Nutrition and Physical Activity Recommendations Across the Menstrual Cycle
Nutrition
**These are guidelines only, each woman will experience variations of the cycle illustrated.
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2
1
Menstruation
Day 1-7
Nutrition Recommendations for Menstrual Phase: Day 1-7
During the menstrual phase, there is loss of blood and you can experience symptoms such as bloating and cramps.
Iron rich foods are recommended due to the loss of iron through our blood.
• Iron rich foods include animal based foods (haem iron) liver, red meat, and
plant based foods (non-haem iron) dark green leafy veg, beans, peas,
lentils and nuts.
• Only about 5-15% of non-haem iron is absorbed into the body, vitamin C
intake helps with the absorption of non-haem iron into the body. Vitamin C
rich foods include berries, fruit juices, and vegetables.
• Non-haem iron can be found to be sensitive to caffeine so avoiding
drinking/eating coffee tea and cocoa is advised.
Cramps and migraines are the most common symptoms experienced during the menstrual phase. Magnesium can reduce menstrual migraines and omega 3 can relieve cramping by reducing inflammation. Magnesium rich foods include pumpkin seeds, spinach, nuts, and wheat-based foods. Omega 3 contains
anti- inflammatory properties to limit pain.
• Omega 3 sources include salmon, flaxseed, avocados, and trout/mackerel.
Nutrition Recommendations for Follicular Phase and Ovulation: Day 7-14
Rising oestrogen increases energy levels and mood is stable during this phase. Choose an overall healthy diet including foods that provide sustained energy:
• Lean proteins e.g. egg, tofu and chicken.
• Complex carbohydrates eg. Whole wheat brown rice and quinoa.
• Healthy fats like avocados and flaxseeds.
• Limit salt and sugar intake.
To support general health, include a wide variety of fruit and vegetables in the diet which contribute fibre and micronutrients.
For gut health include fermented foods such as yoghurt, kefir, kimchi and sauerkraut.
Drink 2L of water per day.
Follicular Phase
Day 7-14
Nutrition Recommendations for Luteal Phase: Day 15-28
Luteal Phase
Day 15-28
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3
2
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Exercise
Physical Activity Recommendations for Ovulation Phase:
Day 14-15
Peak energy due to rise in testosterone levels at ovulation.
Focus on strength and high intensity workouts, e.g. bootcamp,
kickboxing and spinning.
Ovulation Phase
Day 14-15
Physical Activity Recommendations for Follicular Phase:
Day 7-14
Rising oestrogen increases energy levels so it is good to increase the intensity of exercise.
• High Intensity strength training
Forms of exercise that raise heart rate levels include, running, swimming and group fitness classes.
Follicular Phase
Day 7-14
Physical Activity Recommendations for Menstrual Phase:
Day 1-7
Low Moderate Intensity exercise can help to reduce symptoms such as cramps bloating and headaches.
• Walking
• Light cardio/aerobic exercise
• Light strength training
• Gentle stretching and balancing
• Pilates
Menstruation
Day 1-7
Physical Activity Recommendations for Luteal Phase: Day 16-28
Hormone levels decline if not pregnant and PMS symptoms can occur. Sleep can be disrupted and therefore lowering exercise intensity is recommended to reduce stress on the body.
• Active recovery such as walking and yoga.
• Medium to light intensity cardio and strength exercise.
Luteal Phase
Day 15-28
In the first half of the luteal phase, both progesterone and oestrogen levels are high and there is an increase in your metabolic rate which can cause your body to burn more calories (up to 300 more calories than usual, depending on
your lifestyle).
During the second half of the luteal phase, hormone levels are dropping and premenstrual symptoms can occur. These symptoms can include low mood, mood swings, tender breasts, bloating, tiredness, and headaches.
• Complex carbohydrates and high in fibre foods are recommended such as
potatoes, sweet potatoes, and cruciferous vegetables.
• Try to minimise intake of high sugar carbs e.g. cakes, chocolate and
ice cream, which can cause energy crashes.
• Increasing foods rich in Calcium and Vitamin D can benefit to reduce these
symptoms. Vitamin D rich foods include oily fish, egg yolks, red meat and
mushrooms grown in sunlight. Calcium sources include dairy products such
as milk, cheese and yoghurt, green leafy veg, fortified bread and tinned fish.
• Magnesium during this time can also reduce fluid retention and
PMS bloating.
• Staying hydrated throughout this phase is important to prevent
fluid retention.