We women are cyclical creatures and so our bodies also have different needs depending on the cycle phase. Nutrition has a huge impact on our hormonal health and how we feel.
Let's take a look at how you can support the different phases of your cycle:
🌸 Follicular phase:
This phase is very good for detoxification. This is especially important in the first half of the cycle, when the oestrogen level is elevated and the liver can be supported with bitter substances in the breakdown of oestrogens. Foods such as lemon, nettle or dandelion promote detoxification.
Probiotic foods such as sauerkraut, kimchi or tempeh help your body to better process the rising oestrogen levels during the follicular phase.
Protein-rich foods help build up the lining of the uterus and many important hormones can only be produced with the help of proteins. Pulses such as beans, lentils and peas are particularly suitable for this purpose.
Good fats, such as nuts, seeds or avocado are especially important in the follicular phase, as fat is an important building material for hormone production.
🌞Ovulation phase:
Since you have a lot of energy available during ovulation and your body temperature is elevated, the food can be a little lighter. This is a great time to eat raw foods that have a cooling effect on your body.
Provide your body with sufficient antioxidants, which are found in spices, herbs, vegetables and fruits.
Cruciferous vegetables are particularly healthy, valuable and nutritious at this time of year. Just remember all foods with cabbage in their name: Kohlrabi, cauliflower, kale, Brussels sprouts, etc. because they contain phytoestrogens, which are similar to the oestrogen produced by the body. They help to metabolise oestrogens.
🍂 Luteal phase:
Your hormone levels drop and here fibre-rich foods such as whole grains or fruit and vegetables can strengthen your body. Complex and starchy carbohydrates, such as potatoes, help keep your blood sugar constant and reduce cravings.
To prevent PMS, serotonin-promoting foods are good for boosting your mood. So you can have some raw cocoa or a piece of dark chocolate without a guilty conscience, as they stimulate the happy hormone in you. (Warning: too much sugar has the opposite effect).
Replenish your mineral content. Cooked leafy vegetables are perfect for this, as they provide you with iron, magnesium, calcium and many other minerals that you lose more of during your period.
❄️ Menstrual phase:
Your energy and body temperature reach their lowest point and therefore nourishing and warming dishes such as curries, dals, soups or stews are ideal during this time.
Focus on high-quality omega-3 fatty acids, as these have a strong anti-inflammatory effect on your body and reduce pain. The body cannot produce omega-3 by itself, i.e. it has to be taken in with food. In my shop you will find a vegan, highly effective omega-3 supplement that is sustainably and ethically produced from algae. When you place your first order through my shop, you will receive a €5 welcome voucher with your purchase.
I hope you can take something away from this blog post and use your diet as a valuable tool to support your hormone health and thus your overall well-being.
With love
Jana Noel 💛
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