The menstruating body goes through different phases over the course of the month that affect hormonal balance and metabolism. We'll 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 cycle phases.
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, the so-called inner winter, begins with or shortly before your menstruation. Your estrogen levels are low, which can lead to fatigue and mood swings.
Follicular phase
Estrogen levels increase, which increases your overall energy levels and improves your mood. After your period, in the so-called inner spring, you usually feel more active and motivated.
Ovulation phase
You are shortly before and at the time of ovulation in the inner summer. During this phase, the body usually has the highest energy level and more desire for exercise and sex.
Luteal phase
Progesterone levels rise and can lead to cravings and mood swings lead. Your energy will probably drop now. You are in the inner autumn.
You can find out more about the different cycle phases here: Understanding menstrual cycle & period.
Every body is unique, and it is 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 aware of your cycle and making your diet as balanced as possible, you can help relieve menstrual cramps and feel better overall.
During this phase, the body requires more iron due to blood loss. In addition, magnesium can help against cramps. Dark green leafy vegetables and legumes are excellent sources of iron; Cocoa, bananas, nuts and seeds such as pumpkin seeds and flax seeds contain a lot of magnesium. Warm, easily digestible food is now 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 goes hand in hand with more energy, drive and desire to move. During this phase of the cycle, you can support your body with a protein-rich diet. At the same time, probiotic foods contribute to healthy intestinal flora and support your hormone balance.
Food Inspo: Chili sin carne, rice bowl with tempeh or tofu, Schupfnudeln with sauerkraut and mushrooms, kimchi, kombucha
A balanced diet high in protein, healthy fats and whole grains can maintain energy 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. Foods rich in antioxidants, such as berries and green vegetables, are best.
Food Inspo: Smoothies, yogurt with fruits, 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 falling energy levels. To combat cravings and balance mood swings, your diet during this phase should also be high in fiber. It's best to pay attention to healthy fats and integrate whole grain products, nuts and seeds into your meals.
Food Inspo: Dates with peanut butter, nut porridge, whole grain bread with avocado, potatoes and sweet potatoes
How can you increase your comfort during your period alongside a balanced diet?
Try out ooia period panties: super nice, 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 feel gentle on your body, do not slip and reliably protect you from leaking - even when you move! Thanks to the integrated membrane, liquids are quickly absorbed away from the body, so you can feel dry at all times.
Pick your favorite from more than 75 styles in different absorbency levels, fits and colors:
