Mindful Eating For Your Menstrual Cycle
Supporting your hormonal cycle through diet can be really beneficial for keeping your cycle regular and limiting those negative PMS symptoms; swollen boobs, moodiness, fatigue etc.
SO, how do we know what to include during the different phases of our cycle, to ensure we are getting the correct nutritional support for our hormones?
Here is a curated list of some everyday ingredients that you can include in your diet to support each phase:
Menstrual Phase
Iron-rich foods: Spinach, lentils, red meat, pumpkin seeds, dried apricots, organ meats to support iron loss due to your bleed
Anti-inflammatory foods: Berries, fatty fish (like salmon), turmeric, nuts & seeds to help with pain and inflammation
Hydrating foods: Cucumbers, watermelon, celtic salt, lime (and water, of course…)
Follicular Phase
Leafy greens: Kale, broccoli, rocket, spinach for vitamins and minerals
Protein sources: Eggs, chicken, seafood, red meat & beans for energy and muscle repair
Healthy fats: Avocado, olive oil, nuts & seeds to support hormone production
Ovulatory Phase
Colourful fruits and veggies: Berries, capsicum, citrus for antioxidants
Zinc-rich foods: Oysters, pumpkin seeds, chickpeas to support ovulation
Complex carbs: Quinoa, sweet potatoes, sourdough bread for sustained energy
Luteal Phase
Magnesium-rich foods: Dark chocolate, bananas, leafy greens to ease PMS
B vitamins: Whole grains, eggs, nuts, seeds to support mood
Fiber-rich foods: Beans, oats, and vegetables to help with digestion
General Tips
Stay Hydrated: Water, herbal teas, and broths
Limit processed sugars and caffeine: These can exacerbate hormonal fluctuations and often make symptoms worse
Listening to your body and adjusting diet, workload & socialisation based on how you feel is key. Enjoy experimenting with these ingredients to help give your hormones the best support that you possibly can.
*Note: this list is general in nature and is not intended to treat or diagnose any medical conditions - please check with your healthcare provider before starting any new treatment. Or book in with me to get a personalised hormonal plan - Book Here