Cycle knowledge · 9 min read
Cycle food: how nutrition influences your period
When your hormones are in balance, you experience your cycle as carefree and regular. With ovulation, the pituitary gland releases more oestrogen (the most important female sex hormone), whereas during menstruation more progesterone is produced. But it is not only physically that a lot changes during this time – emotionally, too, we often go through a rollercoaster of feelings, thoughts and moods. What role nutrition plays here and which cycle food you should pay attention to – we will tell you now.
Nutrition & your cycle
Cravings? How your cycle influences your appetite
You have surely noticed that – depending on which phase of your cycle you are in – you are sometimes more and sometimes less hungry, and above all have different food preferences. What is your body asking for? What are you craving? During their period, most people quite intuitively reach for chocolate. Our body knows exactly what it needs to supply us with strength and energy. The cocoa in chocolate is a true hero: it is bursting with nutrients such as magnesium (antispasmodic) and iron (blood-building).
It also supplies our nervous system with amino acids that contribute to the release of the happiness hormone serotonin. But beware – not all chocolate is created equal. It really is about the cocoa, so the rawer and darker – and therefore more bitter – the chocolate, the better. Refined sugar has exactly the opposite effect and inhibits the absorption of nutrients.
The menstrual cycle
One day you could move mountains, and just a few days later you would rather curl up in bed. Treating your own cycle and body mindfully is important for your wellbeing. So we took a closer look at which nutrients the body needs, in which amounts, in which phase of the cycle. The cycle is much more than the monthly period. The entire cycle lasts 25 to 35 days on average. It is different for every menstruating person, but for everyone it consists of three phases. You can find out how to calculate your cycle, for example, here.
The right cycle food
Cycle food: how nutrition influences your cycle
The right nutrition contributes to a pain-free cycle. But as mentioned at the start, it is not only a physical effort but also a mental one. That is why body and mind should be in harmony. If you are out of balance here, cycle complaints – also known as premenstrual syndrome (PMS for short) – such as very heavy/light bleeding, cramps, nausea, (breast) pain, cravings and mood swings are the result.
Phase 1 / days 1-12: After menstruation until ovulation
From the end of your period until the next ovulation, your body is full of energy. You will notice it yourself: you are more resilient, your skin is clear and you feel content with yourself. After menstruation until ovulation, your body needs above all more folic acid, zinc, selenium, enzymes, vitamins A & C and protein. You will find all of this primarily in pulses, but also in certain fruits such as strawberries, apricots and oranges, in carrots, or in algae, poppy seeds and pumpkin seeds.
During this time, your body is preparing for a possible pregnancy. Oestrogen levels rise and the uterine lining builds up. Probiotic foods – things like yoghurt, kefir or cheese, or the vegan alternatives such as pickled vegetables, sauerkraut or soya-based products like tempeh, kimchi or miso – help your body process the hormones better.
Phase 2 / days 12-14: After ovulation until the last day of menstruation
The follicle bursts and releases the egg into the fallopian tube. The body transports the egg along it towards the uterus. If no fertilisation takes place in the fallopian tube, the egg dies within 24 hours. If no fertilised egg implants, the corpus luteum begins to break down. Progesterone levels now drop, the uterine lining is shed and menstrual bleeding begins. Be warned – this is when you have the strongest cravings for unhealthy things. Mood swings, food cravings and cramps are not uncommon. Now the body craves above all iron, potassium, calcium and magnesium. Avoid too much protein, meat products, sugar, white flour and alcohol during this time. Bitter leaf salads, fennel, black salsify, sweet potatoes, pineapple, cranberries, red grapes, sunflower seeds and sesame create a good balance. Aniseed, fennel, cardamom, chilli and ginger support your digestion.
Phase 3 / days 14-30: Second half of the cycle (shortly before the next period)
This is the “critical phase”, because shortly before the next menstrual bleed the typical complaints occur most frequently – breast tenderness, bloating, listlessness, fatigue, irritability. If this applies to you, we can reassure you: 3 out of 4 women are affected. The right nutrition can support you here. During this time, pay particular attention to getting enough calcium and eating a diet rich in vitamin B and omega-3. Avoid acid-forming foods, largely give up alcohol, coffee, cola and energy drinks, and take care not to consume too much salt. A great deal of it is hidden in ready meals and savoury snacks in particular. If you are prone to blemished skin, make sure you get enough vitamin A.
