- Author Mona Hock
Does cycle-syncing your diet sound complicated and put you off? Don't worry! It's not rocket science, and you don't have to think in black and white. A healthy, balanced diet is always good. But since your hormones fluctuate during your cycle, you can help them along with certain foods.
Cycle day 1 is also the start of your period. So let's start with foods you can like to incorporate into your diet during your period.
Due to blood loss during menstruation, your iron requirements are increased. This is especially true for people who have heavier periods. But not only then... Over 30% of women in the perimenopausal phase have an iron deficiency. Often, inadequate iron intake through diet is also to blame, especially when iron is consumed through plant-based foods. This is because the plant-based form of iron can be a little more difficult for the body to absorb.
It is best to consume plenty of vitamin C with iron-rich foods and avoid coffee or green/black tea so that the body can absorb the iron better. If you have an iron deficiency, you should also consider taking a supplement.
Period pain often starts with the beginning of menstruation. So it makes perfect sense to consume more magnesium during this time. Magnesium can have a beneficial effect on muscle cramps and help you relax.
You should also consume enough healthy fats , as these are important for hormone production, e.g. omega-3 fatty acids. Omega-3 fatty acids also have anti-inflammatory effects. During menstruation, the uterine lining is shed by prostaglandins - the reason for bleeding (and also for diarrhea during menstruation). Some of these prostaglandins have an inflammatory effect. So it helps to eat anti-inflammatory foods!
Also, proteins are super important so that the body can get back to producing hormones. During your period, after all, your hormone levels are at their lowest.
Shopping list for your period
Cycle-syncing your diet doesn't have to be unnecessarily complicated. You can't really do anything wrong either. A healthy diet is good for your body either way! You just get bonus points if you can incorporate a few specific foods. Here you'll find the shopping list. Save the image, download it and/or print it out.
