Menstrual Nutrition

Definition

Menstrual nutrition is a nutritional approach that adapts food intake to different phases of the menstrual cycle to optimize energy, fertility, and well-being.

How it works

The menstrual cycle consists of four phases: menstrual, follicular, ovulatory, and luteal. Each phase requires different energy and nutritional needs. During the menstrual phase, iron and magnesium needs increase. The follicular phase benefits from light, antioxidant-rich foods. The ovulatory phase requires more calories and protein. The luteal phase (pre-menstrual) necessitates more calories and calcium. Adapting nutrition to these cycles regulates hormones, improves energy, and increases conception chances.

Role

Synchronizes nutritional intake with hormonal fluctuations to optimize fertility and well-being.

Examples

• Menstrual phase: red meat and spinach
• Follicular phase: citrus fruits and salads
• Ovulation: increased protein and calories
• Luteal phase: dark chocolate and almonds

Recommendations

Follow a menstrual calendar and note your energy needs and symptoms. Gradually increase calories and minerals before menstruation. Work with a cyclic dietitian to personalize your nutrition based on your hormones.

Key takeaway

Adapting nutrition to the menstrual cycle optimizes hormonal balance and fertility.

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