How to feed your menstrual cycle

Photo by @katebeanphoto

Menstruation can be uncomfortable for many women. Up to 75% of us are affected by PMS during childbearing years. Symptoms can include abdominal cramps, headaches, bloating, irregular bowel movements, fatigue and mood swings to name a few. When supporting my clients with hormonal symptoms, it is important to include many lifestyle strategies such as sleep hygiene, movement and nervous system regulation. Today, however, I am focussing solely on how to nourish your cycle with delicious ingredients that are easy to find in the shops.

Replenishing your bleed; Iron:

It’s common for Iron levels to dip during your period, especially if your flow is heavy. Excessive iron loss, however, can lead to symptoms such as fatigue, dizziness, shortness of breath, muscle pain & spasms. Seek advice from your healthcare provider if these symptoms arise.

Your body cannot produce it’s own iron, so it must be consumed regularly. As well as meat, fish, shellfish & liver, some key vegetarian sources include:

-Leafy greens! (You will see these wonder foods cropping up a few times in this blog): Including swiss chard, rocket, spinach, kale.

-Legumes (beans, lentils, chickpeas, soybeans, tofu to name a few). Dark beans such as kidney beans and black beans are also considered ‘blood building’ in traditional Chinese medicine.

-Wholegrains (quinoa, amaranth, rye, oats etc.).

-Seeds (Pumpkin, sesame & flax/linseeds etc.).

Vitamin C increases the absorption of some forms of iron. So include these alongside your iron-rich foods (Lemon, lime, red peppers, broccoli, kiwi, cruciferous vegetables). A squeeze of lemon juice over your greens can be a great place to start!

Replenishing your bleed; Magnesium:

Magnesium is essential for many hormone reactions, including improving the function of both insulin and thyroid hormone. Maintaining adequate levels of magnesium can help to alleviate some PMS symptoms. Magnesium relaxes muscles which can reduce cramping. It also calms the nervous system, lowering feelings of stress & anxiety. Magnesium is essential for energy production in the body, so can help reduce fatigue. Research shows that magnesium may also help in preventing menstrual migraines.

Replenish Magnesium with these foods:

-Leafy greens!

-Nuts & seeds.

-Wholegrains (such as brown rice, legumes & oats).

-Other key sources include: Dark chocolate & avocado.

-Magnesium salt baths are also a helpful addition.

Comforting & hydrating dishes are perfect at this time of the month. Think stews, soups & broths. For example, I may prepare a big pan of black bean stew with rainbow chard, served with a pumpkin seed, coriander & lime pesto. With a couple of squares of dark chocolate for afters. Comforting heaven :)

Follicular phase; Supporting oestrogen:

In the follicular phase of your cycle (between your period & ovulation), hormones such as oestrogen, follicle stimulating hormone (FSH) and luteinising hormone (LH) are rising, in preparation for ovulation.

Healthy fats:

For healthy hormone production, good quality dietary fats are essential (all month-round). My recommended sources include:

-Extra virgen olive oil, coconut oil (depending on your constitution), avocado.

-Animal sources such as ghee, grass-fed beef tallow & organic eggs.

-Nuts, seeds & oily fish.

The inclusion of healthy fats in each meal ensures adequate intake, improves satiety, as well as supporting the absorption of essential, fat-soluble nutrients.

Phytoestrogens:

Phytoestrogens are plant chemicals which are structurally similar to oestrogen. Consider them ‘oestrogen modulators’. If you have a high presence of oestrogen (for example, in oestrogen-dominant conditions such as fibroids & endometriosis, or during perimenopause), they produce a weak anti-oestrogenic effect. And vice-verca: If you have low oestrogen (for example, during menopause), they produce a weakly oestrogenic effect, helping to reduce uncomfortable symptoms.

There are many different sources however some of the highest include:

-Fermented soybeans (and related products such as organic miso, tempeh and tofu).

-Flaxseed (best consumed freshly ground, to avoid oxidation).

-Lentils, beans & chickpeas.

-Cruciferous vegetables.

-Parsley, thyme, celery.

-Chamomile tea.

Building hormones; Protein:

Eating adequate protein provides the body with amino acids (building blocks) which are used to build hormones such as oestrogen. Aim for a palm-sized portion of protein with each meal.

The best vegetarian protein sources include:
-Legumes & pulses such as beans & lentils.
-Nuts such as walnut, Brazil and macadamia.
-Seeds such as Sunflower, pumpkin, chia, sesame, hemp & flaxseed.
-Organic, fermented soy products such as tofu, tempeh & miso.

Recommended animal protein sources include:
-Organic, free range eggs & poultry.
-Wild-caught fish, in particular oily fish.
-Shellfish such as oysters.
-Occasional red meat, opting for wild or grass-fed when possible.

Anti-inflammatory foods:

Including a diversity of anti-inflammatory foods in your diet throughout the month will help to reduce hormone-like substances called ‘prostaglandins’. They are produced in higher quantities in the presence of inflammation and can contribute to symptoms such as painful cramps and diarrhoea during your period.
Some top foods to include to reduce inflammation (and those pesky prostaglandins):

-Oily fish: Wild-caught, oily fish is one of the highest sources of anti-inflammatory ‘Omega 3’ fats. The SMASH fish are ones to lean on: Salmon, mackerel, anchovy, sardines, herring. Aim for 2 portions a week.

-Flaxseed (remember, freshly ground to minimise oxidation) & Chia seeds are other fantastic sources of omega 3’s.

-Dark berries, rich in anti-oxidants.

-A diversity of anti-inflammatory herbs & spices. Here are some of my favourites: Turmeric, ginger, cinnamon, garlic, cayenne, black pepper, clove, cardamom, rosemary, thyme, chamomile, green tea & liquorice.

-Including at least 7 portions of diverse veg a day and 1 portion of whole fruit will also ensure a good intake of dietary antioxidants.

Gut health & ‘The Oestrobolome’:

Gut health affects absolutely everything in the body, including your hormones.
The ‘oestrobolome’ refers to the bacteria in your gut which modulate the oestrogen in your body. If functioning well, oestrogen is metabolised and excreted efficiently (in your poop). If there’s imbalance, this can lead to oestrogen re-circulating, causing oestrogen-dominant symptoms such as pain and mood swings.
A healthy gut produces the right levels of an enzyme called ‘beta-glucuronidase’ which helps to maintain oestrogen balance.

How to support this ecosystem?

-Fibre: Fibre feeds your healthy gut bacteria. It also sweeps up toxins, hormones & other waste products as it passes through you. This is all excreted, hopefully in a daily bowel movement.
You find fibre in whole fruit, vegetables & wholegrains, so ensure a diverse intake.

-Prebiotics & probiotics:
These food groups are brilliant at supporting a healthy gut microbiome. Prebiotics are the fibres that the microbes feed on, and probiotics are foods containing good bacteria to help populate your gut. When starting to include probiotics in your diet for the first time, “start low & go slow” to get your gut used to the new introductions. Here are some sources:

Prebiotics include: Garlic, onions, leeks, stewed apples, asparagus (when in season), cocoa & Jerusalem artichokes.

Probiotics: Sauerkraut, kimchi, kefir (water, coconut or milk kefirs), organic tofu, tempeh, miso & natto, kombucha (avoiding the store bought ones with extra added sugars).

Hormone detoxification; Liver-supportive foods:

As well as ensuring the right building blocks for hormone production, we must not forget how the body excretes these hormones once they have done their job. We already discussed the gut’s function, above. The liver also plays an essential role. Poor liver detoxification can also contribute to oestrogen dominance.

Supporting the liver through food:

-Cruciferous vegetables. This food group is a powerhouse of hormone & liver-protective compounds. Sources include: Kale, Brussels sprouts, broccoli, cauliflower, bok choy, cabbages.

-Broccoli sprouts are particularly high in a compound called Indole-3-carbinol, which supports oestrogen metabolism.

-Other liver-supportive foods include: turmeric, berries, celery and rooibos tea.

Ovulation window; Zinc:

Zinc promotes healthy ovulation, healthy follicles, progesterone production, and thyroid function, so is another essential micronutrient for women. Low levels of Zinc can manifest as pain, irregular periods and even facial hair. Zinc insufficiency also contributes to low immune function and skin disorders. Your body can’t store it, so you need a daily intake. 

The highest sources are: Red meat, liver, shellfish.

The highest vegetarian sources include: Pumpkin seeds & beans.

Luteal phase; Good carbs:

In the luteal phase of your cycle, between ovulation and your bleed, women tend to crave more carbohydrates. There are biological reasons for this. We need carbohydrates to ovulate. We also become more insulin resistant in this phase because we need higher circulating glucose for progesterone production. Our metabolism also increases as our body temperature rises during this phase, requiring more glucose.

Low-carb diets can lead to symptoms including: Anxiety, constipation, hair loss, insomnia and missing periods.

The best way to support this phase is through adequate intake of complex carbohydrates. The fibre aids healthy hormone metabolism, whilst the starches also help to activate the thyroid and calm the nervous system.

These are found in whole vegetables and fruits, especially colourful root vegetables, as well as wholegrains, beans and legumes.

If your cravings for sugar tend to increase at this time of the month then have plenty of these nourishing foods to hand, so you are less likely to reach for refined carbohydrates and sugar-laden products which are very stressful for the body.

Always consume carbohydrates with a source of protein and/or healthy fats, to help keep your blood sugar stable.

For more helpful tips on macronutrients and blood sugar balancing, see my blog post “A woman’s guide to blood sugar balancing in 10 simple steps”.

There is so much more that I could write about here. Many more essential nutrients, hormone-supportive food groups and some things which maybe best avoided. When working with women 1:1 in my clinic, I take a thorough case history, so that recommendations will be tailored to the individual in front of me.

Living in the stressful modern world, women also may require targeted, short-term nutrient supplementation to support hormonal imbalances. Supplements vary widely in their quality, so it’s best to see a qualified practitioner before throwing your money at the wrong ones.

My name is Christabel Courtauld

I am a nutritional therapist & health coach, specialising in female hormonal health and menstrual cycle health.

I help female clients every day who are struggling with debilitating hormonal symptoms. Some clients are learning about nutrition from scratch, whilst others have foundational knowledge on how to support their health, but are still getting stuck. Lots of us know what to do, but struggle to implement positive changes into our busy lives…

This is where 1:1 work can be so powerful. My client support is a successful combination of nutritional education and health coaching. This creates the consistency and accountability that women need to stay on top of their goals, long-term. 

If you would like the opportunity to talk to me about how I work with my female clients and successfully help them through their health challenges, then click the link below to book in your ‘hormone review call’. This is a complementary, 30 minute call where you can discuss your symptoms and health goals with me, and I can also give you some tips on how to improve your health straight away.

Over on my instagram page, I also publish regular nuggets of health advice centred around female health. This includes seasonal recipes, health and lifestyle tips. Follow me by clicking the link below: