How To Eat For Your Menstrual Cycle | Nutritionist Explains... | Myprotein

Expert dietitian explains why certain nutrients help at each stage of the menstrual cycle.
When you think about the words, nutrition and period, you might think about the cravings commonly associated with being on your period. But there’s a lot more to your menstrual cycle than just periods, and there’s more to consider than just cravings when it comes to nutrition throughout your cycle. Expert dietitian Elle Kelly explores some essential nutrients you need throughout the menstrual cycle.
Elle first explains what the menstrual cycle is AKA the period. Watch this video to find out more.
Follow Elle on IG: ellekellynutrition
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Chapters:
00:00 - The menstrual cycle
01:33 - Women need iron
03:27 - Folic acid helps pregnancies
04:33 - Luteal phase
05:27 - Track your cycle
05:44 - Progesterone
06:31 - Carbohydrates are vital
07:12 - Omega-3 reduces PMS
08:02 - Bloating and fluid retention
08:42 - Magnesium prevents cramps
09:16 - How zinc can help
09:55 - Chasteberry
10:34 - Any more period questions?
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How To Eat For Your Menstrual Cycle | Nutritionist Explains... | Myprotein
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- Public Health England (PHE). (2011). Scientific Advisory Committee on Nutrition (SACN) report; Iron and health.
- Global anaemia prevalence and number of individuals affected. World Health Organization Web site. www.who.int/vmnis/anaemia/prev...
- Patricia O. Chocano-Bedoya, JoAnn E. Manson, Susan E. Hankinson, Susan R. Johnson, Lisa Chasan-Taber, Alayne G. Ronnenberg, Carol Bigelow, Elizabeth R. Bertone-Johnson. (2013). Intake of Selected Minerals and Risk of Premenstrual Syndrome, American Journal of Epidemiology, Volume 177, Issue 10, 15 May 2013, Pages 1118-1127, doi.org/10.1093/aje/kws363
- HSE. Folic Acid; www.hse.ie/eng/about/who/heal...
- Benton, M. J., Hutchins, A. M., & Dawes, J. J. (2020). Effect of menstrual cycle on resting metabolism: A systematic review and meta-analysis. PLoS One, 15(7), e0236025
- Davidsen, L., Vistisen, B., & Astrup, A. (2007). Impact of the menstrual cycle on determinants of energy balance: a putative role in weight loss attempts. International journal of obesity, 31(12), 1777-1785.
- Kalkhoff, R. K. (1982). Metabolic effects of progesterone. American journal of obstetrics and gynecology, 142(6), 735-738.
- Chumpalova, P., Iakimova, R., Stoimenova-Popova, M., Aptalidis, D., Pandova, M., Stoyanova, M., & Fountoulakis, K. N. (2020). Prevalence and clinical picture of premenstrual syndrome in females from Bulgaria. Annals of general psychiatry, 19, 3. doi.org/10.1186/s12991-019-02...
- August, M. S. (2022). Serotonin vs. Dopamine: Why do we need them & what are they?. Omega, 8, 28.
- Sohrabi, N., Kashanian, M., Ghafoori, S. S., & Malakouti, S. K. (2013). Evaluation of the effect of omega-3 fatty acids in the treatment of premenstrual syndrome:“a pilot trial”. Complementary therapies in medicine, 21(3), 141-146.
- Behboudi-Gandevani, S., Hariri, F. Z., & Moghaddam-Banaem, L. (2018). The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trial. Journal of psychosomatic obstetrics and gynaecology, 39(4), 266-272. doi.org/10.1080/0167482X.2017...
- Die MV, Burger H, Teede H, Bone K. Vitex agnus-castus extracts for female reproductive disorders: A aystematic review of clinical trials. Planta Medica. 2012;79(07):562-575. doi:10.1055/s-0032-1327831.
- NHS. Salt. Retrieved from: www.nhs.uk/live-well/eat-well...
- Parazzini, F., Di Martino, M., & Pellegrino, P. (2017). Magnesium in the gynecological practice: a literature review. Magnesium in the gynaecological practice: a literature review. Magnesium research, 30(1), 1-7. doi.org/10.1684/mrh.2017.0419
- Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian journal of nursing and midwifery research, 15(Suppl1), 401.

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[@SimplyHealthyWomb]

Iron is central to copper and zinc balance. Nutritional Iron from food NOT iron supplement affects copper regulation. Too much iron can block our absorption of copper, and too little copper makes us store too much iron.