Food choices to support your cycle.
As women, we go through hormonal changes constantly, our cravings and appetite change, from week to week, and sometimes day to day. At Inflow, we believe this is something that should be celebrated and acknowledged. No two people should ever be expected to fit into the same box and no two women should follow the same health plan, we’re all too wonderfully unique for that.
With all our programs we empower you to tune in to your cravings and your body to learn about what they really mean and how to work with them so that you're fuelling yourself for optimal health and thriving energy that you deserve queen!
We were born as ever-flowing, changing beings, our diet should support us in that too. If you find yourself beating yourself up over the sugar cravings you’re experiencing before your period or the fact your ravenous on certain days compared to others. It's time to stop the self-loathing, and finally, be able to understand exactly what our body is going through each day of our cycle and how to fuel our feminine power.
Week 1
In week one of the menstrual cycle, our period has just started and will continue for the next 4-7 days, depending on your cycle's average length. During this time our oestrogen levels are low, causing us to feel low and depressed. We may experience sugar cravings as well as bloating. During this time our body may need more iron, foods rich in iron include red meat, chicken, fish, legumes, nuts, and dark leafy greens. B6 can assist with mood changes and fatigue. Foods high in B6 include pork, chicken, peanuts, oats, and bananas.
Foods high in magnesium can also assist in nourishing period cramps and assist with sugar cravings. Foods high in magnesium include nuts, seeds, and dark chocolate.
Week 2
Week 2 is usually when we feel our best. Our period has finished, PMS is gone our oestrogen is rising and we are ready to take over the world! Avoid too much caffeine or alcohol during this period, as it may cause anxiety. Tune in and make the most of your natural energy by eating a range of whole foods getting a good balance of carbohydrates, fats, and protein. This is the perfect week to dive deep into the well-balanced meals found throughout the Inflow App. Try and test the recipes and find your favourite. You might even want to up your exercise routine during this week as well.
Week 3
In week 3 is the week of waves of emotion, ovulation starts, this is when our hormone progesterone starts to rise. This may cause fatigue at the start of the week but by the end of the week hormones start to level out and we’re back to feeling better. High fibre foods, lower carbohydrates, and increase good quality fats can help support the hormonal changes during ovulation and curb high sugar cravings. Eat a range of fibre rich vegetables such as dark leafy greens and sprouts. For a good source of fats, enjoy some avocados and delicious nut butter.
Week 4
Week 4 is where PMS begins. Our hormones oestrogen, testosterone and progesterone start to decrease together, which can leave us moody and irritated. Giving yourself time to relax or do something that you love is most important during this week. When it comes to food, antioxidants, iron, iodine, and zinc is important in preparation for menstruation. Eat a range of good quality meats, fish, a range of colourful vegetables. Berries will assist with sweet cravings and increase your antioxidant intake, and nori sheets are great for increasing iodine intake. Check out our sushi bowl recipe this week.