Cycle-based nutrition is an innovative approach that addresses the different phases of the female menstrual cycle and aims to optimize women's health and well-being. In this blog post, we'll take a closer look at cycle-based nutrition, shed light on its benefits, and provide practical tips on how to implement it. If you're a woman looking to get the most out of your body, the cycle-based diet might be just the thing for you!
What is cycle-based nutrition?
Cycle-based nutrition is based on the idea that the needs of the female body change over the course of the menstrual cycle. A distinction is made between four phases: Menstruationsphase, the Follikelphase, the Ovulationsphase and the Lutealphase. At each stage, women have different hormonal and physical needs that can affect their metabolism, energy levels, mood, skin, and well-being.
The benefits of cycle-based nutrition
Cycle-based diets offer several benefits for women's health:
Hormonal balance: By adapting the diet to the respective phase of the menstrual cycle, the hormonal balance in the body can be supported. This can help relieve symptoms of PMS (premenstrual syndrome) such as mood swings, irritability, skin problems, and fatigue.
Improved energy and metabolism: Since metabolism can vary throughout the menstrual cycle, adapting the diet to each phase can help improve energy levels and support metabolism.
Immune system support: A balanced diet adapted to the needs of the body in the different phases of the menstrual cycle can strengthen the immune system and improve overall health.
Better well-being: By paying attention to the needs of the body in the different phases of the menstrual cycle, one can increase the general well-being. This can manifest itself in improved mood, better sleep and a higher quality of life.
Practical tips for implementing a cycle-based diet
Here are some practical tips on how to:implement the cycle-based diet in your everyday life:
Know your menstrual cycle: It is important to know and understand your own menstrual cycle in order to effectively implement cycle-based nutrition. Make notes about the beginning and end of your menstrual period, as well as the different phases, to better understand which phase you're going through. Or for simple tracking, use our cycle calendar, which you can add to every order that our 4 Booster included, get it for free.
Listen to your body: Pay attention to your body's signals and listen to its needs.Below we give the concrete food tips for your perfect start to cyclical eating.
Make sure you eat a balanced diet: Regardless of the phase of the menstrual cycle, a balanced diet is always important. Make sure your meals contain a variety of nutrients, including carbohydrates, proteins, healthy fats, and fiber. Avoid highly processed foods, sugary snacks and excessive caffeine consumption, as these can negatively affect hormone balance.
What to eat in den vier Zyklusphasen?
Now we come to the exciting part and the concrete food suggestions. We have opted for a vegan variant here, as ours is also vegan. If you are an omnivore, you can of course also eat meat, fish, etc. include in your diet.
1. Phase of the cycle: menstrual phase
The menstrual phase is the time when you have your period. Your body loses iron during menstruation, so it's important to consume foods that replace the lost iron and replenish your mineral balance. Beetroot, seaweed and nori are good sources of iron and minerals. Warm, soothing foods such as soups, stews, and easily digestible meals can also help support your body during this phase. Also, increase your vitamin C intake to promote iron absorption, and consume vitamin B foods to support your energy levels.
2. Phase of the cycle: follicular phase
The post-period period is the time when your body prepares for ovulation. It's important to consume foods that balance estrogen production, as your body is now producing a lot of estrogen. Broccoli, cauliflower, and kale are good options to support estrogen production. Healthy fats like avocado, nuts, and seeds are also important for regulating the satiety hormone leptin and maintaining your energy levels.Healthy fats also ensure that you have a normal cycle and provide energy. oxidative stress, i.e. brain fog, can also occur before ovulation - eat foods containing vitamin C to aid detoxification.
3. Phase of the cycle: Ovulation phase
You usually feel best around ovulation - your skin glows, libido is high, and you feel sociable. At this stage, it is important to support the abrupt drop in estrogen after ovulation to avoid estrogen dominance, which can lead to bloating and fatigue.
4. Phase of the cycle: luteal phase
The luteal phase is the longest phase and can be divided into two parts.
In the first half, estrogen drops and progesterone increases. For this reason, we rely on foods that support the growth of the uterine lining such as nuts, seeds, oats, avocado, cruciferous vegetables, leafy vegetables, bananas (good for flatulence).You may also want to get zinc, vitamin C, and B vitamins, such as peppers, citrus fruits, beans, leafy greens, etc.
In the second half, progesterone decreases again and estrogen rises. Now you may feel tired, lethargic, and PMS sets in. Focus on foods rich in vitamin B to keep sugar cravings at bay. Leafy greens are your best friend when it comes to calcium and magnesium, which help reduce water retention. Also, try baking or fried root vegetables to relieve the liver and colon and flush out excess estrogen.
No GOs: refined sugar, processed foods, alcohol and lots of coffee.
Well, are you curious about how to adapt your diet to your menstrual cycle to promote your health and well-being? With a few simple changes in your diet, such as adding nutrient-dense foods at different stages of your cycle and avoiding no-gos, you can give your body the support it needs to better cope with the challenges of the menstrual cycle. Try it and listen to your body - it will thank you!