How to eat in a cycle-conscious way

This is how you feed yourself "When it comes to cyclical nutrition, the more you listen to your body's signals, the better you will understand what it needs and what nourishes it," 

The trained vegan nutritionist and cycle coach Alina Gummert explains why you don't have to just accept period pains. Many menstruating people are not aware of the influence that nutrition has on the cycle and the period. "That's why I want to educate: Complaints like fatigue, mood swings, or headaches don't have to be accepted and can improve with the right diet."

Can a cycle-adjusted diet assist with period pain?

Gummert, Alina: Absolutely. The menstrual cycle and nutrition are inextricably related. You may help your body by giving key nutrients for hormone production by adapting your diet to the cyclical needs. This will, at the very least, have a favorable impact on your health.

And how can I adjust my diet according to the various stages of the cycle?

First and foremost, you must consume enough calories to maintain a healthy cycle; otherwise, you may skip your period. Omega-3 fatty acids and vitamin D are also necessary.

Your body loses iron through blood loss during the menstrual cycle. It's critical to compensate for this, for example, with iron-rich meals like nettle tea. Cocoa's high magnesium level, as well as prepared, readily digestible foods, can aid with cramps. During your period, you should stay away from alcohol, caffeine, fried meals, and animal products as much as possible.

You are welcome to return to more raw and fermented foods after your menstrual period is over. Complex carbs and healthy fats are also necessary. However, I'd like to underline that it's not about carefully adhering to regulations, but rather about listening to your own body's messages.

What is it about cravings before/during the period? 

Cravings occur when our body is not sufficiently supplied with micro- or macronutrients. That is, either when we eat too little or when we eat a very unbalanced diet. To prevent such cravings, make sure to consume enough calories and to eat a plant-based, whole food diet. Sweet potatoes, potatoes, or pumpkin not only provide important nutrients but also fill you up. Combined with legumes (lentils, beans, and co.) and green leafy vegetables (spinach, lamb's lettuce, chard) or cruciferous vegetables (broccoli, kale, arugula), you get a balanced meal. Eating regularly helps to keep blood sugar levels constant. 

What about sporting events? During their period, many people are less capable of performing. Is it necessary for me to force myself to exercise?

Exercise is similar to eating in that you should do what feels good to you. Go for it if light jogging during your period relieves period pain. If you're exhausted and want to channel your energy inward, try soothing yoga. No one is going to prohibit you from doing strength or endurance training if you're full of energy during your ovulation. Everything may be done, but nothing has to be done! Become aware of your current physical state.

Imagine the hormonal interplay as a symphony; if one violin plays crookedly, the entire piece loses its appeal.

What about sporting events? During their period, many people are less capable of performing. Is it necessary for me to force myself to exercise?

Exercise is similar to eating in that you should do what feels good to you. Go for it if light jogging during your period relieves period pain. If you're exhausted and want to channel your energy inward, try soothing yoga. No one is going to prohibit you from doing strength or endurance training if you're full of energy during your ovulation. Everything may be done, but nothing has to be done! Become aware of your current physical state.

Imagine the hormonal interplay as a symphony; if one violin plays crookedly, the entire piece loses its appeal.

It's not that simple. Of course, we can have our hormone levels tested. However, you must be aware that you are subject to normal hormonal fluctuations due to your cycle and that it makes a difference on which day the measurement is taken. I would recommend taking a closer look at your own body first. The whole thing is not witchcraft. There are a few things you can do, but for some people, it's just one thing that needs to be changed, and that can make a huge difference.

What recommendations would you give to newcomers looking for a regimen that suits their unique cycle requirements?

Recognize that at different times of your menstrual cycle, you have distinct requirements, strengths, and traits. Use your cycle to learn more about yourself and the distinct qualities of each phase. Initially, tracking your cycle, for example, with a cycle diary in which you record your mood as well as other physiological signals, can be beneficial (such as cervical mucus consistency and basal body temperature). Make a list of which kinds of activities are excellent for you on which days, as well as which foods are beneficial for you. Recognize the miracle that nature has made.