NOURISHING YOUR MENSTRUAL CYCLE: WHAT ROLE DOES DIET PLAY?

The menstrual cycle is a natural and vital aspect of a woman's health. Often referred to as the 'fifth' vital sign, changes in the menstrual cycle can indicate underlying health issues. While medical interventions are available for menstrual cycle regulation, many women are exploring the influence of diet and lifestyle on their menstrual health.

Understanding the Menstrual Cycle:

The menstrual cycle is a monthly hormonal process in the female body. It begins with the onset of menstruation (bleeding) and concludes just before the next period starts. While the average cycle is 28 days, variations exist, and a cycle lasting between 23-35 days is generally considered 'normal.' The primary purpose of the menstrual cycle is to prepare the body for pregnancy, unfolding in four stages:

Stage 1 - Menstrual Phase: Day one of the cycle, this phase lasts 2-7 days. The uterus lining breaks down, leading to menstrual bleeding.

Stage 2 - Follicular Phase: Also starting on the first day of the cycle, follicle-stimulating hormone (FSH) prompts a follicle to produce a mature egg. Oestrogen levels rise, thickening the uterus lining which lasts 13-14 days.

Stage 3 - Ovulation Phase: Luteinizing hormone (LH) triggers the release of the mature egg, making pregnancy possible. This phase lasts around 12-48 hours. 

Stage 4 - Luteal Phase: The follicle becomes a corpus luteum, releasing progesterone during the final stage, lasting around 11-17 days. If pregnancy does not occur, a drop in progesterone leads to the start of a new menstrual cycle.

Supporting a Healthy Menstrual Cycle through Diet:

Throughout the phases of the menstrual cycle it is important to eat from a variety of food and nutrient groups. This section outlines 4 key groups that support the promotion of a healthy cycle. 

Iron: Women will lose around 1-5 tablespoons of blood during each period, it's essential to replenish iron stores. Make sure your diet is rich in red meat, green leafy vegetables, beans, and dried fruit. 

Vitamin C: Enhances iron absorption from plant foods, which is vital for those on plant based diets. Oranges, broccoli, and bell peppers are great sources.

Fibre: From complex carbohydrates like wholemeal bread and oats are essential as it slows digestion, stabilises blood sugar and sustains energy levels. 

Omega-3: Found in oily fish, chia seeds and flaxseed can help regulate inflammation and reduce premenstrual symptoms.

Identifying Menstrual Cycle Irregularities:

While menstrual cycle lengths vary, changes such as increased pain, altered cycle length, or missed periods may indicate issues. If you notice any changes it is crucial to consult with a GP. 

In Summary:

The menstrual cycle is on average a 28-day hormonal process that prepares the female body for pregnancy. Diet plays a crucial role in supporting a healthy menstrual cycle. If you have concerns about your menstrual cycle, consult with your GP for an assessment and appropriate guidance.