4 ways diet can optimise your cycle

Or  what I consider the most beautifully complex process of mother nature.

Regardless of your objectives - whether it’s to become more in tune with your cycle, to fall pregnant, to maximise preconception care, to ensure a seamless transition off birth control, to optimise your mood, energy and overall health - it all starts with what you put on your plate.

Before you read this, I highly suggest reading What every female needs to know about their cycle first.

Looking for healthy simple recipes? Try my Papaya Boats.

Get the recipe here.

1. OPTIMISE FOLLICULAR PHASE STAGE ONE

What’s that?

This includes your menstruating days and potentially a couple more (the days you bleed). It’s important to remember to adjust the days depending on when YOU ovulate. To know when your ovulation occurs read this article. If you ovulate on day fifteen then your follicular phase goes for fifteen days. Therefore, the first stage of your follicular phase is roughly 7.5 days and the second stage is the remaining 7.5 days.

This first phase includes your bleeding days. During this time, you'll have a slow, low, and progressive release of estrogen which peaks around day seven. This spike in estrogen initiates ovulation which happens around day fourteen. From day one to seven progesterone is low. Estrogen is energy, so use it! In this first week you’ll have a slow progression of estrogen which will peak in week two. For now, use this slow progression to focus hard and expel some energy!

How?

Your follicular phase is when you want to schedule your personal best. You’ll be more resilient here, so it’s a great time for strength and resistance exercise, marathons or anything with higher intensity (Wikström-Frisén et al., 2017). You will have more cognitive focus making it a great time to schedule tasks that require your best self.

Conversely, this is also a time some of you will suffer from PMS (Premenstrual Syndrome). In spite of the additional surge in estrogen, pain may inhibit you from utilising estrogen’s benefits. While bloating and mild symptoms are normal during this time, PMS is not. Severe cramps, heavy bleeding, headaches and other painful symptoms are signs of an imbalance in hormones or other underlying conditions. Please seek medical advice if these symptoms persist.

Foods to focus on:

- Heard of seed cycling? Flax seeds are phytoestrogens which support the estrogen-dominant follicular phase when the ovaries increase estrogen levels in the body. They do this by competing with estrogen, therefore, altering estrogen signalling and metabolism (Dikshit et al., 2016). Add 1 tbsp of ground flaxseeds into your smoothies, salads, oats and yoghurts daily.

- While you're shedding your endometrial layer, you'll need to ensure you have sufficient protein for cell proliferation. A diet high in protein is correlated with increased fertility (Raubenheimer & Simpson, 2019). Regardless if you wish to fall pregnant or not, sufficient protein is essential during this stage of your cycle.

- Zinc rich foods like pumpkin seeds, eggs, yoghurt, cheeses, nuts, legumes and wholegrains can help to reduce menstrual cramps due to their ability to decrease prostaglandins which in excess can cause PMS (Teimoori et al., 2016). Supplementation with zinc may be necessary if you experience painful PMS.

2. OPTIMISE FOLLICULAR PHASE STAGE TWO

What’s that?

As mentioned previously, the second stage of your follicular phase is the remaining days before ovulation.

With the further increase in estrogen in the second half of your follicular phase comes the benefits of promotion of muscle gain, increased insulin sensitivity and metabolic flexibility (Wikström-Frisén et al., 2017).

Estrogen optimises mood. The prevalence of major depressive disorder among women is 1.5 to 3 times higher than in men. For women, data suggest that estrogen, or lack thereof, is strongly correlated with the regulation of mood and behaviour (Wharton et al., 2012).

Towards the end of the follicular phase, we are approaching ovulation. In order to ovulate we need to ensure we are including sufficient carbohydrate intake. Depending on ancestry, some women require more energy and/or carbohydrate to be able to ovulate (Jasienska, 2001).

So what?

The stereotype that women are crazy, moody, irrational creatures is an uneducated and grossly simplistic observation.

The key takeaway is during the second half of your follicular phase, you’ll have an overall better performance, physically, mentally and emotionally. In other words – the tantrum hall pass may be less warranted during this phase. Enjoy it! It could be an opportunity to stick to consistent eating patterns, uninterrupted sleep, and tackle those jobs you haven't had the emotional capacity and energy to accomplish.

Foods to focus on:

- To continue seed cycling, switch to ground or whole pumpkin seeds and include 1 tbsp of these daily. This will support the increase in estrogen production. Pumpkin seeds contain lignan phytoestrogens like flax seeds. Similarly, pumpkin seeds have the potential to balance estrogen and correct a potential deficiency (Lestari et all., 2019).

