The term functional food is a popular one these days and it’s easy to see why. Studies and science continue to show us how what we put into and on our bodies (as well as our thoughts) affects our day-to-day life from how healthy and happy our gut is to how well our hair and nails grow.
What we eat (and how we treat ourselves) absolutely has an effect on our bodies, but also that having a greasy slice of pizza or giant apple fritter is just as important for the soul and our bodies as getting in your fruits and veggies. We don’t believe in ticking boxes, a “one-size-fits-all” approach and we’re definitely not here to tell you not to buy your favourite chocolate bar on your period. There are nourishing options to have your cake, eat it, and support your menstrual cycle. Knowing how certain foods can impact the different phases of you menstrual cycle can be empowering – hormonal and period health education leads to the freedom of informed choices.
Key ingredients for each menstrual phase
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Menstrual phase: cacao
Cacao is chock-full of magnesium, a key nutrient we lose while on our periods. It helps to relax our muscles and keeps our digestive tract moving in the right direction. It’s also involved in over 300 biochemical processes including blood clotting and muscle contraction.
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Follicular phase: oats
Oats are a great source of a specific type of fiber called beta-glucan, which acts as a prebiotic for beneficial bacteria in our gut microbiome. Some of these little microbes in our gut help eliminate excess oestrogen, which is important throughout the entire cycle, but especially as our hormone levels begin to increase (we don’t want to build oestrogen up too high, too quickly). And what makes sprouted oats even better? Research shows that sprouted grains, nuts, seeds, and legumes are easier to digest, which means we can absorb even more of those sweet nutrients found in oats like protein, iron, phosphorous, and magnesium.
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Ovulation phase: citrus
Oestrogen levels continue to rise and peak just after ovulation, so it’s important to continue to reach for fiber- and antioxidant-rich foods during this phase. This will support the body’s production of a powerful antioxidant called glutathione, which helps the liver in detoxifying. This ensures any excess oestrogen can be metabolise (flushed out so it doesn’t hang around your body) helping to avoid excess build-up and in turn, PMS symptoms. Foods rich in vitamin C, such as lemon, help the body produce more glutathione through recycling. Plus — besides being totally delicious, being high in vitamin C means it will help your body absorb iron.
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Luteal phase: sweet potato
Sweet Potato is the perfect complex carb for when those carb-cravings kick in as they don’t digest and turn into sugar like simple carbs do, helping us avoid a sugar crash. They also help replenish vitamin-B packed goodness and re-boost serotonin and dopamine, helpful for those of us that experience mood swings during the luteal and menstrual phase.
Hormone-supportive treats, say what?
Hormone-supportive treats — a phrase that’s exciting and intriguing.
So what does it mean and is it a bunch of consumerism hoo-ha? The answer can be both yes and no. Let’s start with the yes. Within the incredibly saturated wellness industry, there’s lots that needs to be taken with a grain of salt. The best way to support the majority of healthy bodies (individuals with illness, hormonal disorders such as PCOS, autoimmune diseases, etc. not included) is through whole ingredients, fresh food, and eating in variety (see: 30 plant-based foods a week). These help us to consistently absorb different nutrients, vitamins, etc.
Eating well doesn’t fix everything. Will it cure endometriosis? No. Will it take away all of your PMS symptoms? Also no. Each person has an individual makeup, imbalance and how their bodies will absorb or metabolise ingredients. Targetting general the aches and pains one experiences through their cycle can offer good support.
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You do you
At the end of the day, eating “well” depends on your body type, your preferences and your values. We aren’t here to tell you what to eat and when. Eat to enhance simple joy and wellbeing -nourish the soul as much as the body, because that’s as important to our health as our physical elements are. And a brownie never hurts.
