Foods to Eat at Each Phase of your Menstrual Cycle & Lifestyle Tips

There are four phases to a woman’s menstrual cycle:  the menstruation phase (aka your period that lasts 3 – 7 days), the follicular phase (starts after menstruation and can vary in length but generally lasts until ovulation), ovulation (occurs around day 14 of a 28-day cycle), and the luteal phase (typically starts day 15 of a 28-day cycle and ends once you get your period).

During the luteal phase, about 2 weeks before menstruation, there is a drop in estrogen and progesterone levels (that’s if you are not pregnant).  This fluctuation in hormone levels can lead to physical and emotional side effects such as mood swings, irritability, anxiety, fatigue, bloating, breast tenderness, acne, and changes in appetite and digestion (constipation or diarrhea).  These symptoms are often referred to Premenstrual Syndrome (PMS) and can vary in severity from person to person and from one cycle to another.

Although the side effects from the hormonal changes during the luteal phase can be uncomfortable and disheartening, there are steps you can take to comfort and take care of yourself while waiting for your period:

1. Track your periods.  Keep a calendar or get an app to track your menstrual cycle.  This way you can become aware of your body and prepare for any side effects.

2.  Eat 5 -6 small meals a day to help prevent bloating and sugar cravings.

3.  Limit or avoid salty foods or snacks like chips, fast food, and processed foods.  Salt can worsen water retention and bloat during the luteal phase.

4.  Eat complex carbohydrates such as fruits, vegetables, whole grain breads and cereals, whole wheat pasta, brown rice, and oats.  Complex carbohydrates give your body energy, fuel your brain, and provide fiber to help with regularity.

5.  Include foods rich in vitamin B6 to support mood and progesterone production.  Choose fish, chicken breast, lean meat, navy beans, eggs, banana, dark green leafy vegetables, and potatoes.

6.  Eat foods high in magnesium to help prevent excessive bloating and to help relieve breast tenderness.  Food s high in magnesium include pumpkin seeds, chia sees, almonds, spinach, cashews, peanuts, and avocado.

7.  Moderate your sweet intake.  Allow for small portions of dark chocolate or your favorite dessert to satisfy your craving.

8.  Avoid caffeine and alcohol.  Both can interfere with your sleep and aggravate symptoms of PMS.  

9.  Get plenty of rest.  Keep a regular sleep schedule and put screen away well before going to bed.

10. Exercise.  Take a walk, do yoga, or include any other form of physical activity you enjoy. Getting at least three hours a week or 30 minutes a day can improve your mood, boost your energy, and help reduce certain PMS symptoms, like cramps.                                 

See your RDN to personalize your dietary and lifestyle needs to get through your cycle with ease.