- If you're choosing to utilise your increased endurance and up the exercise, it’s important to maintain protein and carbohydrate intake daily. Go for lean proteins like chicken, fish, tofu, legumes, protein powder, and yoghurt for example.

- Good sources of carbohydrates include all of the whole food sources; sweet potato, brown rice, quinoa, wholemeal bread or pasta, potato, peas, pumpkin, to name a few. Aim for 2-3 serves a day.

Below is a guide to help you plate up.

3. OPTIMISE OVULATION

The end of week two and the start of week three is roughly when ovulation occurs (from about day 12-15, please note this is based on averages and many women will ovulate early in the cycle or later). This means estrogen has peaked and you’ll be on an all-time high. A rise in temperature of .2 to .6 Celsius for four days indicates ovulation has occurred, so be on the lookout for that! Remember your body is trying to fall pregnant, so libido also increases during ovulation.

Strength, training, focus, and mood is optimal at this time. Continue eating as outlined previously - include seeds in your diet, plenty of protein, and aim for balanced plates at each meal (see image above). Your body is about to release a surge in progesterone, to prepare for this you may want to increase carbohydrates like sweet potato, potato, wholegrains, wholemeal breads/pastas and other starchy vegetables.

4. OPTIMISE LUTEAL STAGE

What’s that?

Your luteal phase is the days after ovulation and before your next cycle starts. It typically does not vary like the follicular phase and usually goes for 14-16 days.

We’re still on the roller-coaster of hormones and now emerging from ovulation. Estrogen drops; progesterone increases; body temperature is still on the rise and maintains this higher temperature until you start to bleed again (Naish, 1999); energy output is higher (your body is burning more energy, about 1129 kJ); your body shifts to higher fat metabolism and lower carbohydrate metabolism; your appetite increases for all food groups (Draper et al., 2018); will power is lower (so more cravings); progesterone promotes an increase in fat storage; and fluid imbalances cause increased bloating - FUN.

So what?

So your body is doing some serious repair during this stage. That’s why temperature increases, body expenditure increases and overall energy decreases. This progesterone dominant phase is all about slowing down, rest and repair.

Progesterone has both anti-anxiety effects (Wirth, 2011) and calmative effects by improving sleep (Caufriez et al., 2011). Your body is trying to get you to slow down and rest so it can recharge and prepare for the next cycle.

Focus on taking it easy during these two weeks: lighter training; more rest; Pilates, yoga, a walk; a few extra sleep ins and delegate jobs that you can’t do. Don't be hard on yourself during this phase and allow for some tantrums and tears, quickly followed by laughter. You know how it is ladies - I'm just putting science behind it!

Foods to focus on:

- In the first half of your luteal phase (roughly 1 week) include 1 tbsp sunflower seeds daily. Studies have shown to increase progesterone levels around day 19 of the menstrual cycle (Cordeiro et al., 2015). Therefore, supplementing with sunflower seeds during the beginning of the luteal phase may assist with progesterone production.

- In the second half of your luteal cycle (roughly 1 week) include 1 tbsp sesame seeds or 1 tsp of tahini daily. Research shows while sesame seeds don’t have an effect on estrogen production, they can significantly increase progesterone production (Chen et al., 2011)

- Ensure sufficient intake of good fats throughout these two weeks (2-3 serves a day). Examples include 1/4 avocado, 1 tbsp extra virgin olive oil, 1-2 tbsp nuts and seeds like walnuts, oily fish like salmon, mackerel or ocean trout, adding 1 tbsp of nut butters and chia seeds in your oats or smoothies. You can also include few squares of dark chocolate. If you feel the need for fat, indulge that craving with wholefoods sources 80% of the time and the others 20% of the time.

- Cravings are peak during these two weeks so make sure to honour your body’s needs and include substantial and balanced meals. You can do this by including a good portion of all macronutrients - protein, fibre, carbohydrates, and fat.

KEY TAKE AWAYS

• Acquire a basic understanding of the menstrual cycle and the role of hormones.

• Estrogen means energy. Use this hormone to focus and energise. Ensure you are including balanced meals with all macronutrients and plenty of protein.

• Ovulation is indicator and a creator of health. If you’re not ovulating if could be due to stress, weight loss for e.g. Seeking healthcare advice may assist.

• Progesterone means repair - use the second two weeks of your cycle to regenerate, slow down, increase your fat and carbohydrate intake and set simple goals.

• Go with YOUR flow. But first, find out what that is.

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