How Nutrition is Crucial for a Healthy and Strong Menstrual Cycle

The foundation for balanced hormones is getting enough nutrition. By supporting your body with the right nutrients, you can actually reduce menstrual-related issues and enhance your well-being, energy, and presence. However, if you eat too little, consume nutrient-poor food, or if your body can't absorb the nutrients from what you eat, it can't produce the hormones you need to function optimally.

What should I eat for my menstrual cycle?

When it comes to exactly what to eat, there isn't a 'one-size-fits-all' approach, just as there isn't one job that suits everyone. What makes you feel good is influenced by several factors, including genetics, background, health status, and your current life situation and lifestyle.

However, there are certain things we all need to consume to function as we are meant to. The foundation of an optimal menstrual cycle is getting enough nutrition. To achieve this, you need to eat a varied diet containing the body's building blocks—fat, protein, and carbohydrates—as well as the vitamins and minerals you need. In addition, you need a healthy gut to help you absorb the nutrients from your food.

Now, let's give you some tips on what to consider when it comes to nutrition and your menstrual cycle, and how you can give yourself the best conditions to feel as good as possible, no matter the day of the month. Let's dive in!

Fat

High-quality fat is one of the most important keys to a functioning menstrual cycle. You need fat to produce and balance your sex hormones. By eating fat, you also help to stabilise your blood sugar, which in turn affects other hormones. All your sex hormones are built on something called saturated fat, i.e., cholesterol. Cholesterol is needed to produce the sex hormones that control your menstrual cycle: oestrogen, progesterone, and testosterone. The liver can produce cholesterol on its own, but the only way to get cholesterol through your diet is from animal products.

You also need fat to absorb certain vitamins and minerals that are important for your menstrual cycle and health, such as vitamin D, vitamin A and vitamin E.

Why are high-quality fats good?

• A building block for producing and balancing hormones.

• An important component of bile for breaking down excess hormones and supporting liver function.

• Helps to stabilise blood sugar.

• Supports a healthy inflammatory response.

• Supports cognitive function.

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Protein

You need to get enough protein to create sufficient hormones, both your sex hormones and neurotransmitters like serotonin and dopamine, which create feelings of happiness and well-being. Protein is made up of amino acids. Some amino acids can be produced by the body itself, while others are supplied through the food you eat. Protein is involved in building everything in your body.

Why is protein good?

• A building block for producing and balancing hormones.

• Is involved in building all the cells in the body.

• Affects serotonin and dopamine, which influence mood.

For beans and lentils to be complete protein sources, they need to be combined with other foods. If you have IBS, nutrient deficiencies, or digestive issues, legumes can hinder the absorption of nutrients and may not be a quality protein source for you.

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Carbohydrates

Carbohydrates are energy for your cells and are important for the gut, as they act as food for your good gut bacteria. When you consume high-quality carbohydrates, you help keep your blood sugar levels stable, which is a prerequisite for balanced hormones. Women may need a certain amount of quality carbohydrates for the body to feel secure enough to ovulate. Ovulation is the key to balanced hormones and thus a functioning menstrual cycle. To feel full, satisfied, and to keep your blood sugar stable, we love combining carbohydrates with fat and protein.

Why are quality carbohydrates good?

• A sufficient amount signals to the body that it is secure enough for ovulation.

• Contains fibre, which helps the body maintain stable blood sugar levels.

• Contributes to energy.

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So, what should I consider when it comes to nutrition and the menstrual cycle?

The best way to get the nutrition you need is through real food. Aim to choose natural, high-quality food to ensure it is nutrient-dense and free from toxins. In some cases, however, food supplements may be necessary. Foods today do not always contain the nutrients we need. This can be due to depleted agricultural soils affected by pesticides, or because some raw materials are processed in a way that can negatively affect their nutritional content. If you are exposed to prolonged and high stress, use hormonal contraceptives, take certain medications, or consume a lot of alcohol, your need for certain nutrients may also increase.

• Eat enough food. If you eat too little, your body will not prioritise fertility over survival. Remember that the menstrual cycle is an indicator of your overall health.

• Eat real food. The foundation for balanced hormones is always real food, with a focus on getting a variety of high-quality fats, protein, and carbohydrates.

• Support your diet with food supplements if you have deficiencies.

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