What to Eat: Cravings, Fueling, & The “Ick”
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This is where things start to get fun because you will learn how to apply all the textbook-esque things we’ve covered so far to your day-to-day life! Remember, I will speak generally since only you know your exact circumstances but would greatly encourage you to do your own research beyond this as well as speak to your doctor about unique circumstances you might have!
HERE IS YOUR REMINDER: I AM NOT A DOCTOR OR NURSE. I HAVE NO QUALIFICATIONS MEDICALLY NOR SHOULD ANYTHING I SAY BE TAKEN AS MEDICAL ADVICE! I AM NOT A PERSONAL TRAINER OR A DIETICIAN EITHER – THE SAME THING APPLIES! ANYTHING I STATE WILL BE REFERENCED TO WHERE I FOUND THE INFORMATION OR IS STRICTLY BASED ON MY OWN EXPERIENCE BUT MAY NOT BE APPLICABLE TO ALL READERS DUE TO VARYING CIRCUMSTANCES!
Menstruation (~days 1-6)
WHAT YOU SHOULD EAT: proteins & healthy fats
WHY:
-You’re losing iron due to your bleeding – red meats and dark green veggies help replenish it as well as alleviate cramping
-Avoid processed/artificial foods – they increase inflammation which can lead to headaches, cramping (again), and mood swings
-Proteins keep you full! Hello, period cravings…
Follicular (~days 7-12)
WHAT YOU SHOULD EAT: oats, veggies, probiotics
WHY:
-Estrogen is rising (as it should being important to the fertile window that is coming). However, too sharp of a rise can cause mood swings or bloating.
-I definitely felt called out when my colleague Anna Speirs, RN, pointed out that often it is when we are ovulating rather than on our periods that we are moodier…
-Avocados, flax seeds, raw carrots, eggs, leafy greens, & dried fruits can all help balance this spike in estrogen as well as how your body processes it
Ovulatory (~days 13-17)
WHAT YOU SHOULD EAT: fiber, fresh fruits/raw veggies
WHY:
-Very similar rationale to the Follicular phase as you are still needing to balance your estrogen levels
-Increase in water intake helps cervical mucus to stay thin which can aid in getting pregnant since it makes a more favorable environment for sperm
Note: DECREASING water intake will not prevent pregnancy…don’t make me get out my NFP soapbox again!
Luteal (~days 18-28)
WHAT YOU SHOULD EAT: complex carbs, more calories
WHY:
-Essentially, you’re body is preparing to “hibernate” in case you are pregnant (energy conservation)
-More calories are being burned because your body temp is elevated slightly from its baseline AND your heart rate is slightly faster
-More nutrition (and rest) help your body’s natural inclination to hunker down and prepare for a possible pregnancy
-You are slightly less insulin sensitive so the complex carbs will help offset this as will increasing caloric intake by 5-10% (per ​Dr. Jolene Brighten​)
Something almost as near and dear to my heart as cycle awareness is overall healthy living for women specifically. Years ago I became blindingly aware of the cultural weight that slowly crushes most women (myself included). It took me years to go from self-criticism to action steps to be STRONG and not just SKINNY. Eating enough and the right things is CRUCIAL to being the best you. It wasn’t until much more recently that I became aware of this information and am so excited to apply it to my life right alongside you guys!
