Every month, during the menstrual cycle, female hormones fluctuate. The body subjected to these hormonal waves of estrogen and progesterone needs specific nutrients. What are the dietary recommendations to experience a more peaceful menstrual cycle? Overview of the main information to know.
A balanced diet to support hormones
Numerous research studies in nutrition and micronutrition have been carried out to identify the key nutrients meeting the body's needs during each phase of the menstrual cycle. Although the evidence for these claims is still limited and requires further research, a few broad recommendations stand out.
A balanced diet is recommended to support the production of female hormones. To balance your hormonal health, it is advisable to consume all vitamines Bomega-3, magnesium, iron, fiber, and protein.
For example, it has been demonstrated in some publications that phytoestrogens (like isoflavone) mimic estrogen in the body and can rebalance drops in this hormone. These phytoestrogens are found, as their name suggests, in foods of plant origin such as soy, flaxseed, clover, alfalfa and lentils.
To know! In 2019, ANSES concluded that the recommended dose not to be exceeded, for an adult, should be 1 mg of isoflavones per kilo of weight per day.
Foods to favor depending on the cycle
In the first phase of the cyclethe follicular phase during which the uterine lining develops in preparation for pregnancy, it is recommended to consume vitamins E. This powerful antioxidant may play a role in thickening the uterine lining, but also in relieving the symptoms of menopause. So focus on nuts, seeds, avocados, oily fish and leafy green vegetables.
To know! The menstrual cycle (with an average duration of 28 days) and its different phases are controlled by hormones secreted in the brain and ovaries. There are 2 main phases: the so-called “estrogenic” or “follicular” phase, and the so-called “progesteronic” or “luteal” phase.
To promote l’ovulationtaking place in the middle of the menstrual cycle, on the fourteenth day, it is advisable to consume vitamin C and vitamin B6. They contribute to the production of progesterone and estrogen balance in the second half of the menstrual cycle. For vitamin Copt for citrus fruits, leafy green vegetables and all other fruits and vegetables. For the vitamin B6eat dairy products, eggs, fatty fish, organ meats, carrots, sweet potatoes and legumes.
After ovulation, at the beginning of the luteal phasewhen hormones are at their lowest, vitamines B (found in meat, fish, whole grains and eggs) can provide a boost of energy and help fight fatigue.
During menstruationfoods rich in fer such as lean meats, leafy green vegetables and legumes are important for restoring iron stores. To relieve menstrual pain, using omega-3 fatty acids (oily fish and flaxseed) is recommended.
Regarding the trace elementstwo are to be linked with menstrual cycles:
The selenium (liver and Brazil nuts) playing an important role in ovulation and fertility.
The zinc (seafood, meat, nuts and seeds) considered an excellent hormonal modulator. It helps regulate menstrual pain and premenstrual syndrome;
The benefits of the Mediterranean diet
A Spanish study highlighted a link between period characteristics and diet. She followed 311 Spanish students with an average age of 21 and closely observed their level of adherence to the Mediterranean diet, their alcohol consumption and their consumption of local products.
To know! The Mediterranean diet (or Cretan diet) is a traditional diet of Mediterranean countries which is characterized by a high consumption of fruits, vegetables, cereals, legumes. Moderate consumption of white meat, fish and alcohol and low consumption of sugars and red and processed meats. It is also characterized by low consumption of saturated fats and the use of olive oil as the main source of fats
The results? More than half of the participants followed the Mediterranean diet moderately while 30% adhered strongly to it. Adhering moderately to the diet led to a longer menstrual cycle (33 days compared to 30 days for those who adopted a strong adherence to the Cretan diet).
The study also reports that more alcohol consumption is increased, the greater the length of the cycle.
Also, eating less than two fruits per day and succumbing to food cravings more than once a week increased the likelihood of suffering from menstrual pain.
Without forgetting that consuming daily olive oil reduces the flow of bleeding.
Regarding pain related to the menstrual cycle, no differences were found between women with different levels of adherence to the Cretan diet.
Sources
– Relationship between Diet, Menstrual Pain and other Menstrual Characteristics among Spanish Students. pmc.ncbi.nlm.nih.gov. Consulté le 10 décembre 2024.
– What should you eat during your period? www.bbc.com. Accessed December 10, 2024.
