What food to eat during my period?

Voeding en menstruatiecyclus

Imagine waking up on a Monday morning, excited for the week ahead. But as you step into the office, you feel an unexpected wave of fatigue wash over you. Your mood swings like a pendulum, leaving you bewildered. And to top it off, you find yourself reaching for sugary snacks from the office vending machine, even though you’ve been trying to eat healthier. 

Sound familiar?

We’ve experienced this pattern before, like clockwork too.  It’s that time of the month when your hormones take center stage and throw you off balance. You’ve been menstruating for how many years now? However somehow it still comes as a shock *gasps*  your bottomless pit of a stomach and feelings of despair are related to – the good ol’ menstrual cycle.

But instead of feeling helpless this time round, you decide it’s time to take charge and explore the connection between nutrition and hormonal well-being. 


Why Nutrition Matters:

The food we eat is the fuel that powers our bodies, and our hormones are no exception. Hormones are like the conductors of our bodily symphony, influencing everything from our mood to our energy levels. Making conscious choices about what we eat during each phase of our menstrual cycle can help stabilize hormone levels, reduce uncomfortable symptoms, and enhance our overall well-being.


At beppy, we believe each person is a unique universe with specific needs but at the same time, part of a community with things in common, such as their cycle. Rather than prescribing a rigid meal plan, the focus is on incorporating foods that harmonize with the various phases of one’s cycle, allowing for personal preferences to flourish.

Menstrual Phase (Day 1 to 5)

  • Leafy greens (spinach, kale, collard greens): Packed with iron, magnesium, and vitamin B, these greens can replenish blood loss and support muscle function, reducing cramps.
  • Lentils and beans: Excellent sources of iron, fiber, and protein, they provide sustained energy and promote a sense of fullness, curbing those pesky cravings.
  • Red meat (lean cuts): A potent source of heme iron, easily absorbable by the body, it aids in replenishing iron levels and boosting vitality.


Follicular Phase (Day 6 to 14) 

  • Whole grains (oats, quinoa, brown rice): Rich in fiber and complex carbohydrates, they stabilize blood sugar levels and provide lasting energy, supporting your positive outlook.
  • Fresh fruits and vegetables: Loaded with vitamins, minerals, and antioxidants, they bolster immune function and keep hormones in harmony.
  • Salmon and walnuts: Packed with omega-3 fatty acids, they reduce inflammation, alleviate mood swings, and support overall brain health.


Ovulation Phase (Day 15 to 17) 

  • Leafy greens (again!): Rich in folate and calcium, they support egg health and bone strength, essential for a potential pregnancy.
  • Eggs: An excellent source of choline, a nutrient vital for brain development, and protein, promoting healthy ovulation and hormone production.
  • Avocados: High in healthy fats and potassium, they aid in hormone synthesis and balance, supporting your fertility journey.


Luteal Phase (Day 18 to 28)

  • Chickpeas: A great source of vitamin B6, they aid in serotonin production, uplifting your mood and reducing irritability.
  • Bananas: Rich in vitamin B6 and potassium, they alleviate bloating and help maintain water balance.
  • Dark chocolate (in moderation!): Containing magnesium and antioxidants, it can boost mood and satisfy those sweet cravings without going overboard.

You’ve now got a holistic guide to nourishing your hormones through each menstrual phase! How do you plan to incorporate these hormone-friendly food choices into your daily life? 

Share your experiences and tips with us, and let’s celebrate the power of nutrition in enhancing our hormonal well-being together.


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