For hundreds of years, Chinese Medicine Theory has supported women in improving the quality of their menstrual cycle by focusing on each phase of the cycle as well as the impact of food therapy and thermal changes associated with hormone secretion during each phase. Below is a breakdown of the phases, and some important changes to make from phase to phase. An important note to remember as you implement some diet changes: it is highly recommended that 80% of your food and beverages, especially in the colder months, is cooked and warm rather than raw.
A good way to visual the menstrual cycle and its phases is with the seasons. Think of the follicular phase as spring; energy is renewed and creativity is flowing. The Ovulatory phase can be seen as summer with its busy and social times. The Luteal phase is most related to fall because it is a time to transfer from a high-energy time to one that is slower and more relaxed. Finally, the menstrual phase can be looked at as winter as it is a time to hunker down and take time off.
Menstrual
- What’s happening – as you approach day 1 of your cycle, your body’s hormones build up the uterine lining in preparation for pregnancy. If implantation does not occur, progesterone and estrogen levels drop, and the body sheds the uterine lining.
- Diet – load up on protein, healthy fats, and high-fiber carbs. Your body may crave warm foods such as stews and soups during this phase.
- High iron: beef, beans, tofu, eggs, chicken, dark-meat turkey
- Healthy fats: salmon, tuna, cod
- High-fiber carbs: sweet potatoes, quinoa, lentils, brown/wild rice
- Activity – take it easy during this phase as your energy will be the lowest. Instead of heavy lifting or high-intensity cardio, try light-intensity movement such walking, yoga, and stretching.
Follicular
- What’s happening – after your period, estrogen begins to build alongside the luteinizing and follicle stimulating hormones as your body prepares for ovulation. This hormone increase can often bring a boost of energy, mental clarity, and creativity.
- Diet – your appetite might be lower during the second half of this phase as your body prepares for the upcoming fertility window. Focus on protein, veggies, fermented foods, and sprouted foods.
- Protein: chicken, fish, turkey
- Fiber: cruciferous veggies (Brussel sprouts, cabbage, cauliflower, kale…), whole grains, berries
- Fermented foods: raw & fermented veg, yogurt, kefir, kimchi, sauerkraut
- Sprouted foods: seeds and sprouts
- Activity – with the increase in energy and metal clarity, this is a perfect time to try new activities and exercise to entertain your mind and body.
Ovulatory
- What’s happening – the ovulation phase is comprised of the 2-4 days before ovulation, and the ovulation day. Estrogen, luteinizing hormone, and follicle stimulating hormone all reach a peak during this phase, which prompts the follicle to release eggs.
- Diet – similar to the late portion of the follicular phase, you might see a drop in appetite. Keep your diet the same, with the addition of magnesium-rich foods to balance the magnesium drop that occurs during ovulation.
- Fiber: cruciferous veggies, whole grains, nuts, seeds
- Magnesium: hemp seeds, flaxseeds, tofu, almonds, quinoa, pumpkin seeds, spinach, dark chocolate
- Activity – testosterone peaks in this window, and your energy should continue to increase. This is the perfect time for high-intensity exercise.
Luteal
- What’s happening – progesterone and some estrogen is being released to begin the building and thickening of the uterine lining. If the egg is not fertilized, a decline in progesterone and estrogen is seen at the end of this phase as the cycle begins again.
- Diet – your metabolism may be higher in this phase, so focus on high fiber and low glycemic index carbohydrates. Your sweet cravings may increase as well, eating enough filling carbohydrates will help you manage these cravings!
- Carbs: oats, whole grains, sourdough, nuts
- Healthy fats: salmon, tuna, cod
- Vitamin B6: turkey, lentils, potatoes, banana, watermelon
- Activity – the beginning portion of this phase comes with high energy levels similar to the ovulation phase. But the later days of the luteal phase call for more relaxed movement – try strength training, yoga, and moderate-intensity cardio.
