Ever feel like some days your energy is soaring, and other days it's just... not? Or have those sudden cravings that make you wonder, "Why am I wanting this now?" It's all connected to our menstrual cycle. But guess what? There's a way to make these ups and downs smoother. The secret? The right nutrition. With the right food choices, we can give our bodies the support they need during each phase of their cycle. So, if you've been looking for ways to feel more balanced all month, you're in the right place. Let's dive into how food can be our best ally. 

Holistic Nutrition for the Different Phases of the Menstrual Cycle

The menstrual cycle, with its unique hormonal shifts, affects a woman's body in distinct ways throughout the month. It's not just about biology but also how nutrition can be tailored to support these phases.

Let's delve into the four key phases of the cycle and the nutritional approaches best suited for each.

1. Menstrual Phase (Days 1–5)

The menstrual phase is the start of the menstrual cycle. It's when our body decides, "Alright, no baby this month," and releases the unused egg and the uterus lining. This process results in what we commonly refer to as our 'period'. 

It's natural to feel a range of emotions during this time, from weariness to cramping or discomfort.

This is our body's way of communicating and transitioning through the phase.

Nutrition Focus:

When we menstruate, we lose blood and vital nutrients. One of the most important ones is iron. Here's why:

• Iron: Losing blood means we're losing iron. Our body needs a good dose of iron-rich foods to combat this loss. Lentils, spinach, and apples are top of the list. But chickpeas, quinoa, and kale are fantastic sources if you're more into plant-based diets. 
• Hydration: Our body tends to lose fluids during menstruation. So, staying on top of your hydration is a brilliant idea. Besides the good ol' water, herbal teas can be soothing. And if you want something refreshing, fruits like watermelon or cucumber are both hydrating and nutritious.

Magnesium and Vitamins: Cramps can be a real party pooper. But what helps? Magnesium. Foods like spinach, almonds, or even Hemp seeds [7] are loaded with it. This mineral can help soothe those annoying cramps. Plus, it's been said to help with mood swings. Speaking of mood, Vitamin C isn't just great for boosting iron absorption; it's also a mood enhancer.

Follicular Phase (Days 1-13)

The follicular phase marks the beginning of your menstrual cycle and considered as “longest phase of the menstrual cycle.” Starting on day one, which coincides with the onset of menstruation, this phase continues to ovulation. 

During this time, your pituitary gland releases a hormone to stimulate the follicle’s production on the ovary’s surface. Concurrently, the lining of your uterus begins to thicken, anticipating the potential need to nurture a fertilized egg.

Nutrition Focus

As your body undergoes these changes, your dietary choices can be supportive.

• Lean Proteins and Complex Carbs: As energy levels rise, fueling with whole wheat, brown rice, and quinoa can help sustain you, especially if you’re leading an active lifestyle.

• Balancing Estrogen: With estrogen levels climbing, some foods can help maintain balance:
• Vegetables like broccoli, cauliflower, cabbage, and kale are excellent choices.
• Fermented foods such as kombucha, sauerkraut, and kimchi also come recommended.
• And don’t forget the healthy fats: avocados, flaxseeds, and pumpkin seeds.

• Vitamins and Minerals: During this phase, certain nutrients take center stage:
• Prioritize Vitamin B, Vitamin C, and Zinc. These are pivotal for egg release and implantation. Leafy greens are rich in these nutrients.
• Considering the blood loss during menstruation, replenishing with iron-rich foods like lentils, complemented by Vitamin D sources, is advisable.
• Given the potential dip in magnesium levels, incorporating foods like almonds and pumpkin seeds can be beneficial.
• Phytoestrogens: These compounds can be beneficial in mitigating symptoms of heavy periods or PMS. To include them in your diet, consider flax, sesame, and tofu.
• Other Foods to Consider: Combining fresh vegetables, fruits, sprouts, and legumes can boost energy and aid detoxification. And, of course, let’s not forget the ever-popular avocado, an excellent source of Vitamin E that aids in the subsequent ovulation process.

Ovulation Phase (Days 12-14)

This marks the midpoint of your menstrual cycle. This is when an egg is released and is ready for potential fertilization.

Nutrition Focus

Given the high activity of hormones, it’s beneficial to prioritize hydration, fiber, and gut support.

• Stay Hydrated: Increase your water intake and choose hydrating fruits like strawberries and coconut. Aim to reduce salt to minimize fluid retention.
• Fibre Boost: Incorporate veggies such as broccoli, spinach, and whole grains. They’re great for your gut and can assist with the elimination of excess hormones.
• Liver Helpers: Foods like asparagus and Brussels sprouts can support your liver during this phase.
• Healthy Fats: Avocados, nuts, and seeds are beneficial. They provide the fats that help regulate several body functions.

Luteal Phase

This is the second part of a woman's menstrual cycle. After the egg is released (ovulation), the body gears up for pregnancy. The body produces more of a hormone called progesterone.

Because of the rise in progesterone, many women feel more tired and may have a lower mood (Progesterone levels will drop eventually if the egg doesn’t fertilize).

Nutrition Focus

• Veggies: Eat more greens like spinach and other veggies like cauliflower and cabbage. These are good for you and can help with energy.
• Magnesium & B6: Foods like pumpkin seeds and dark chocolate can help you feel less tired. Apple is also a good choice.
• Carbs: Foods like brown rice can help keep your energy stable.
• Sweet Stuff: If you want something sweet, go for fruits like apples and berries.
• Warm Drinks: Warm teas, like chamomile or peppermint, can help you relax.

