How And What To Eat To Feel Better In Each Phase Of The Cycle: A Diet That Respects Your Biology

Cyclical nutrition is a way of eating while respecting our biology as women and all our peculiarities. Women always talk about hormones, hormones here, there, hormones that affect our lives: hormones are the messengers that direct everything from how we sleep to our appetite or how much energy we have. These hormones change at different stages of women's lives, such as pregnancy or menopause.

But not only at these key moments, but every month during our fertile years, those same hormones are also transformed. Therefore, cyclical nutrition is basically the adaptation of how we eat in the different phases of the cycle, taking into account these hormonal changes.

Why Has It Become A Movement? 

More and more women are understanding that symptoms such as acne, hair loss or difficulty losing weight are related to hormonal imbalances. Therefore, taking care of our hormones can help improve many of these symptoms. In addition, there is also now more scientific evidence that proves that women and men are different at the biological level and, especially, at the hormonal level. What used to be nutritional recommendations (and of all kinds) for the general population, without taking this fact into account, are now becoming suggestions on how women can eat to take care of their hormones.

Hormonal Nutrition

That's why if you want to get rid of symptoms, improve your health and feel more balanced, the first step is to start with nutrition adapted to your needs as a woman.

Enough protein: Include protein such as meat, fish or eggs in all your meals, including breakfast. And let's not think that only those who are more athletic have to do it. 

Fibre: Include one or two pieces of raw and cooked fruits and vegetables daily in all your meals. Each fruit and vegetable provides us with different nutrients and minerals. And, by eating a variety, we make sure we keep them all in mind. 

Don't be afraid of fats: Include healthy fats such as olive oil, avocado, butter or nuts daily. Stop being afraid of them; they are key to our health. Prioritise complex carbohydrates: fruits, vegetables, potatoes or sweet potatoes.

Prebiotics and probiotics: Add foods such as sauerkraut or kefir to take care of your microbiota often. And also a recommendation for those who wake up in a hurry: it's important to have an early and savoury breakfast; don't skip breakfast and prioritise salty, protein-rich breakfasts such as scrambled eggs. 

A Daily Menu

A simple and realistic example of a daily menu adapted to hormonal health could be:

Breakfast

3-4 scrambled eggs

Half an avocado

Cottage cheese with red fruits

Food

Grilled chicken with cooked broccoli and carrots 

Dinner 

Grilled salmon with potatoes and cooked green beans

Cyclical Nutrition

And what, therefore, would cyclical nutrition look like? With all that I have told you, now is the time to adapt, include or decrease certain foods depending on the phase of the cycle you are in. 

Menstruation or winter

In this phase, prioritise cooked foods, soups, and easy-to-digest spoon dishes. In addition, it includes iron (for example, red meat and lentils) with vitamin C (kiwi or strawberries) to improve its absorption. You can also hydrate yourself more by including bone broth.

Pre-ovulatory or spring

It's time to include more raw fruit and vegetables and vary them to get all the vitamins and minerals. 

Ovulatory or summer

At this time, all hormones are elevated and will begin to be eliminated, so it's time to support natural elimination processes with extra fibre. 

Premenstrual or autumn.

In this phase, ensure that you eat enough proteins, fats and complex carbohydrates - such as peas, whole grains and vegetables. 

In addition, there may be more appetite, and this is completely normal. To feed according to your cycle, you must, without a doubt, understand what phase of the cycle you are in and thus be able to act accordingly to these needs.

If you want to go deeper and learn how to record your cycle, you can read Radiance, the essential guide to living according to your cycle, in which I developed a whole methodology so that we women finally understand how to live better with this hormonal dance that we have every month.

Read the original article in ELLE Spain.