The menstruating body goes through various phases over the course of the month that affect hormone levels and metabolism. We will show you how nutrition and the menstrual cycle are related and what you can eat before, during and after your period to optimally support your body in the different phases of the cycle.
The menstrual cycle consists of four main phases: the menstrual phase, the follicular phase, the ovulatory phase and the luteal phase. Each of these phases is controlled by different hormones and has specific effects on the body.
Menstrual phase
This phase, known as the inner winter, begins with or shortly before your menstrual bleeding. Your estrogen levels are low, which can lead to fatigue and mood swings.
Follicular phase
Estrogen levels rise, which increases your overall energy level and improves your mood. After your period, in the so-called inner spring, you usually feel more active and motivated.
Ovulation phase
Shortly before and during ovulation, you are in your inner summer. During this phase, your body normally has the highest energy level and a greater desire for exercise and sex.
Luteal phase
Progesterone levels rise and can cause cravings and mood swings. Your energy will likely drop now. You are in the inner autumn.
You can find out more about the different cycle phases here: Understanding the menstrual cycle & period.
Every body is unique, and it's important to pay attention to your own body's needs. Diet can have a significant impact on symptoms and well-being during the menstrual cycle. By being conscious of your cycle and making your diet as balanced as possible, you can help reduce menstrual cramps and feel more comfortable overall.
During this phase, the body needs more iron due to blood loss. Magnesium can also help with cramps. Dark green leafy vegetables and legumes are excellent sources of iron; cocoa, bananas, nuts and seeds such as pumpkin seeds and linseed contain a lot of magnesium. Warm, easily digestible food is now a balm for your abdomen.
Food Inspo: Chickpea spinach curry, pumpkin soup, vegetable stew, warming porridge, ginger and herbal teas.
In the follicular phase, the lining of the uterus is rebuilt and one or more eggs mature. This is accompanied by more energy, drive and a desire to exercise. In this phase of the cycle, you can support your body with a protein-rich diet. Probiotic foods also contribute to a healthy intestinal flora and support your hormone balance.
Food Inspo: Chili sin Carne, rice bowl with tempeh or tofu, potato dumplings with sauerkraut and mushrooms, kimchi, kombucha
A balanced diet with plenty of protein, healthy fats and whole grains can keep you energized during this time. Since you're already full of energy, your diet can be a little lighter during ovulation. Dishes with lots of vegetables and fruit are ideal. The best foods are those that are rich in antioxidants, such as berries and green vegetables.
Food Inspo: Smoothies, yogurt with fruit, green salads, quinoa salad, oven-baked vegetables
Now it is important to consume enough calories and carbohydrates so that your body has enough energy despite the falling energy levels. To combat cravings and balance out mood swings, your diet should also be high in fiber during this phase. It is best to pay attention to healthy fats and include whole grains, nuts and seeds in your meals.
Food Inspo: Dates with peanut butter, nut porridge, wholemeal bread with avocado, potatoes and sweet potatoes
How can you increase your comfort during menstruation in addition to a balanced diet?
Why not try ooia period panties: super pretty, safe and very, very comfortable. High-quality soft materials and carefully thought-out designs make each of our panties a real feel-good product.
As the market leader for period underwear in Germany, ooia is already worn by more than 350,000 women*. The panties gently hug your body, do not slip and reliably protect you from leaks - even when you move! Thanks to the integrated membrane, liquids are quickly drawn away from the body so that you can feel dry at all times.
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