Female Health: Cyclical nutrition made easy

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Do you want to balance your hormones and get rid of period problems? Feel good in your body? Then eating in harmony with your cycle is a helpful way.

"There it is again - the period!"  - This is the thought that many women have when they are in a bad mood, have fat legs, abdominal and back pain and their period seems to restrict their lives during these days. Why is it that many women often see their period as a burden? Who says that we have to perform at our best during this phase? What happens in the female body month after month? And what does our diet have to do with all these questions? Find out in this article what role nutrition plays in the hormone regulation of the individual cycle phases and how you can specifically support your body with a balanced diet.

A cyclical diet is a way of eating that adapts to the different phases of the female cycle. It can help to stabilise hormones in a natural way and harmonise your hormonal balance as well as your mood and physical well-being with the right nutrients. After all, how you eat is directly related to how you feel in the different phases of your cycle.

In a nutshell: with cyclical nutrition, you adapt your nutritional behaviour to your body - and not the other way round!

As a woman, you go through four different hormonal phases in your menstrual cycle every month: Menstruation, follicular phase, ovulation phase and luteal phase. A regular cycle is a sign of fertility and health. Although the average cycle length is assumed to be 28 days, the length of the cycle can vary greatly: Anything between 21 and 35 days is completely normal. Menstrual bleeding can also last three to six days and varies in intensity.

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The cycle begins with the menstrual phase: During this phase, the body does a lot of work by shedding the uterine lining and losing blood. Hormone levels and energy levels are low, so you may feel tired and exhausted and be plagued by cramps.

Try warming, nourishing dishes such as stews, soups and bone or chicken broth - they are good for your abdomen now. Smoothies rich in vital nutrients are also a smart choice during menstruation and the associated blood loss, as they naturally replenish your iron and mineral stores.

Iron

Meat can be a source of iron, but plant-based sources are better as they also contain a lot of fibre, phytochemicals and antioxidants. Most pulses are good sources of iron, especially soya beans and tofu, but also lentils, mung beans and chickpeas. Green leafy vegetables such as spinach, kale, rocket and some herbs such as basil and parsley are also rich in iron. Good to know: Vitamin C increases iron absorption in the body, while coffee has an inhibiting effect.

Magnesium

Magnesium is a proven remedy for cramps and headaches during your period. It is found in pure cocoa powder, oat bran, almonds, hazelnuts, pumpkin and cashew nuts and also in vegetables such as fennel, broccoli, kohlrabi and potatoes.

Healthy fats

Omega-3 fatty acids reduce the effect of inflammatory prostaglandins, which can lead to menstrual cramps or headaches during your period. Foods rich in omega-3 fatty acids include salmon, mackerel, linseed, hemp and walnut oil. Flaxseed, almonds, walnuts, avocado and Brussels sprouts are also very good sources.

Important to know: Healthy fats are rich in vitamin A. Vitamin A helps the liver to process hormones during menstruation.

Complex carbohydrates

To give your body plenty of good energy during your period, rely on complex carbohydrates. They are found in wholemeal cereals such as buckwheat or root vegetables such as carrots, celery, Jerusalem artichokes, parsnips or potatoes. They provide important minerals, vitamins and fibre, which optimise digestion.

Tea tip: Nettle

During menstruation, the body needs plenty of fluids - preferably in the form of warming teas. Nettle tea is a good choice during this phase of the cycle: it has a blood-purifying and haematopoietic effect. Due to its high iron content, it eliminates states of fatigue and exhaustion. The tea is also ideal for a spring cure.

The follicular phase is the second phase of the cycle: the body rebuilds the uterine lining and five to 15 eggs mature in the ovaries under the influence of follicle-stimulating hormone (FSH). In addition, oestrogen levels rise and with them energy levels, so that many women feel very well during this phase.

A diet high in protein, probiotic foods and phytoestrogens helps to produce adequate amounts of hormones to maintain a healthy cycle and prepare the body for the third phase - the ovulation phase.

Protein

The body now needs your support in the form of protein to build up the lining of the uterus and optimise hormone interaction. Pulses such as soya, beans, lentils and chickpeas are very good sources of protein. Oat flakes, millet, amaranth, quinoa, pumpkin seeds, almonds, pistachios, hazelnuts, walnuts and peanuts are also good sources of protein, as are vegetables such as spinach, broccoli, beetroot and mushrooms. All of these are excellent sources of plant-based protein.

Probiotic foods

During this phase, the body is challenged by rising hormone levels and you should pay attention to your digestion. Probiotic foods can help it to process the hormones better and actively support your body in excreting oestrogen: Fermented foods such as sauerkraut, natural yoghurt, apple cider vinegar, miso, tempeh, kombucha or kimchi - your body is particularly grateful for these at this time.

