Article written by Iselin Amanda Stoylen
Hormonal changes throughout the menstrual cycle
The menstrual cycle is a series of natural changes in the female body. It is an orderly process of preparing women’s bodies for pregnancy. During each cycle an egg develops and is released from the ovaries, and the lining of the uterus builds up. If a pregnancy doesn’t occur, the uterine lining sheds as a menstrual period, and the cycle starts again.
The female cycle happens as a response to interactions of different hormones produced by the hypothalamus, the pituitary and the ovaries. These hormones are estrogen, progesterone, follicle-stimulating hormone (FSH), luteinising hormone (LH) and testosterone. The menstrual cycle has two main phases, the follicular or proliferative phase, and the luteal, or secretory phase. Still, we usually separate the menstrual cycle into four different phases; follicular, ovulatory, luteal and menstrual. The length of the cycle is defined by the first day of bleeding of one cycle, to the first day of bleeding in the next cycle. The first phase of the cycle includes both the follicular phase and ovulation, and lasts for 10-16 days for most women. The luteal phase comes right after ovulation, followed by menstruation if a pregnancy didn’t occur. The luteal phase usually lasts for around 12-16 days, and is no shorter than 10 days. Normally, the length of the luteal phase will be the same for each cycle. Variety of the total cycle length is determined by the follicular phase, which may vary from cycle to cycle. The menstrual cycle can vary in length, yet generally, the menstrual cycle lasts from 21-35 days, with a median duration of 28 days.
Nourishment for the each phase of the cycle
The varying ratios of hormones that occur in our bodies throughout the month deeply affects how we feel at each phase of our cycle: mentally, emotionally, creatively, energy wise and spiritually.
Menstruation
The first phase of the female cycle is menstruation, and begins at day one of her period. In nature, this phase aligns with winter (yearly cycle), the new moon (monthly cycle) and midnight (daily cycle).
You may be familiar with feelings of introspection and a need to be more still during the first phase of your cycle. Menstruation is a raw and vulnerable experience, and many women feel a need to draw their attention inward. It is normal to feel more depleted at this stage of the cycle, due to the loss of blood and hormonal levels being at the lowest they will beat any stage in the cycle. Make sure you take time to rest, retreat and reserve energy. Focus on warm and comforting foods during menstruation. Typical «winter» foods such as potatoes, sweet potatoes and winter squash are especially nourishing. Use warming spices; ginger, cinnamon and turmeric. Herbal teas are excellent for this phase of your cycle, and nettle and raspberry leaf are known to help alleviate menstrual cramps and discomfort.
Focus on implementing foods rich in iron to replenish blood loss; spinach, kale, broccoli, lentils, beans and dried apricots are good sources. Also make sure to get enough vitamin C to help the body absorb iron such as citrus fruit, kiwi fruit, berries and broccoli. Sea food will help remineralise the body with both iron and zinc. Foods for the menstrual phase are deeply nourishing and restorative to the blood and kidneys.
Both omega 3 and omega 6 are involved in the prostaglandin synthesis. Prostaglandins made from omega 3s are found to have lower rates of inflammation, and hence cause less period pain (cramps). Prostaglandins made from omega 6 fatty acids have higher rates of inflammation, and can cause more discomfort and pain during menstruation. Plant based sources of omega 3 fatty acids can especially be found in flax-, chia- and hemp -seeds.
If you struggle with cramps on your period, make sure to up your intake of magnesium. Magnesium helps relax our muscles, and is a mineral many women (and men) are deficient in. Low intake of magnesium can lead to PMS, period cramping, mood swings and a more difficult transition through menopause. In modern days it can be a challenge to get enough magnesium through food, due to modern farming. A good way to soak up more magnesium (literally) is through the skin. Magnesium salt baths, epsom salt baths and magnesium skin spray can be recommended.
Follicular phase
After menstruation, you enter into the follicular phase. This phase aligns with spring (yearly cycle), the waxing moon (monthly cycle) and sunrise (daily cycle). During the follicular phase, focus on fresh and vibrant food, as they will help you feel more energised during the time when your hormonal levels are again starting to rise. Choose complex carbohydrates and healthy fats to support increased activity; whole grains are good sources of complex carbohydrates, and barley, oat and rye are especially good at this time. A diet high in healthy fats is shown to increase ovulation rates, and avocados, nuts, seeds and coconut are good sources.
Your iron levels may be low from the blood loss during menstruation, so make sure you are still filling up on iron in the form of legumes, dark leafy greens and berries.
Ovulation
The third phase of the menstrual cycle is ovulation. In nature, ovulation aligns with summer (yearly cycle), the full moon (monthly cycle) and mid-day (daily cycle). During ovulation, women generally feel more energetic and mood feels stable. Lighter grains such as quinoa and corn are good to implement during this time. You want to make sure your body is eliminating the surplus of estrogen efficiently, so fill up on fruits and vegetables. The high levels of the antioxidant glutathione supports detoxification in the liver, and fibre aids in elimination. Foods that are rich in sulphur such as broccoli, cauliflower, cabbage and kale also assists your body in getting rid of any excess hormones.
Luteal phase
The final phase of the menstrual cycle is the luteal phase. This phase is aligns with autumn (yearly cycle), the waning moon (monthly cycle) and sunset (daily cycle). As we enter the luteal phase and progesterone becomes the dominant hormone, you may notice a shift in energy. With sufficient progesterone levels, you will fall into a mellow, slower pace. You may even notice that digestion slows down. As the basal body temperature rises in this part of the cycle, you may also experience increased appetite. Many women suffer from low progesterone. This may show up in the luteal phase as PMS, feeling exhausted and/or as bloating. Further ahead, low progesterone may show symptoms in the menstrual phase as heavy bleeding and period pain.
One of the most important ways to support progesterone is to practice self-care. The stress hormone cortisol is made from the same hormonal precursor as progesterone. This precursor is called pregnenolone, and if the body has to choose between progesterone and cortisol production, cortisol wins.
Good sleep and going to bed early, time connecting to nature, deep breaths, moving slowly, (epsom salt) baths, and enough food are some key words for this part of the cycle. Nutrients needed for progesterone production are iodine, selenium, magnesium, B-vitamins, cholesterol and zinc. These nutrients are found abundantly in seafood, kelp and seaweeds, ghee and butter, as well as nuts, seeds, root vegetables and legumes. During the luteal phase, increase your intake of magnesium and calcium, which are both found in dark leafy greens. The calcium-magnesium combination helps with fluid retention that many women experience during this phase.
Incorporate plenty of fruit and vegetables into your diet for their high water content and fibre, and make sure to drink enough water (yet don’t over-do it!) during this phase. You want to eat foods that assist the body in its own detoxification process, as it is time for old hormones and toxins to be cleared out of the liver and large intestine. Finally, complex carbohydrates help to stabilise serotonin and dopamine levels in the brain, helpful in preventing irritability and mood swings.
Bio: Iselin Amanda Stoylen is a women's health counsellor, fertility awareness educator and doula from Norway. Iselin specialises in women's health, the menstrual cycle and fertility awareness. Her mission is assisting women in connecting to their body's innate wisdom, find harmony and balance within themselves and support women on the journey of optimising true wellness and health- in all aspects of life. Iselin is also a certified perinatal nutrition educator, childbirth educator, yoga teacher and author. Iselin is based in Byron Bay, where she sees clients, and runs workshops and retreats. You can read more about Iselin and her work on her website www.iselinstoylen.com.