The power of cycle nutrition

Have you ever thought about how much space your cycle gets in your life? It is often perceived as annoying, painful or - in the transition to adulthood - even embarrassing. Today, however, we would like to take a special look at your cycle.

Note: This article is aimed at menstruating people and offers specific nutritional tips in line with the menstrual cycle. If you are not part of this target group, you are welcome to use the article as inspiration for other aspects of nutrition or recommend it to someone for whom the information may be relevant.

Anne Heit (Nutrition and Health Scientist, M.A.)

10.10.2024

in Nutrition

Reading time: 5 minutes

Sommerrollen gefüllt mit Gemüse und Erdnüssen, serviert auf einem Teller mit Limetten.

Cycle nutrition = body-conscious nutrition

Around 432 times*. This is how often the body goes through the cycle, builds structures and creates hormonal conditions for a potential pregnancy, only to let go again (in the event of non-pregnancy). The menstrual cycle is a masterpiece of nature. This makes it all the more exciting that although we deal with topics such as nutrition during sport, breastfeeding or having children, nutrition in harmony with the menstrual cycle is hardly ever on our radar.

The choice of food is crucial

With a cycle-oriented diet, we can help our body to achieve balance more easily. The choice of food, its quality, preparation and ultimately the nutrients, vitamins and minerals are factors that you can take into account in your personal cycle nutrition. In order to better understand the individual phases and their potential physical needs, we will go into more detail below. Broadly speaking, the menstrual cycle can be divided into three phases: the follicular phase, the luteal phase and the menstrual phase.

Phase 1 - The follicle phase: courage, desire and drive

The follicular phase could also be called the heroine phase. Because that's how we feel: like heroes who could tear down trees! Energetic, courageous and full of drive. Does that sound familiar?
The best way to support our body at this stage is with a healthy, wholesome diet. This should be the basis of our everyday lives anyway:

Lots of fresh fruit and vegetables
High-quality carbohydrates such as pulses and wholegrain products
Nuts and seeds

Tip: A small amount of yogurt with linseed every day. If you like, take pureed dates for natural sweetness.

Ovulation

Ovulation is not a phase in itself, but an event in your cycle that occurs very regularly for some, irregularly for others or sometimes not at all. After ovulation, you enter the second half of your cycle: the luteal phase.

Eine Frau isst Cashew-Mango-Mix, lächelnd vor einem rosa Hintergrund.

Phase 2 - The luteal phase: pain, cravings and mood swings

After ovulation, the luteal phase begins, which takes its name from the so-called corpus luteum. During this phase, the body prepares for a possible pregnancy, which for many leads to physical and psychological complaints, also known as premenstrual syndrome (PMS).

The body needs more energy during this phase of the cycle and demands it with cravings if the calorie intake is deliberately reduced. Here it is important to listen to your own body and not to diets. We recommend

Nuts and seeds for valuable minerals and healthy fats
Complex carbohydrates to keep insulin levels stable and achieve lasting satiety
If you crave sweets: use dried fruit such as figs, dates or mangoes

Tip: A nut butter is also perfect as a late-night snack, as the body absorbs plant-based proteins as well as omega-3 fatty acids. Pulses are also a valuable source of plant-based protein and carbohydrates. Whether it's hummus made from chickpeas, a wrap with kidney beans or a vegan lentil bolognese with wholegrain pasta - pulses provide lasting satiety and are an ideal alternative to meat. This way, you can prevent cravings and give your body what it needs during this phase.

Glas Mandelmus steht auf Tisch neben gefüllter Süßkartoffel, Person hält Gabel darüber.

Phase 3 - The menstrual phase: listlessness, listlessness and emotionality

If the egg is not fertilized, menstruation begins - painful for some, barely noticeable for others. Now it is important to avoid stress, relax and do something good for your body. Fast food, refined sugar and alcohol are not part of this.
In this phase:

Easily digestible foods such as rice, quinoa, steamed vegetables and high-quality vegetable oils
Drinking is important: at least 2.5 liters of water per day, alternatively also unsweetened herbal or rooibos tea
Linseed and millet have a positive effect on iron levels, cashews and pumpkin seeds provide valuable magnesium

Tip: Black tea, milk and coffee inhibit iron absorption - so it's better to avoid them, as iron is particularly needed during this phase! A glass of orange juice, on the other hand, improves the absorption of iron.

Conclusion

Cycle-appropriate nutrition can significantly improve the way your body feels. It's not about perfection, but about feeling good and ultimately you know yourself best. No cycle and no body is the same. Our tips and tricks are based on natural, physical processes that vary from person to person in terms of intensity, duration and frequency. Taking medication or hormone supplements also has an influence, which is why it is important to listen to your own body's signals.
If you are unsure, it is advisable to seek a doctor's opinion.

*Average number of cycles including bleeding of a menstruating person aged 14 to 50.