Your diet has a big influence on your cycle. This is divided into 4 phases, which prepare the female body either for the period or for pregnancy.
By tracking these phases with a suitable app or your calendar, you can individually adapt your nutrition plan to your cycle.
The right diet can even help against menstrual cramps and PMS (premenstrual syndrome). But what does a cycle-appropriate diet look like and is it also possible in vegan form?
1. The menstrual phase
The cycle begins with menstruation. During this one to seven day phase, the uterine lining that has built up is shed as a period. The hormone level is very low.
As the uterine lining breaks down, your body loses some important nutrients - especially iron. It is therefore advisable to use a diet that is particularly rich in iron during this phase.
Vegan foods high in iron are...
- seeds,
- cores,
- Nuts,
- whole grain cereals (oat flakes),
- Legumes such as chickpeas or
- soybeans and also vegetables such as spinach,
- Broccoli,
- Beetroot,
- fennel and
- Arugula.
It is also important to know that iron absorption is supported by vitamin C, while coffee and tea (black or green) inhibit iron absorption.
Healthy fats are also important during the menstrual phase. For example, nuts, seeds and vegetable oils contain essential fatty acids.
Foods containing magnesium can also help against pain during your period. Luckily, chocolate with a high cocoa content has a lot of magnesium, which is why you can easily fall back on your favorite chocolate.
2. The follicular phase
The follicular phase lasts two weeks. During this phase, the lining of the uterus rebuilds itself and at least one egg cell matures under the influence of the follicle-stimulating hormone FSH. In addition, the estrogen level increases.
Your body needs proteins to build the uterine lining. Since our Easy To Mixes are particularly rich in protein and fiber, they are perfect for a balanced diet. Alternatively, legumes (e.g. lentils and kidney beans), seeds and nuts also contain many proteins.
Because of the rising hormone levels, probiotic foods such as sauerkraut, kimchi or sprouts are also helpful during this phase. These support the hormone balance.
3. Ovulation phase
In the approximately one-day ovulation phase, the increase in estrogen stimulates the production of the hormone LH, which causes ovulation. During ovulation, the mature egg leaves the ovary and travels along the fallopian tube towards the uterus.
Here too, a diet that is particularly rich in protein and fiber is important. But your body can also make good use of antioxidants in this phase. So how about a delicious dish with one of our Easy To Mixes and seasonal vegetables?
It's best to add a few more nuts so that you also have a source of calcium. Voilà – you have already covered all the important nutritional values in this phase with one meal.
4. Luteal phase
In the two-week luteal phase, the uterus prepares for a possible pregnancy with the help of the corpus luteum hormone. In addition, progesterone levels increase. If pregnancy is not imminent, progesterone and estrogen levels drop again, causing the uterine lining to break down, which triggers menstrual bleeding.
Many women are plagued by PMS, especially in this phase. You can counteract this with your diet. For example, food containing vitamin B has a positive influence on mood. Oatmeal, rye bread, quinoa, bananas and green leafy vegetables in particular contain a lot of vitamin B.
Omega-3 also puts you in a good mood. This fatty acid is found in, among other things, lentils, spinach and whole-grain pasta. A diet rich in calcium can also help against PMS: legumes, grains or green vegetables contain a lot of calcium.
Tip: With period underwear you can get through your period sustainably and safely!
