In this series, we take you through the 4 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, reviewed by Orthomolecular Therapist Marlon Haandrikman.
Every month, your body undergoes a complex process, better known as the hormone cycle. Normally, a cycle lasts an average of 28 days, but this can vary between 21 and 35 days.
During each cycle, an egg matures, followed by ovulation. It can then implant in the uterus if fertilized or be shed during menstruation. Throughout a cycle, your body goes through four different phases, namely:
- Winter or the menstrual phase
- Spring or the follicular phase
- Summer or the ovulatory 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 sheds the unfertilized egg and the built-up uterine lining in the form of your menstruation. During this period, the amount of estrogen in your body decreases, and progesterone levels rise. Estrogen normally suppresses your appetite, but as it now drops, you may experience more intense cravings. This explains why you sometimes reach for carbohydrate-rich foods like pizza and chocolate. But did you know that you can better nourish yourself with magnesium- and iron-rich foods?
Magnesium is involved in three hundred processes in our body. We use extra magnesium especially during periods of stress, such as with menstrual pain, and in the production and regulation of various hormones. For example, it helps reduce mood swings and headaches before menstruation. Magnesium is found in foods such as avocados and dark chocolate.
You lose iron through blood, and this can be replenished. This can be done, for example, by eating legumes, nuts, and dark vegetables such as kale, spinach, and red beets.
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 butter
- 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 with better sleep.
Dark cocoa contains magnesium, which can help reduce muscle cramps and improve mood. It can also release endorphins, which may help alleviate menstruation-related mood swings.
Peanut butter is rich in protein and healthy fats, which stabilize your blood sugar and reduce feelings of hunger.
Preparation:
Throw everything into the blender and mix until you have a creamy smoothie. Ready to enjoy! Pour it into a nice glass and take a moment to relax and savor this treat.
Watch the video here for more fun facts!
