Heightened emotions, anxiety and irritability might have you reaching for that delicious piece of cheesy ciabatta during your luteal phase as your body prepares for your period. Never mind the guilt and self-loathing after you’ve indulged. But instead of beating yourself up, why not work with your body and choose healthier foods that support energy levels? This is how.
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There’s been a lot of talk lately around what women need during the phases of menstrual cycles. The luteal phase begins after ovulation and lasts until a period starts. In this phase, many women feel lower energy, stronger cravings, bloating, and disrupted sleep. All of this is because oestrogen is falling and progesterone is rising. Making intentional food choices makes sense as they can help support hormone balance, stabilise blood sugar and ease PMS symptoms.
Add complex carbohydrates
It’s no coincidence that we usually crave breads and cakes during this phase. Cravings increase during the luteal phase, particularly for refined foods and sugar. You may feel defeated for giving in, but what if you just chose complex carbs that support serotonin production? It’ll also provide steady energy. Think oats, quinoa, brown rice, legumes and wholegrain bread. These will prevent blood sugar crashes, which adds to irritability and fatigue.
Add magnesium- and B-vitamin-rich foods
Go for leafy greens, nuts, seeds, bananas, avocados wholegrain and dark chocolate. These are great sources of magnesium, which help with bloating, cramps and headaches, while B vitamins support mood and energy.
Eat protein at every meal
Protein will help control cravings and keeps you fuller for longer. Greek-style yoghurt, lentils, chickpeas, eggs, fish, chicken, tofu and lean meat all work well. Protein is also good for hormone production and muscle repair, which is vital as metabolism increases during this phase.
Include healthy fats
Avos, nuts, olive oil and oily fish can help you feel more satisfied and fight inflammation, as healthy fats help to slow digestion and support hormone production.
Be mindful of caffeine and sugar
Caffeine and sugary snacks can increase anxiety and sleep disruption, and you’ll feel your energy dip. Swap coffees for herbal teas and opt for snacks that combine carbs, fat and protein.
The bottom line
Eating well doesn’t have to be about restriction during this phase. It’s about nourishing your body. So listen to it and choose grounding, supportive foods, all of which will make this often-challenging phase feel just a bit more manageable.
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