In this series, we'll take you through the four phases of your menstrual cycle and show you how to calm cravings in each phase with delicious recipes. This series was created by our intern Ilayah, under the supervision of Orthomolecular Therapist Marlon Haandrikman .

Your body undergoes a complex process every month, known as the hormone cycle. A normal cycle lasts an average of 28 days, but this can vary between 21 and 35 days.
During each cycle, an egg matures and is then released. It can then implant in the uterus if fertilized, or it can be expelled during menstruation. During a cycle, your body goes through four distinct phases:

• Winter or the menstrual phase
• Spring or the follicular phase
• Summer or the ovulation phase
• Autumn or the luteal phase

Each of these phases is controlled by hormones such as FSH, estrogen, and progesterone.

Episode 1: Recipe for the winter of your cycle

In the first episode we delve deeper into the menstrual phase, also known as the winter of your cycle.

During this phase, your body releases the unfertilized egg and the built-up uterine lining as your menstrual cycle. During this time, estrogen levels decrease and progesterone levels rise. Estrogen normally suppresses your appetite, but this decrease can lead to more intense food cravings. This explains why you sometimes reach for carbohydrates like pizza and chocolate. But did you know that it's better to fuel yourself with foods rich in magnesium and iron?

Magnesium is involved in as many as three hundred processes in our body. We especially need extra magnesium during periods of stress, such as menstrual pain, and for producing and regulating various hormones. For example, it helps reduce mood swings and headaches before menstruation. Magnesium is found in foods like avocados and dark chocolate.

You lose iron through the blood, and this can be replenished. This can be done, for example, by eating legumes, nuts, and dark green vegetables such as kale, spinach, and beetroot.

For this phase, we have a delicious recipe for a chocolate-banana smoothie!

Ingredients:

• 1 ripe banana
• 1 tablespoon unsweetened cocoa powder
• 1 cup almond milk or other plant-based milk
• 1 tablespoon unprocessed peanut butter or nut paste
• 1 teaspoon honey or agave
• A handful of ice cubes

Bananas are good for potassium, which can relieve cramps. They also contain tryptophan, which helps you sleep better.

Pure cacao contains magnesium, which can help reduce muscle cramps and improve mood. It can also release endorphins, which can help alleviate menstrual-related mood swings.

Peanut butter is rich in protein and healthy fats, which stabilize your blood sugar levels and reduce hunger.

Preparation:

Toss everything in the blender and blend until smooth. Ready to enjoy! Pour into a pretty glass and take a moment to relax and savor this treat.

Watch the video here with even more fun facts!