Nutrition and women's menstrual cycle

Phase 3 of a women's menstrual cycle. This is the last phase of the cycle, and are days 15-28. In this phase there are large fluctuations in hormone levels as the unfertilised egg is shed from the uterus. Women will also experience symptoms such as bloating and lower back pain. The physical changes that occur; the hormone levels are balanced which can counteract the mood swings and also helps cure and hormonal acne. Experts say you should consume wholemeal cereals, bananas which are high in vitamin B6 and A, almonds which are high in calcium, and omega3 such as fish. It is said to avoid acidic foods. 

During these 14 days I made some smoothie bowls with berries, milk and yoghurt and then I added banana, granola and honey on top. The granola had almonds and pumpkin seeds in it. I also add banana op top of my oatmeal as well as the berries and seeds already on there. In the UK I eat a lot of salmon as it is much cheaper to buy it there compared to here, meaning I rarely eat it here. However, because omega3 is recommended, I thought I would treat myself to a salmon dish. I decided to copy what I make at home, where I make a sauce consisting of: lemon juice, paprika, mixed herbs and a pinch of cayenne pepper. I mix these together in a glass, and then spread on top of the salmon, which I then place in the oven until cooked. 

During this phase I had good days and bad days. I had more hormonal acne than normal, which may have been a result of eating more salmon that usual, and the oil from it may have contributed to the acne. However, I really enjoyed the smoothie bowl with banana and granola, I felt like it set me up well for the day. The energy was long lasting which was great for when I was training in the morning. 

Overall I didn't feel much different just slightly more energised in the mornings with the bowl for breakfast, but I'm not sure how much having more omega3 changed anything. 

I'm happy to have followed what experts recommend. However, you have to keep in mind that everyone is different and not everything will work, but I have learnt that adding berries, honey, banana and seeds to my smoothie bowls or oatmeal has a positive effect on my body and performances. 





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