Nutrition tips during your period
Which foods should I eat during my period and which should I avoid?
A balanced diet is of course important in general, but certain nutrients can positively influence your hormone balance during the phases of your cycle and support your body. While you should consume plenty of protein from the end of your period until the next ovulation, take care not to consume too much of it in the time that follows. Ideally, avoid animal protein completely during that phase.
Cycle food: what to eat to normalise your cycle?
Give your body what it needs. Certain nutrients can have a supportive effect in the different phases of your cycle. Whether sweet or savoury dishes – you decide what you fancy. The cycle food table gives you an overview of the nutrients that matter. These nutrients support you through the phases of your cycle
| End of menstruation until ovulation | |
|---|---|
| Folic acid | Green vegetables such as kale, peas, Brussels sprouts, broccoli, spinach, salads & pulses, nuts, oranges, sour cherries, sprouts, wheat germ, wholegrain products, potatoes, tomatoes, beetroot, eggs |
| Vitamin C | Peppers, blackcurrants, citrus fruits, parsley & garden cress, kale, spinach, cabbage, broccoli, fennel |
| Vitamin A | Yellow & green vegetables such as carrots, pumpkins, kale, lamb's lettuce, spinach, apricots |
| Zinc | Meat & fish, dairy products, wholegrain cereals, pulses, nuts. |
| After ovulation until the end of menstruation | |
| Iron | Oats, wheat bran, pumpkin seeds, sesame, pulses, linseed, lentils, quinoa, pistachios, parsley |
| Potassium | Bananas, apricots, carrots, avocado, tomatoes, kohlrabi, potatoes, Brussels sprouts, peppers, mushrooms, dried fruit, nuts, dark chocolate, tomato purée |
| Calcium | Cow's milk, yoghurt, cheese, green vegetables such as spinach, broccoli, kale, rocket, fennel, leek |
| Omega-3 fatty acids | Linseed & linseed oil, walnuts & walnut oil, herring, salmon, tuna, soya beans, olives & olive oil |
What helps with period pain?
What can you do about pain during your period?
Cramps and pain in the lower abdomen mostly occur when the uterine lining detaches from the uterine wall. The muscles of the uterus then contract and relax again in an irregular rhythm.
Depending on how well your body is supplied with nutrients during this time, it can cope better or worse with the situation. Instead of reaching straight for painkillers, you can also try to counter the complaints through the right nutrition or by using certain chemical-free period products. Exercise, warmth and giving up smoking also have a pain-relieving effect. You can find more tips in our article “What helps with period pain?”
Keep a cycle diary
If complaints during your period are the rule for you, we recommend keeping a cycle diary. Record how you feel as well as your complaints and symptoms. Comparing this with your diet makes it much easier to identify what might be causing the problems, or what your body is lacking, and to actively work on it. Avoid unhealthy habits
Lots of stress and alcohol are just as harmful as too little exercise or sleep. So do not ignore your personal needs, and ask yourself what your body is trying to tell you. Is it lacking something? And if so, what could it be? Knowing which phase of your cycle you are currently in helps you make better sense of your feelings and cravings.
Empfohlene Produkte
Our latest innovation is a true game-changer in period underwear! Our brand-new, self-adhesive material allows for the combination of period panties with interchangeable inserts – a real change in the world of sustainable period hygiene has come! A revolutionary material In close collaboration with our product designers and textile experts, SELENACARE has developed a new technology that redefines flexibility during menstruation – a self-adhesive material! This material is sewn into the crotch of the SELENACARE Easy Comfort Basic Panties, as well as onto the accompanying absorbent inserts. This material makes changing the inserts easier and without slipping! So, the inserts can be changed easily without having to undress. The self-adhesive material allows the inserts to be inserted into the matching SELENACARE Easy Comfort Basic Panties and can be easily replaced when needed, like traditional pads. Unlike traditional pads, our inserts can be reused as they are washable! Say "Goodbye" to the uncomfortable moments of changing and "Hello" to a feeling of absolute flexibility during your period! The SELENACARE Easy Comfort Period Set The SELENACARE Easy Comfort Period Set consists of two parts. The SELENACARE Easy Comfort Basic Panties are the core of our system and are equipped with the self-adhesive material in the crotch – a brilliant base for the SELENACARE Easy Comfort Inserts, the second part of the period set. Absorbent Easy Comfort Inserts with Wetbag The Easy Comfort Inserts are equipped with the specially developed self-adhesive material on one side and are ideally matched to the Basic Panties. This makes inserting them into the crotch area of the panties incredibly easy. Thanks to this self-adhesive property, the insert stays securely in place and does not slip, without relying on uncomfortable or annoying attachment methods. With various levels of absorbency, they are ready to accompany you in every phase of your period – from light to heavy, we've got you covered. Once the Easy Comfort Inserts are fully saturated, they can be easily removed from the Basic Panties and replaced with a new insert. No need to take off the panties, as with traditional period underwear. Simply transport them in the Wetbag, wash, and reuse.
