What are the links between diet and the menstrual cycle?
The menstrual cycle has an impact on many aspects of our lives. Diet is one of them. Eating well helps you have a regular cycle, and a regular cycle helps you eat well. It's a virtuous circle. But what does "eating well" mean? What foods help us to cope better with our menstrual cycle? We tell you all about it, in this article!
First tip: to respect your vulva, especially if you suffer from endometriosis, we advise you to wear our menstrual briefs made from organic cotton.
Jeremy (aka Menthe Banane) is a psycho-nutritionist dietician. He specializes in eating disorders, and shares advice on how to achieve a balance between physical and mental health, and what to eat when suffering from endometriosis, excessive PMS or PCOS.
Nutrition during the menstrual cycle: what diet should you adopt?
Jeremy explains that diet must be adapted throughout the cycle to help you cope better with your cycle, particularly in the event of PMS or pain.
As you probably know, the menstrual cycle is made up of four phases: menstruation, the follicular or pre-ovulatory phase, the ovulatory period and finally the luteal or post-ovulatory phase.
During these periods, hormones vary and fluctuate, impacting on our mood, desires and desires.
Jeremy explains that diet is a key factor. Cravings, for example, are the result of a serotonin deficiency (most of the time). Serotonin is the hormone of well-being, of returning to a calm state. During the luteal phase, when PMS occurs in particular, there is a drop in estrogen, which is responsible for serotonin synthesis. This explains the drop in serotonin and, consequently, the drop in mood.
To remedy this lack of serotonin, we can take action by providing tryptophan: the protein precursor of serotonin. For this, we recommend proteins and fats such as eggs or hummus for breakfast.
At the end of the day: fruit, chocolate and oilseeds. Ideally, this should be taken around 4 p.m., before the cravings that occur at the end of the day.
During this period, you need to keep your meals fresh and listen to yourself. Be careful not to confuse weight change with weight gain. During the luteal phase, progesterone levels fall, but progesterone allows water to be released. So, with the drop in progesterone, it's normal to experience water retention, which can be confused with slight weight gain: nothing abnormal, it'll pass in the end.
On the same subject: Why do I have digestive problems during my period?
How to manage chronic inflammation in the context ofendometriosis ? Does diet play a role?
At present, there is no cure for endometriosis, an inflammatory disease that affects 1 in 10 women. But even if there is no definitive cure, endometriosis can nevertheless be relieved by a number of factors, including diet. An anti-inflammatory diet can modulate the hormonal terrain and thus stabilize the lesions and symptoms of this pathology.
Nutrition to relieve endometriosis :
In the case of endometriosis, it is strongly recommended to review your diet. Certain foods should be avoided, while others should be encouraged. Indeed, it has been proven that some foods have a pro-inflammatory effect, while others, on the contrary, have anti-inflammatory properties.
Certain chemical additives found in highly processed foods and dishes will also promote chronic inflammation. Sugar-rich foods raise blood sugar levels, triggering insulin secretion and putting pressure on the pancreas. The result: increased inflammation. Foods with a low glycemic index should be favored to help regulate blood sugar levels.
Another tip: opt for foods rich in omega-3s and reduce omega-6s. There are two types of omega 3: vegetable and animal. In fact, it's important to vary omega-3s so that they come from both sources if possible.
Omega 3s from plant sources: These are found in vegetable oils such as linseed oil or camelina oil. Ideally, they should be incorporated into the daily diet at the rate of one teaspoon per day for flaxseed oil and 3 tablespoons for rapeseed oil. These oils should not be heated: there is a risk of oxidizing them.
Omega-3s from animal sources: found in fatty fish and small fish (salmon, mackerel, sardines, herring, etc.). Ideally, you should eat them 3 to 4 times a week.
On the same subject : Special menstruation menu
What's the ideal diet for endometriosis?
The ideal plate is made up of half vegetables, in different colors to provide multiple antioxidants. Antioxidants are also anti-inflammatory. The vegetables and fruit chosen should be organic, to avoid pesticides as much as possible.
Cereals should be wholegrain, to avoid the blood sugar spike that is also inflammatory.
Finally, avoid dairy products.
Foods to fight inflammation:
We recommend foods such as :
- turmeric
- green tea
- ginger
- pineapple
- cherries
- citrus fruit
- celery
- cabbage, spinach
- broccoli
- beet
- berries
- garlic
- parsley
- mint
- walnuts
- oily fish
- olive oil
- coconut oil
- dark chocolate
- chia seeds
To find out more, take a look at our video on the subject.
