menstrual phase
The menstrual phase marks the beginning of your cycle and is the time when your body sheds the uterine lining if pregnancy has not occurred. This phase is often associated with lower energy levels, cramping, and mood changes, as hormone levels (estrogen and progesterone) are at their lowest. During this time, it's important to nourish your body with foods that provide comfort, reduce inflammation, and support the body’s detoxification process, while also maintaining stable energy levels.
As the body is undergoing a natural reset, the focus should be on foods that are rich in iron, magnesium, and omega-3 fatty acids, which can help alleviate cramps, replenish lost nutrients, and support overall well-being. It's also a good time to keep things easy to digest and comforting, as the body may be more sensitive to heavier or spicier foods.
Best Foods for the Menstrual Phase:
Protein: Red meat, chicken, turkey, eggs, and plant-based options like lentils and beans are excellent sources of protein that support muscle repair and help maintain stable blood sugar levels. These proteins also assist in the body’s natural detoxification processes and support the production of hormones like estrogen.
Iron-Rich Foods: During menstruation, you lose blood and therefore iron, which is crucial for red blood cell production and oxygen transport. Include iron-rich foods such as spinach, red meat, chicken, beans, lentils, and tofu. Pair these with vitamin C-rich foods (like citrus fruits, tomatoes, and bell peppers) to enhance iron absorption.
Healthy Fats: Omega-3 fatty acids found in fatty fish (like salmon, sardines, and mackerel), flaxseeds, and walnuts can help reduce inflammation and ease menstrual cramps. Healthy fats, such as those found in avocado and olive oil, support hormone production and help balance blood sugar levels.
Magnesium-Rich Foods: Magnesium can help ease cramps, reduce bloating, and support relaxation. Magnesium-rich foods such as leafy greens (kale, spinach), bananas, pumpkin seeds, almonds, and dark chocolate (70% cocoa or higher) are great choices. These foods can also help calm the nervous system during this more introspective phase.
Root Vegetables: Root vegetables like sweet potatoes, carrots, and beets are nourishing, grounding, and rich in fiber. These foods are also high in vitamins and minerals, making them perfect for replenishing the body during the menstrual phase. They provide steady energy and help regulate blood sugar levels.
Bone Broth & Soups: Bone broth is an excellent source of collagen, gelatin, and amino acids that support digestion, skin health, and joint health. Sipping on warm bone broth or enjoying a nutrient-dense soup with bone broth base can be very comforting during menstruation, as it hydrates, soothes, and replenishes essential minerals like calcium, magnesium, and phosphorus.
Hydration: Staying hydrated is key during the menstrual phase, especially since the body may experience water retention and bloating. Drink plenty of mineral-rich water to help flush out toxins and support kidney function. Herbal teas like chamomile, ginger, or peppermint can provide additional support for reducing cramps and aiding digestion.
Probiotic-Rich Foods: Fermented foods such as sauerkraut, kimchi, kefir, and yogurt support gut health and a healthy microbiome, which can have a positive impact on hormone balance. A balanced gut flora is particularly important during menstruation as it helps regulate the hormonal fluctuations that occur during the cycle.
Hydration:
Drink plenty of mineral-rich water throughout the menstrual phase to stay hydrated and help flush out any toxins. A pinch of sea salt in your water can support electrolyte balance and prevent dehydration, especially if you’re experiencing heavy bleeding.
Herbs:
Raspberry Leaf – Supports uterine contractions, reduces cramping, and replenishes lost minerals.
Ginger – Helps ease cramps, reduce inflammation, and promote circulation.
Nettle – Replenishes iron and supports adrenal function during blood loss.