Feel completely protected and free with SELENACARE Free-Cut period underwear. Invisible under your clothes, it offers you comfort, discretion and maximum absorbency during your period. This underwear in sizes XS-M as well as L-XXL was specially developed for medium days and meets the highest demands. Invisible perfection for you Thanks to the innovative Free-Cut design and the thin material, SELENACARE Free-Cut period underwear does not leave any unsightly marks under tight-fitting garments. You can move freely and feel completely comfortable without worrying about visible marks. With this underwear you stay confident and secure in any situation. Maximum comfort and flexibility for you SELENACARE's Free-Cut period underwear offers you not only protection but also exceptional comfort. The super-stretch microfibre material fits your body perfectly and offers maximum flexibility. Whether you're working, exercising or just relaxing, this underwear ensures an optimal fit and freedom of movement for you. Reliable protection for medium days The period underwear has been specially designed for medium days to provide you with a high level of protection. The absorbent layers inside the underwear safely retain fluid and prevent unwanted leakage. You can trust its reliability every day of your period. It's your perfect companion during menstruation. Experience the comfort, discretion and protection you deserve. Be confident and enjoy your freedom no matter what the day brings.
The Period Panty Hipster convinces with its modern cut and super-comfortable fit. As with all our models, the integrated suction surface is discreetly and invisibly incorporated into the period panty. The menstrual underwear absorbs up to 25 ml of fluid. With its low-slung leg and medium waist, it hugs your body perfectly and gives a feeling of security. Light, medium or heavy days The strength of your period can vary throughout your cycle. The Hipster period underwear is ideal for the light and medium days of your period. It provides a dry feeling and does not allow fluid to leak out. On your heavier days, we recommend using the underwear in combination with a menstrual cup or tampon. If you have periods or spotting, you can use either a period slip or a washable pad, depending on the intensity of the bleeding. No restrictions, always well protected There are really no limits to the use of period underwear. You can use them in your free time, at work or on holiday. In addition to period blood, it also absorbs sweat and other fluids and reliably seals them in. Because the material is absorbent, it also gives you a very safe feeling during sports. After use, you can wash the panties out with cold water, air dry them and reuse them. This makes them a convenient, sustainable and environmentally friendly alternative to tampons and disposable pads. Not only do you reduce waste, but you also save money because of their long life. Hygiene and freshness based on silver chloride (biocide active ingredient according to article 95 list) The absorbent layers of the SELENACARE products are equipped with the antimicrobial, biocidal protective finish SILVERPLUS® from RUDOLF GROUP. It prevents the proliferation of odour-causing bacteria. SILVERPLUS® is the leading silver ion technology and is certified according to the OEKO-TEX® Standard 100. OEKO-TEX guarantees that all components have been tested for harmful substances and that the product is harmless to health.
Sustainable period products can help
Cycle food is a good way to prevent or ease complaints. But choosing the right hygiene product also helps to make menstruation easier for you. In view of increasing environmental pollution and the plastic problem in our oceans, single-use items can no longer be justified with a clear conscience. Fortunately, there are now many sustainable alternatives, including: period underwear, menstrual cups, cloth pads & cloth panty liners.
If you would like to learn more about menstrual cups, we recommend our guides “Your first menstrual cup: everything beginners need to know” and “5 benefits of the menstrual cup”. You can find out more about period underwear in our guide “Period underwear for the first time: everything beginners need to know” or “8 benefits of period underwear”.
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