Questions and answers about Menstrual Cycle and Nutrition.

A healthy, balanced diet improves the uncomfortable symptoms some women experience during their menstrual cycle. The different phases of the menstrual cycle also influence food choices. I've selected 10 questions that can help you make healthier choices and avoid the pitfalls of female hormones.

1 - Does the menstrual cycle influence our nutritional needs?

Some studies have associated the progesterone phase, the luteal phase, with higher calorie intake, especially in women with premenstrual syndrome and overweight.

2 - What hormonal variations most impact diet?

Estrogen, in the follicular phase (the first phase of the cycle), suppresses appetite. In contrast, progesterone, in the luteal phase (the second phase of the cycle), has a stimulating effect, in most studies. However, psychological, individual, and social factors can also influence these nutritional choices.

3 - Is there an ideal way to adapt our diet to each phase of the cycle?

There is no ideal way, but dietary interventions can reduce inflammation and PMS symptoms, such as fruits, vegetables, and legumes that contain high levels of phytochemicals. Some studies show that supplementation with vitamin D, zinc, calcium, magnesium, vitamin C, and curcumin improves menstrual symptoms.

4 - During menstruation, is there a loss of iron and other nutrients? What should we prioritize in our diet during this period?

During this period, there is blood loss. Women who lose a lot of blood, vegans, vegetarians, and those who have undergone gastrointestinal surgery, such as bariatric surgery, are more prone to iron deficiency.

Red meat is the most significant source of absorbable iron so that it would be the most beneficial food during this period, depending on the patient's diet. However, legumes such as beans, lentils, and chickpeas, dark green leafy vegetables such as kale and spinach, and seeds such as pumpkin and sunflower seeds are plant-based sources of iron, but with a lower absorption rate than red meat. In case of iron deficiency, it is essential to see a doctor for treatment.

5 - Are there foods that worsen menstrual cramps or discomfort? What should I avoid?

High-calorie and ultra-processed foods can increase inflammation and worsen symptoms. Preferring fresh foods and a healthy diet can help at any stage of the cycle.

6 - Follicular phase: This phase usually brings more energy. What foods help maintain this energy level?

This is a phase influenced by estrogen, which brings a greater sense of energy and disposition. This is much more important than diet. From the beginning of the luteal phase, controlled by progesterone, this feeling of energy decreases and can be improved with caffeinated foods, such as coffee, green tea, black tea, etc.

7 - Does ovulation impact hunger or metabolism? What happens in the body that can affect eating?

During this period, studies show a reduction in appetite and calorie needs. There is no impact on metabolism during this period.

According to some studies, cravings for sweets, fried snacks, desserts and pastries, sandwiches and hot dogs, sausages, chocolate, and brigadeiro (Brazilian chocolate fudge) were greater in the luteal phase than in the follicular phase.

8 - What should you avoid during PMS to avoid worsening bloating, headaches, or mood swings?

Avoid foods high in sodium, fat, and ultra-processed foods. Healthy eating, adequate hydration, and regular physical activity can help alleviate symptoms.

9 - Are there nutrients that reduce menstrual symptoms?

Studies have shown that vitamin D, vitamin C, and curcumin, as well as combinations of calcium, magnesium, and vitamin D, reduce uncomfortable menopausal symptoms. Zinc also reduces physical and psychological symptoms. Therefore, it's essential to check for deficiencies in vitamins C and D, zinc, magnesium, and calcium, and talk to a doctor about them.

Additionally, fruits, vegetables, and legumes that contain high levels of phytochemicals have anti-inflammatory effects, also reducing menstrual symptoms.

10 - Are there differences in preferences for higher-calorie foods at different phases of the cycle?

Women demonstrated greater explicit desire for high-fat foods during the mid-luteal phase compared to the late follicular phase. This manifested as an increase in fat intake at a single meal. Women with obesity and overweight tend to increase energy intake during the transition from the follicular to the luteal phase.