How to Eat for your Menstrual Cycle

We know of blood sugar when it comes to diabetes but as women it’s important to understand our blood sugar at a deeper level.  Low blood sugar is detrimental to your body from both a hormone perspective and an energy perspective.  

Take a look at the chart below to see if you have any of these symptoms(fWoman Code):

Metabolism and Stress Symptoms

  • Carb cravings and binging
  • PCOS
  • Sugar cravings
  • Reliance on caffeine drinks
  • Consuming 3 alcoholic drinks a week
  • Skipping meals
  • Anxiety
  • Insomnia
  • Waking up during sleep
  • Low libido
  • Facial hair
  • Weight gain
  • Hypothyroidism
  • Diabetes
  • Irregular cycles

If there is something on there that you recognize, then follow along below to support your blood sugar in two easy steps.  These are just tiny habit shifts to help regulate your blood sugar.

Step One: Identify what type of burner you are & plan your breakfast

Slow burners: Gain weight easily, feel irritable when hungry, almost always cold.  If this is you, the glucose goes in and out of your cells slowly, you should start your morning breakfast with no more than 30 grams of carbs.

Fast burners: Lose or maintain weight easily, feel anxious or dizzy when hungry, overheat with little exertion.  the glucose goes in and out of the cells of your body quickly, you should have up to 50 grams of carbs with breakfast.

Neither is good or bad, it’s just part of the story and how your body handles carbs.  We generally inherit how quickly we burn through carbs.  The only difference between the two is the amount of carbs you consume with the first meal of the day.  

Be sure to eat breakfast within 90 minutes of getting up to kick start your blood sugar and kickstart your body with fuel. Annnnd when it comes to the morning routine, eat first with a glass of water, before the coffee.  

Step Two: Eat Every 2-3 hours

These don’t have to be full meals every 2-3 hours.  Just plan your breakfast, lunch, and dinner with snacks in-between.  When looking at carbs, proteins, and fats for meals, try to mix two together at a time with each meal.  You’ll feel full longer, have more energy, and you’ll have a leveling off of insulin release.

If you find yourself eating a large meal or that piece of cake(lots of carbs), just find movement after!  Use the carbs that you just took in.  If you use it then you won’t store it.  This can be as simple as cleaning the house for 20 minutes or a brisk walk. Plan your treats around your movement habits and you won’t have to worry.  Food is fuel!

Meal Prepping Tips and Takeaways:

Planning ahead is going to be the easiest way to implement it into your busy life. Take one day a week to make some healthy options or get some grab and go snacks.   

  • Hard-boiled eggs with beef jerky
  • Yogurt with granola and blueberries
  • Overnight oats with peanut butter and cinnamon
  • Carrots and meat slices
  • Pickle and cheese roll-ups
  • Grapes and cottage cheese
  • Almonds and cheese cubes
  • Cheese and crackers
  • Granola with dried fruit
  • Peanut butter and celery 
  • Dates and pistachios 
  • Clementines and Peanuts