Gynaecological pain and disorders All about periods and its cycle May 24, 2022

How can you adapt your diet during the menstrual cycle?

By Elia Admin

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 recommend wearing our menstrual briefs made from organic cotton.

Jeremy (aka Menthe Banane) is a dietician and psycho-nutritionist. 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.

Diet during the menstrual cycle: which diet to adopt?

Jeremy explains that, throughout the cycle, you need to adapt your diet to make the most of your cycle, especially 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, which has an impact on our mood, desires and cravings.

Jeremy explains that diet is central. Cravings, for example, are the result of a serotonin deficiency (most of the time). Serotonin is the "feel-good" hormone that helps you return 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.

For the end of the day: fruit, chocolate and oilseeds. Ideally, this should be taken around 4 p.m., before the cravings that set in 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 periods ?

How to manage chronic inflammation inendometriosis ? Does diet have a role to play?

There is currently no cure for endometriosis, an inflammatory disease that affects 1 in 10 women. However, even if there is no definitive treatment, endometriosis can be alleviated 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 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: give preference to foods rich in Omega 3 and reduce Omega 6. There are two types of Omega 3: vegetable and animal. In fact, it's important to vary your Omega 3s so that they come from both sources if possible.

Omega 3 in vegetable sources: They are found in vegetable oils such as linseed oil and camelina oil. Ideally, they should be incorporated into the daily diet at a rate of one teaspoon per day for linseed oil and 3 tablespoons for rapeseed oil. These oils should not be heated: there is a risk of oxidizing them.

Omega 3 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 menu periods

What is the ideal diet for endometriosis?

The ideal plate is made up of half vegetables, in different colors, for multiple antioxidants. Antioxidants are also anti-inflammatory. Choose organic vegetables and fruit to avoid pesticides as much as possible.

Cereals must be wholegrain to avoid the blood sugar spike, which will also be inflammatory.

Finally, avoid dairy products.