How Organic Superfood Blends Can Simplify Your Nutritional Needs

Dealing with our menstrual cycle can be a handful, right? We all know how vital it is to eat well during each phase, but finding and preparing the right ingredients daily? That's quite a task. 

What if there were superfood blends just for us? Good news, ladies! Check out Organic Superfood Blends. It might be just what we need!

Why?

Because Organic superfood power blends and Women’s superfood blend aren't just jars of nourishment; they're jars of empowerment. They're curated with the journey of a woman's body in mind. imagine getting everything you need in one blend. It's convenience, nutrition, and balance all in one. 

Instead of hopping from one superfood to another or from one store's aisle to another.

Here’s how our Organic Superfood blend can help you by providing necessary Nutrients during each menstrual cycle phase. 

Menstrual Phase (Days 1–5)

You're losing essential nutrients when your body is shedding its uterine lining. This is where the Superfood Blends jump in to save the day. 

Women's Superfood Blend

• Ashoka has a history of aiding menstrual health.
• Shatavari helps regulate the menstrual cycle and reduce discomfort.
• Ashwagandha is known for its stress-reducing properties

Organic Superfood Power Blend

• Maca elevates the mood during those emotional times.
• The Hemp in this blend, rich in Omega-3, aids in reducing inflammation which can be a lifesaver for those pesky cramps.
• Lucuma contains the same calcium value as Cow’s milk [6], the best substitute. It is also a great source of Iron, zinc, and vitamin C, that are required during this phase.

Tip:
Sprinkle in some superfood blend if you're making a pot of your favorite veggie soup. It'll provide an extra nutrient kick when your body needs it most.

Follicular Phase (Days 1-13)

This phase is all about energy and prepping for ovulation.

Women's Superfood Blend

• Gotu Kola in this blend can help improve cognitive function and enhance mood.
• Shatavari, a hormone balancer, is a bonus for preparing your body for the coming days.

Organic Superfood Power Blend

• Hemp is Omega-3-rich, supporting the body's preparation for a potential pregnancy.
• Maca, a root renowned for its energy-boosting properties, ensures you're brimming with vitality.
• Sacha Inchi, a powerhouse of Omega-3 fatty acids, supports your heart, brain, and overall health.

Tip:
Begin your cycle with a smoothie! Add a spoonful of superfood blends to your morning smoothie. Berries, bananas, and almond milk create a delightful base.

Ovulation Phase (Days 12-14)

As mentioned, hydration and gut support are crucial in the Ovulation phase. 

Women's Superfood Blend

• Ashwagandha and Cacao team up to enhance mood.
• Marshmallow in this blend supports digestive health [5], ensuring a smooth ride during this phase.

Organic Superfood Power Blend

• Brahmi aids cognitive functions, helping you stay on point.

Tip:
Mix your superfood blend into a refreshing fruit salad. The natural sugars from fruits like kiwi, mango, or apple can give you that mid-cycle energy spike.

Luteal Phase (Days 15-28)

This is the phase where your energy levels are at their lowest due to increased progesterone levels.

Women's Superfood Blend

• Pea Protein fights off fatigue, giving you an energy boost.

Organic Superfood Power Blend

• Chia [3] and Cacao [4] work wonders for uplifting moods in this phase.
• Ashwagandha lowers cortisol levels in your body, ensuring you remain in high spirits.

Tip:
Craving something warm and comforting? Stir your superfood blend into a cup of warm almond or oat milk. Add a touch of honey or cinnamon for added flavor.

Ever wondered about the tastiest aspect of our superfood blend powder? It is powerful, but you can blend it into smoothies or vegan recipes to curb those cravings. Sounds like a delicious bargain, right?

Conclusion

And there you have it. Caring for our bodies, especially during our menstrual cycle, doesn’t have to be complicated. We're a step closer to easier, healthier choices with options like Organic Superfood Blends. Let’s prioritize our well-being and make every phase of our cycle smoother. After all, we deserve the best. Contact us for more information.

FAQs

1. What can I eat to stop heavy menstrual bleeding?

Eating foods won't make heavy periods lighter [1]. But if you bleed a lot, it's good to eat foods with iron because heavy periods can lower your iron and make you tired. Vitamin C helps your body use iron, so eating those foods is good.

2. Is Apple Juice Good for the Period?

Apple juice is the best choice during your period [2]. Packed with vitamins, especially vitamins C and B6, it can tackle the fatigue and weariness that sometimes accompany menstruation. The natural sugars and energy in apple juice can give you that extra boost you might need during this time. 

3. Which food is not good during periods?

It's a good idea to steer clear of oily and refined foods during your menstrual cycle. Fried snacks like chips or foods with cheese and certain salad dressings have trans fats, which can increase estrogen levels. Elevated estrogen during periods might lead to digestive issues and mood fluctuations. Also, it's advisable to pause alcoholic drinks during this time, as they can exacerbate symptoms.

References

[1]https://www.spirehealthcare.com/health-hub/specialties/womens-health/how-to-stop-heavy-periods/

[2]https://instacare.pk/blog/best-juices-to-drink-during-periods

[3]https://www.newportinstitute.com/resources/mental-health/top-10-foods-you-should-eat-everyday/

[4]https://nibbedcacao.com/blogs/news/the-fascinating-mood-boosting-qualities-of-cacao

[5]https://www.healthline.com/health/food-nutrition/marshmallow-root

[6]https://begoodorganics.com/10-great-reasons-to-love-lucuma/

[7]https://www.medicalnewstoday.com/articles/32303