Phytoestrogens

Phytoestrogens are secondary plant substances that have a hormone-balancing effect on the body. These foods provide you with valuable phytoestrogens in the second phase of your cycle: pomegranate, dried fruit, broccoli, garlic, sesame seeds, linseed, berries, dried fruit and soya beans.

Tea tip: Lady's mantle

Lady's mantle is the all-rounder among women's herbs. The plant has a hormonally balancing and energising effect. Lady's mantle is also a proven anti-ageing remedy and supports fertility.

Ovulation occurs during the ovulation phase: the increase in oestrogen stimulates the production of luteinising hormone (LH). This leads to ovulation. Ovulation is actually less of a phase and more of a day. Because you are now fertile and generally more energised, your body does not need high-calorie food. The ovulation phase is therefore considered a good time for an anti-inflammatory, raw and cleansing diet - such as fresh salads, smoothies or crunchy vegetable bowls.

If you experience symptoms such as irritability or tension in your breasts around ovulation, you should include cabbage vegetables as well as foods with plenty of antioxidants and a high chlorophyll content. They all help your liver to break down oestrogen and have an anti-inflammatory effect.

Cabbage

As oestrogen peaks at the time of ovulation, it is important to support the liver in breaking down used oestrogen. Cabbage vegetables such as Brussels sprouts, white cabbage, cauliflower or broccoli sprouts support your liver in the natural detoxification process and you should definitely include them in your diet during this phase of your cycle.

Antioxidants

Foods rich in antioxidants, such as berries, cherries, tomatoes, peppers, spinach and onions, support the liver in detoxifying excess hormones and help the body to break down oestrogen.

Chlorophyll

Chlorophyll is the green pigment in green plants and has a detoxifying, antioxidant effect and helps the liver to excrete used oestrogen. The green pigment also ensures that your cells are optimally supplied with oxygen. You can find chlorophyll in sprouts, shoots, lettuce, courgettes, dandelion, herbs, barley grass, moringa powder and algae - such as chlorella.

Tea tip: Thyme

Thyme is not only a medicinal plant that helps with coughs, sore throats and hoarseness. Thyme is also a real herb for women, as it can regulate the menstrual cycle and stimulate ovulation.

In the luteal phase, the body prepares for the possible implantation of the fertilised egg. Large amounts of the hormone progesterone are now produced. If no egg implants, hormone levels and energy levels drop. In addition, the feel-good hormones serotonin and dopamine also drop, which can lead to typical mood swings and food cravings shortly before menstruation. This phase is often accompanied by PMS symptoms.

During this phase, it is important to avoid alcohol, as it disrupts the liver's detoxification function and promotes oestrogen dominance, which in turn impairs the absorption of vitamins and minerals. Therefore, pay attention to your diet and consume foods rich in B vitamins, calcium and progesterone-like phytohormones to alleviate PMS symptoms and prepare the body for the upcoming menstruation.

Calcium

The fourth phase of the cycle often comes with symptoms such as aching breasts, listlessness, depression and irritability. To counteract this, you should make sure you get enough calcium now. Calcium-rich foods, such as yoghurt, chia seeds, sunflower seeds and lentils, have been shown in studies to help many women with PMS to alleviate their symptoms.

Good sources of calcium are pulses, cereals such as amaranth, oatmeal, spelt and green vegetables such as kale, broccoli, rocket, spinach and fennel. Sesame seeds, poppy seeds and chia seeds are also good sources of calcium.

B vitamins

B vitamins have a positive effect on mood because they support the production of the hormones serotonin and dopamine. They are found in foods such as oatmeal, nutritional yeast flakes and green leafy vegetables such as spinach.

Progesterone-like phytohormones

They stimulate the natural production of the corpus luteum hormone progesterone, which prepares the lining of the uterus for the possible implantation of a fertilised egg cell. Progesterone-like phytohormones are contained in: Bananas, figs, dates, cardamom, coconuts, yams, cinnamon, sesame seeds, sunflower seeds and cumin.

Tea tip: Valerian

Most people are familiar with valerian as a sedative. It has been proven to improve sleep quality and calm the mind. The herb is a good helper for emotional fluctuations and helps with stress and inner restlessness. 

The luteal phase closes the circle and everything starts all over again. So the female cycle has something extremely positive: it offers you the opportunity to sensitise yourself to your body's signals and to align your lifestyle and diet as closely as possible to what you need as a woman. It's time to make peace with your period, get closer to yourself and take responsibility for your well-being.

FIBO 2024 is increasingly focussing on the topic of women's health. To this end, it is working with female experts, athletes and entrepreneurs who will share their experiences and approaches and provide insights into topics such as nutrition, training, recovery, etc. 

Take a look at the programme now and make a note of the exciting sessions: fibo.com/programme