Cycling Syncing & Nutrient Spotlights to Balance Hormones Nutritionally
The incredible female body goes through quite a transformation each month if a women is having a menstrual cycle. The length, symptoms one might experience, and hormone levels can be key indicators to overall health. There are many ways to support a monthly cycle in order to experience balance and reduce common symptoms such as breast tenderness, moodiness, intense cramping, and acne among others. A tool I use in my practice is cycle syncing, which utilizes making different lifestyle choices during the different phases your cycle to support the production of hormones and the detoxification of hormones.
Below are some key nutrients to incorporate into your diet during the different phases of your cycle to naturally support your body with the proper building blocks it needs to synthesize healthy hormones. And here you can find a meal plan for each of the follicular and luteal phases!
Follicular & Menstruation (Days 1-11) Decrease in progesterone
Iron: Liver, tuna, cod, chicken, turkey, salmon, beef, shrimp, lamb, scallops, sardines, tofu, lentils, beans, pumpkin seeds, peanuts, cheese, eggs, oysters, beans
Vitamin C: papaya, strawberries, broccoli, Brussels, greens, raspberries, grapefruit, parsley, cabbage, tomatoes, bell peppers, kiwi, beets
Vitamin B12: sardines, salmon, tuna, cod, lamb, scallops, shrimp, beef, yogurt, turkey, chicken, eggs, cremini mushrooms
Omega 3: grass fed eggs, wild caught salmon, sardines, walnuts, shrimp, cod, beef
Zinc: beef, lamb, turkey, sesame seeds, oysters, clams, shrimp, pumpkin seeds, mushrooms, asparagus, spinach, broccoli, kiwi
High Fiber Carbs: Sweet potatoes, oats, quinoa, lentils, squash
Phytoestrogen Foods: Flax seeds, pumpkin seeds, berries, garlic, sprouts
Fiber: Veggies, beans, lentils, nuts, seeds, berries, avocado, apples
Antioxidants: Berries, broccoli, sweet potatoes, pomegranate
Fermented Foods: Raw & cultured veggies, miso, yogurt, kefir
Cruciferous Vegetables: Brussels sprouts, cabbage, cauliflower kale, bokchoy, sprouts
Ovulation (Days 12-14) Increase in LH, FSH, & Estrogen
Fiber: Veggies, beans, lentils, nuts, seeds, berries, avocado, apples
Cruciferous Vegetables: Brussels sprouts, cabbage, cauliflower kale, bok choy, sprouts
Zinc: beef, lamb, turkey, sesame seeds, oysters, clams, shrimp, pumpkin seeds, mushrooms, asparagus, spinach, broccoli, kiwi
Magnesium-spinach, swiss chard, beet greens, pumpkin seeds, summer squash, turnip greens, buckwheat, oats, almonds flax seeds, black beans, kale, bok choy, parsley
Luteal (Days 15-28) Increase in Progesterone
Vitamin D- At least 15 minutes of sun exposure without sunscreen. Egg yolks, salmon, mackerel, mushrooms
Magnesium-spinach, swiss chard, beet greens, pumpkin seeds, summer squash, turnip greens, buckwheat, oats, almonds flax seeds, black beans, kake, bok choy, parsley
Omega 3: grass fed eggs, wild caught salmon, sardines, walnuts, shrimp, cod, beef
Zinc: beef, lamb, turkey, sesame seeds, oysters, clams, shrimp, pumpkin seeds, mushrooms, asparagus, spinach, broccoli, kiwi
Thiamine: Oats, whole grains, beans, nuts, oranges, sesame seeds
Vitamin B 6: Turkey, lentils, fish, potatoes, banana, poultry