Nutrient Needs & The Menstrual Cycle

Shark week, Aunt Flo, that time of the month, period. Known by many names, menstruation and your menstrual cycle is a huge part of life for females. Understanding how to care for your bodies across the menstrual cycle is an essential part of wellbeing. To help you along the way, this blog will talk about the connection between nutrition and menstruation and how you can use nutrition to support your well-being.

What is the MEnstrual Cycle all about

The menstrual cycle is the physical process associated with our period. Typically, it lasts around 21 to 35 days, and it is perfectly normal to have some variations. Want to learn more? See the links below or start the conversation with your GP.

Links: About the menstrual cycle | Phases of the menstrual cycle

How are our bodies affected?

During the menstrual cycle, our bodies experience changes due to shifting hormone levels, the shedding of tissue and bleeding during menstruation.  

You may have experienced period cramps, which occur from contracting muscles in the uterus while it releases its lining. The menstrual cycle can also bring about mood changes, trouble sleeping, headaches, food cravings, bloating, breast tenderness, and acne. These symptoms are commonly known as premenstrual symptoms (PMS) and usually happen in the 1-2 weeks before your period starts. 

How can NUTRITION help with pms?

When it comes to nutrition, the basis of everything is a healthy balanced diet. As you continue your journey through high school, it is an ideal time to establish healthy habits with food. A balanced diet includes food from all food groups, enjoying meals made colourful from vegetables, and eating to your own hunger cues.  

Eating enough food is as important as eating the right food, as eating too little can result in abnormal cycles such as light, irregular, or absent periods. For tips on eating a balanced diet, see our blogs about how to build the perfect plate and mindful eating.

There are some key nutrients that you can harness to help manage PMS symptoms:  

  • Iron

    Having a monthly bleed increases the risk of iron deficiency. Iron is a key nutrient for energy, helping carry oxygen throughout the body. Eating iron-rich foods can help to prevent fatigue and replenish losses. Sources include lean meat, tofu, beans, fortified cereals, and dark-leafy greens. Read more about iron on our blog about iron here. 

  • Magnesium

    Magnesium is important for many body processes and has been shown to aid with period bloating and cramps, among other symptoms. Foods that contain magnesium include nuts, seeds, wholegrains, spinach, and pumpkin.

  • Healthy Fats and Omega 3 

    Healthy fats such as Omega 3 have anti-inflammatory properties. Eating these foods may help reduce some mental and physical symptoms associated with the menstrual cycle, including period cramps. Healthy fats are found in plant foods including avocados, nuts, and seeds. Fish is an important source of omega 3, particularly salmon and tuna.

  • B vitamins

B vitamins are involved in many processes in the body, supporting the brain, the nervous system, and energy production. B6 (pyridoxine), B1 (thiamine) and B2 (riboflavin) have been observed to reduce menstrual symptoms. Food sources include oats, meat, and tuna for B6, wholegrains, nuts, seeds, and peas (for B1 and dairy), eggs, mushrooms, and wholegrains (for B2). 

  • Hydration

Staying hydrated is crucial for your well-being, especially during menstruation. Your hydration needs vary throughout your cycle, and drinking enough water can ease period pain. Remember to fill up your water bottle daily and set reminders if needed to ensure you stay hydrated! 

  • Cravings

During the luteal phase, our resting metabolic rate increases, meaning our bodies burn more calories at rest, leading to increased hunger. This is likely the reason for experiencing food cravings, particularly high energy foods like chocolate. While there is nothing wrong with enjoying sweet treats - complex carbs like whole grains, legumes, fruits, and veggies offer a steadier release of the food our bodies crave, supporting mood and energy levels. 

Summary

This blog has shown you some ways you can use nutrition to care for yourself throughout the menstrual cycle. Everybody is different, and our bodies undergo changes over time. Remember to approach your body with curiosity and kindness and celebrate your body for all the ways it supports and sustains you! 

Please note that this blog is intended to provide general advice only - for personalised support around nutrition or your menstrual cycle, contact your healthcare professional.  


REFERENCES

Menstrual cycle (Normal menstruation): Overview & phases. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/10132-menstrual-cycle

Menstrual cycle. Better Health Channel - Better Health Channel. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle#bhc-content

Tan, B., Philipp, M., Hill, S., Che Muhamed, A. M., & Mündel, T. (2020). Pain across the menstrual cycle: Considerations of hydration. Frontiers in Physiology, 11. https://doi.org/10.3389/fphys.2020.585667

Wallace, H. (2022). Nutrition. The female factor: Making women’s health count – and what it means for you.

What a normal period is like and 3 foods that can help. Healthy Food Guide - Delicious recipes and expert diet advice. https://www.healthyfood.com/advice/what-a-normal-period-is-like-and-3-foods-that-can-help/