Does nutrition affect menstrual cycles?
Sources:
Yes, nutrition significantly affects menstrual cycles and the symptoms experienced during different phases. Various experts highlight the importance of tailoring dietary choices to support hormonal balance and overall health throughout the menstrual cycle:
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Anti-inflammatory Diet: Dr. Hazel Wallace recommends an anti-inflammatory diet rich in colorful fruits, vegetables, high-fiber whole grains, legumes, and omega-3 foods to dampen inflammatory responses, particularly during menstruation, which can help reduce menstrual cramps and support overall well-being 1.
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Complex Carbohydrates and Iron: Berrion Berry underscores the need for complex carbohydrates, fiber, and iron during the menstrual phase to compensate for nutrient losses due to blood release 2. Similarly, Dr. Hazel Wallace emphasizes the importance of increasing iron intake from both animal and plant sources during menstruation to prevent iron deficiency anemia 3.
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Luteal Phase Nutrition: Dr. Stacy Sims notes that during the luteal phase (the week leading up to menstruation), women should increase their intake of protein and carbohydrates to support the body's tissue-building processes and manage higher cortisol levels 4. David Jockers adds that increasing calorie and carbohydrate intake during this phase can help manage cravings and hormonal shifts 5.
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Tracking and Personalization: Dr. Hazel Wallace and other experts advocate for menstrual cycle tracking to tailor nutrition and lifestyle choices based on individual patterns and symptoms. This personalized approach can optimize health and performance by aligning dietary habits with hormonal fluctuations 3 6.
These insights illustrate how adjusting nutrition according to menstrual cycle phases can significantly impact health, symptom management, and overall well-being.
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