Nutrition for the 4 Phases of the Menstrual cycle

Summary

This video offers expert advice on how vitamins and minerals support each phase of the menstrual cycle. Omega Zumpano, an exercise scientist and menstrual cycle educator, highlights key nutrients needed during the bleed, follicular, ovulatory, and luteal phases to optimize energy, mood, and hormone balance. The video covers foods rich in iron, vitamin C, omega-3s, antioxidants, and more, while offering practical suggestions for reducing PMS symptoms, managing stress, and supporting overall menstrual health. Omega also shares a resource to guide viewers in aligning their nutrition with their cycle for better hormonal balance.

Takeaways

• 😀 Iron is essential during the bleed phase to replenish lost levels and maintain energy. Sources include red meat, eggs, spinach, and lentils.
• 😀 Vitamin C helps with iron absorption and should be consumed fresh and raw. Top sources include sweet bell peppers, strawberries, kale, and citrus fruits.
• 😀 Omega-3 fatty acids can reduce period pain and inflammation. Sources include flax seeds, pumpkin seeds, and salmon.
• 😀 The follicular phase benefits from nutrients that support estrogen and testosterone production. Vitamin A (e.g., beef liver, carrots) and Vitamin E (e.g., almonds, sunflower seeds) are key.
• 😀 Sodium in amounts under 1500mg supports follicle-stimulating hormone (FSH) in the follicular phase, aiding follicle growth and hormone regulation.
• 😀 Phytoestrogens found in foods like soy, tempeh, and chickpeas help support a healthy rise in estrogen during the follicular phase.
• 😀 In the ovulatory phase, a lower metabolism may decrease appetite, but light, balanced meals with fiber and whole grains are important for blood sugar balance.
• 😀 Zinc supports skin health and testosterone during the ovulatory phase. Foods rich in zinc include oysters, pumpkin seeds, and almonds.
• 😀 Magnesium and Vitamin C are crucial for stress management and should be included in your diet, with sources like almonds, kelp, and citrus fruits.
• 😀 In the luteal phase, PMS symptoms like mood changes and water retention can be managed with Vitamin D (salmon, mackerel), Vitamin B6 (sunflower seeds, lentils), and high-potassium foods (avocados, bananas).

Q & A

What is the focus of the video?

The video focuses on how vitamins and minerals support each phase of the menstrual cycle, offering nutrition tips for women to nourish themselves during each phase.

Why is iron important during the bleed phase?

Iron is crucial during the bleed phase because women lose about 1.5 milligrams of iron during menstruation, and replenishing it is necessary to maintain energy levels and prevent fatigue.

What are some good sources of iron during the bleed phase?

Good sources of iron during the bleed phase include red meat, bone broth, eggs, spinach, black beans, and lentils.

How does vitamin C support iron absorption?

Vitamin C helps the body absorb iron more effectively, and it is especially important to consume it fresh and raw since it is destroyed by heat and air.

What are some excellent sources of vitamin C for the bleed phase?

Sources of vitamin C include sweet bell peppers, strawberries, kale, parsley, collards, broccoli, Brussels sprouts, and citrus fruits.

How can omega-3s benefit women during the menstrual cycle?

Omega-3s help reduce period pain and inflammation in the body, making them particularly beneficial for women who experience cramps, headaches, or digestive issues during their cycle.

What are some food sources of omega-3s?

Food sources of omega-3s include flaxseeds, pumpkin seeds, salmon, and free-range eggs.

What is the role of vitamin A and vitamin E during the follicular phase?

Vitamin A (retinol) and vitamin E help support follicle growth and the rising levels of estrogen and testosterone, both essential hormones for a healthy follicular phase.

What foods are high in vitamin A and vitamin E?

Foods high in vitamin A include grass-fed beef liver, chili peppers, carrots, and dried apricots. Vitamin E can be found in wheat germ oil, sunflower seeds, almonds, and spinach.

Why is magnesium important during the ovulatory phase?

Magnesium supports the body during the ovulatory phase, as it helps with stress reduction and managing mood changes. It also helps to replenish nutrients that may be depleted during periods of stress.

What are some magnesium-rich foods?

Foods rich in magnesium include kelp, almonds, cashews, molasses, and buckwheat.

What can help manage PMS symptoms during the luteal phase?

Managing PMS symptoms during the luteal phase can involve boosting intake of vitamin D, vitamin B6, magnesium, and potassium, along with balancing protein intake.

What are some food sources of vitamin D for mood support?

Vitamin D can be found in foods such as salmon, mackerel, and cod liver oil, which support mood regulation and may help reduce symptoms of anxiety and depression during the luteal phase.

How does potassium help during the luteal phase?

Potassium helps reduce water retention, a common issue during the luteal phase, by increasing overall potassium levels and aiding in the excretion of excess sodium.

What are some high-potassium foods to eat in the luteal phase?

High-potassium foods include asparagus, avocado, raw carrots, lima beans, potatoes, tomatoes, and bananas.

What is the cyclical recipe book mentioned in the video?

The cyclical recipe book is a resource designed to guide women on what to eat during each phase of their menstrual cycle, with research-based suggestions to support hormonal balance.

What is the purpose of the video?

The purpose of the video is to educate women about how to nourish their bodies with the right vitamins and minerals during each phase of their menstrual cycle, to improve energy, manage PMS, and support overall health.