How to Fuel your cycle

Understanding how your body changes throughout your menstrual cycle can help you make better food choices that support your energy, mood, and overall health. Here’s a breakdown of the four phases of your cycle and the best foods to eat during each phase to feel your best.

1. Menstruation (Days 1-5)

During menstruation, progesterone levels drop while estrogen rises, and your energy is at its lowest. It’s important to support your body with nutrient-dense foods that help replenish lost nutrients, particularly iron. Focus on:

• Iron-rich foods: Red meats, leafy greens, beans, lentils

• Vitamin C-rich foods: Citrus fruits, bell peppers, berries

• Healthy fats: Nuts, dark chocolate, avocado

These foods will help combat fatigue and provide your body with the nutrients it needs to recover.

2. Follicular Phase (Days 1-14)

This phase begins right after menstruation ends, when estrogen and testosterone start to rise, giving you a boost of energy. Your body uses more carbs than fats or protein for energy, so it’s the perfect time to fuel up with complex carbohydrates.

• Protein-rich foods: Chicken, turkey

• High-fiber carbs: Sweet potatoes, oats, whole grains like rice, pasta, farro

• Vegetables: Carrots, squash, chickpeas

This phase is ideal for adding energizing foods to your meals that keep you fueled for the tasks ahead.

3. Ovulation (Days 15-19)

As estrogen and testosterone peak during ovulation, your confidence and energy are at their highest. Your body can benefit from antioxidant-rich foods to support your immune system. Focus on:

• Antioxidant-rich foods: Berries, tomatoes, spinach, and other leafy greens

• Omega-3s: Salmon, tuna

• Vitamin-rich foods: Avocados, beets, ginger, cruciferous vegetables like broccoli and kale

These nutrient-dense foods support hormone balance and provide the extra energy you need during this peak time.

4. Luteal Phase (Days 20-28)

In the luteal phase, estrogen and testosterone begin to drop, and the body starts producing progesterone, which brings a sense of calm. However, this phase can also come with premenstrual symptoms like mood swings and cravings. To combat this, focus on:

• Magnesium and calcium-rich foods: Leafy greens, salmon, cottage cheese, potatoes

• Iron-rich foods: Chickpeas, poultry, tuna, dark chocolate

• Anti-inflammatory foods: Turmeric, ginger, garlic

These foods help stabilize your mood and keep your body nourished as it prepares for the next cycle.

Conclusion

Adjusting your diet to match your menstrual cycle can increase your energy, improve your mood, and reduce symptoms you feel during each phase. Eating foods that align with your body's natural cycles supports hormone balance, helping you feel your best.