nutrition and menstrual health: foods that support your cycle

Date Created: 22nd of May 2025
Read Time: 6 minutes

"Let food be thy medicine and medicine be thy food." – Hippocrates

Nutrition plays a pivotal role in maintaining hormonal balance and supporting menstrual health. The foods you consume can influence your cycle's regularity, the severity of symptoms, and overall well-being. Let's delve into how specific nutrients and dietary choices can benefit each phase of your menstrual cycle.

understanding your menstrual cycle and nutritional needs

The menstrual cycle comprises four phases: menstrual, follicular, ovulatory, and luteal. Each phase has distinct hormonal fluctuations, and tailoring your diet accordingly can help alleviate symptoms and promote balance.

menstrual phase (days 1–5)

During menstruation, iron levels can drop due to blood loss. Incorporate iron-rich foods like lean red meat, lentils, spinach, and fortified cereals. Pairing these with vitamin C-rich foods such as oranges and capsicums can enhance iron absorption.

follicular phase (days 6–14)

As estrogen levels rise, focus on foods that support energy and mood. Include complex carbohydrates like oats and quinoa, lean proteins, and B-vitamin-rich foods such as eggs and leafy greens.

ovulatory phase (days 15–17)

This phase is characterised by a peak in estrogen. Consume anti-inflammatory foods rich in omega-3 fatty acids, like salmon, flaxseeds, and walnuts. Antioxidant-rich fruits and vegetables can also support overall health.

luteal phase (days 18–28)

Progesterone increases during this phase, potentially leading to PMS symptoms. Magnesium-rich foods such as dark chocolate, almonds, and bananas can help alleviate mood swings and cramps. Complex carbohydrates can also stabilise blood sugar levels.

supporting your cycle with the right menstrual product

Choosing a menstrual product that aligns with your body's needs can significantly impact your comfort and confidence. The my mimi menstrual disc is designed to provide reliable protection throughout your cycle.

Available in two sizes to suit every body:

• Small: Holds up to 5 regular tampons (32ml capacity)
• Large: Holds up to 7 regular tampons (61ml capacity); recommended for those over 30 or who have given birth vaginally

Crafted from 100% medical-grade silicone, the disc features a unique loop tab for easy removal, making it ideal for beginners. Its design ensures comfort and leak protection, allowing you to focus on your daily activities without interruption.

real stories:

"I've always struggled with heavy periods and the accompanying fatigue. After consulting with a nutritionist, I adjusted my diet to include more iron-rich foods and omega-3s. The difference was so good. I also switched to the my mimi menstrual disc, and it's been amazing! The comfort and reliability it offers mean I can go about my day without constant worry. The loop tab makes removal a breeze, even for someone like me who was new to menstrual discs." - Sarah from Ballarat, Australia