The menstrual cycle is an important aspect of women's health and affects various aspects of daily life. Understanding what happens during each phase can help you better understand your body and optimize your well-being.
The Four Main Phases of the Menstrual Cycle
Menstrual Phase
Duration: average 3 to 7 days
What happens: the menstrual phase begins on the first day of your menstruation. During this phase, the built-up uterine lining is shed because fertilization has not occurred. This is expelled in the form of menstrual blood. Hormonal levels, such as estrogen and progesterone, are low, which can often lead to fatigue and mood swings.
Symptoms: cramps, fatigue, mood swings, headaches.
Follicular Phase
Duration: about 10 to 14 days (starts simultaneously with the menstrual phase and ends at ovulation)
What happens: this phase begins on the first day of menstruation and lasts until ovulation. It is characterized by the growth of follicles in the ovaries, stimulated by follicle-stimulating hormone (FSH). The maturing follicles produce estrogen, which helps build a new uterine lining.
Symptoms: increased energy, improved mood, clearer skin.
Ovulatory Phase
Duration: 24 to 48 hours
What happens: the ovulatory phase is the midpoint of the cycle and usually occurs around day 14 in a 28-day cycle. A surge in luteinizing hormone (LH) causes a mature egg to be released from the ovary. This egg moves into the fallopian tube and is ready for fertilization.
Symptoms: increased body temperature, changes in cervical mucus (clear and stretchy), increased libido.
Luteal Phase
Duration: about 14 days (from after ovulation until the start of menstruation)
What happens: after ovulation, the remainder of the follicle forms the corpus luteum, which produces progesterone. Progesterone prepares the uterine lining for a possible pregnancy. If the egg is not fertilized, the corpus luteum breaks down, causing progesterone and estrogen levels to drop, and menstruation begins.
Symptoms: tender breasts, bloating, mood swings, premenstrual syndrome (PMS).
The Phases of Your Menstrual Cycle: What Nutrients Do You Need?
During the menstrual cycle, the body undergoes various hormonal changes. Eating the right nutrients can help support these changes and alleviate symptoms. Here are the nutrients you need during each phase, including tips for dining out.
Menstrual Phase
Duration: average 3 to 7 days
What happens: the menstrual phase begins on the first day of your menstruation. Hormonal levels such as estrogen and progesterone are low, which can often lead to fatigue and mood swings.
Nutrients:
- Iron: due to blood loss during menstruation, your iron levels may drop. Eat foods like red meat, spinach, lentils, and pumpkin seeds.
- Vitamin C: helps with iron absorption. Add citrus fruits, bell peppers, and broccoli to your diet.
- Healthy fats: important during this phase. Opt for avocado, nuts, and olive oil.
Dining Out Tips:
- Choose iron-rich dishes such as steak or a salad with spinach.
- Ask for extra vegetables, especially bell peppers and broccoli.
- Add a side dish with avocado or nuts for healthy fats.
Follicular Phase
Duration: about 10 to 14 days (starts simultaneously with the menstrual phase and ends at ovulation)
What happens: this phase is characterized by the growth of follicles in the ovaries. The maturing follicles produce estrogen.
Nutrients:
- Folic Acid: In the Netherlands, we deal with strict legislation regarding food and health claims. Therefore, we cannot provide details about this ingredient. Eat leafy greens, beans, and citrus fruits.
- Vitamin B6: contributes to the regulation of hormonal activity. Add foods such as chicken, fish, bananas, and potatoes to your diet.
- Probiotics: In the Netherlands, we deal with strict legislation regarding food and health claims. Therefore, we cannot provide details about this ingredient. Eat yogurt, kefir, and fermented foods like kimchi.
Dining Out Tips:
- Choose dishes with plenty of vegetables, especially leafy greens like spinach and kale.
- Go for dishes with chicken or fish to get enough vitamin B6.
- Try an appetizer or side dish with fermented foods like a kimchi salad.
Ovulatory Phase
Duration: 24 to 48 hours
What happens: the ovulatory phase is the midpoint of the cycle and usually occurs around day 14 in a 28-day cycle. A surge in luteinizing hormone (LH) causes a mature egg to be released from the ovary.
Nutrients:
- Zinc: contributes to normal fertility in women. Eat oysters, beef, pumpkin seeds, and chickpeas.
- Vitamin E: helps protect healthy body cells. Add foods like nuts, seeds, and avocados to your diet.
- Omega-3 Fatty Acids: important during this phase. Eat fatty fish like salmon, chia seeds, and walnuts.
Dining Out Tips:
- Order a dish with oysters or a beef dish to increase your zinc intake.
- Choose dishes with nuts and avocado, such as a salad with avocado and nuts.
- Opt for a fish dish, such as salmon, to get enough omega-3 fatty acids.
Luteal Phase
Duration: about 14 days (from after ovulation until the start of menstruation)
What happens: after ovulation, the remainder of the follicle forms the corpus luteum, which produces progesterone. Progesterone prepares the uterine lining for a possible pregnancy. During this phase, you often have more cravings for carbohydrates due to the buildup of progesterone.
Nutrients:
- Vitamin B6: helps reduce fatigue and tiredness. Eat chicken, fish, potatoes, and bananas.
- Magnesium: good for mood. Add nuts, seeds, dark chocolate, and leafy greens to your diet.
- Complex Carbohydrates: help stabilize blood sugar levels. Eat whole grains, sweet potatoes, and legumes.
Cravings and Carbohydrates
During the luteal phase, you often crave more carbohydrates. This is because progesterone, which peaks during this phase, increases energy needs.
Dining Out Tips:
- Choose dishes with chicken or fish to increase your vitamin B6 intake.
- Ask for side dishes with nuts, seeds, or leafy greens for extra magnesium.
Order dishes with complex carbohydrates, such as quinoa or sweet potato.
Tips for Nutrition and Stress
Progesterone is a hormone that does not handle stress well. High stress levels can disrupt progesterone production, leading to increased PMS symptoms. Here are some tips to reduce stress during the luteal phase:
- Practice Stress Management: yoga, meditation, and breathing exercises can help reduce stress.
- Get Enough Sleep: ensure a good night's rest to help your body recover and reduce stress.
- Eat Balanced Meals: avoid sugar and processed foods that can disrupt your energy levels.
Tips to Manage Your Cycle with Nutrition
- Keep a Diary: record your food intake and how you feel to identify patterns.
- Hydrate: drink plenty of water to stay hydrated, especially during menstruation.
- Avoid Processed Foods with High GI (Glycemic Index): avoid processed foods with a high GI to limit fluctuations in your blood sugar levels.
- Listen to Your Body: adjust your diet based on how you feel during each phase of your cycle.
By paying attention to your nutrition during the different phases of your menstrual cycle, you can support your hormonal balance and improve your overall well-being. Always consult a nutritionist or doctor if you have specific questions or concerns about your diet and menstrual cycle.
