Sequenced Eating Throughout the Menstrual Cycle

Understanding the intricate connection between nutrition and the menstrual cycle can empower menstruators to make informed choices that support hormonal balance and cycle symptoms.This article delves into the science behind the optimal order of eating to ensure stable blood sugar levels and hormone balance. 

Understanding Glucose Spikes and Hormone Disruption

Glucose spikes are a healthy part of consuming food. Generally we see natural glucose spiking after a meal and then gradually go down within an hour after eating. Unhealthy glucose spikes and crashes however, may occur when there is a rapid increase in blood sugar levels following the consumption of carbohydrate-rich foods, especially those with high glycemic indexes. This may make you feel as if on a rollercoaster of energy highs and lows. This is because these spikes trigger an excessive release of insulin, leading to a cascade of hormonal changes in the body. Elevated insulin levels can disrupt the delicate balance of hormones, including insulin itself, testosterone, estrogen, cortisol, and thyroid hormones.

Excessive insulin production can contribute to insulin resistance, a condition where cells become less responsive to insulin's signals, leading to persistently elevated blood sugar levels. This insulin resistance further exacerbates hormonal imbalances, contributing to conditions like PCOS, infertility, and metabolic syndrome.

The Science Behind the Sequence

Research has illuminated the pivotal role the sequence of food consumption may play in blood sugar regulation. A strategic order, starting with fiber, followed by proteins and fats, and concluding with starches and sugars, enhances the secretion of glucagon-like peptide-1 (GLP-1). This not only aids in glucose control but also better energy, overall hormone functions and harmony.

Fertility and Insulin Connection

Having dysregulated blood sugar levels may have an impact on fertility. Maintaining balanced insulin levels is crucial for signalling to the brain and gonads whether the body is a suitable environment for conception. High insulin levels are associated with infertility in both men and women. For women, conditions like polycystic ovarian syndrome (PCOS) can hinder fertility, leading to cyst formation and disrupted ovulation.

Blood Sugar Dysregulation and Hormones

Blood sugar dysregulation, characterized by constant elevated levels or large spikes and crashes, directly affects hormone balance. This imbalance can manifest as increased testosterone, estrogen dominance, HPA-axis dysfunction, insulin resistance, and thyroid issues. Adopting a meal sequence that prioritizes vegetables before carbohydrates can significantly slow down glucose absorption, flattening the associated glucose spikes.

The Role of Fiber

Fiber emerges as a superhero in this dietary strategy, wielding three powerful tools. Firstly, it inhibits the action of alpha-amylase - the enzyme responsible for breaking down starch into glucose.Inhibiting the action of alpha-amylase is crucial because it plays a key role in the digestion of carbohydrates. When you consume starchy foods, alpha-amylase works to break down complex starch molecules into simpler sugars, primarily glucose. By inhibiting alpha-amylase, you slow down the breakdown of starch into glucose.

Secondly, it slows down gastric emptying, allowing food to move through the digestive system at a controlled pace. Finally, fiber creates a viscous mesh in the small intestine, making it challenging for glucose to reach the bloodstream rapidly. This triumvirate of actions by fiber helps to flatten glucose curves, promoting overall blood sugar balance.

Examples for Right Order of Eating

Breakfast:

1. Fiber: Some leafy greens, cucumbers, olives & a side of sauerkraut
2. Protein & fat: Boiled eggs with half an avocado / omelette in butter 
3. Complex Carbohydrates: Toast a slice of sourdough bread and spread the rest of the mashed avocado on top

Lunch:

1. Fiber:  Veggie starter (cucumber, cherry tomatoes and spring onion) with lemon drizzle, olive oil and salt
2. Protein & fat: Grilled chicken breast strips with butter.
3. Complex Carbohydrates: A small portion of sweet potato.

Dinner:

1. Fiber: Broccoli soup or steamed broccoli stems
2. Protein & fat: Baked or grilled salmon fillet with butter on top.
3. Complex Carbohydrates: Quinoa or wild rice as a side dish.

By structuring each meal with fiber-rich foods first, followed by protein, and ending with complex carbohydrates, you support better blood sugar control and hormone balance throughout the day.

Some bonus tips for you! 

• Smart Snacking: If snacking is necessary, opt for savory choices like hummus with cucumber or a small portion of mixed nuts and some fruit to maintain the integrity of the sequence.
• Protein and Fiber-Packed Lunch: Build your lunch around lean proteins and fiber-rich vegetables, such as grilled chicken with a colorful salad.
• Carb 'Clothing': When indulging in starchy or sweet foods, "clothe" them with proteins, fats, or fiber. For instance, enjoy Greek yogurt with berries or a handful of nuts 
• Vinegar Pre-Meal Ritual: Before a meal that is higher in glucose, consider incorporating a glass of lukewarm water with tablespoon of apple cider vinegar into your routine to support blood sugar regulation.
• Choosing your oils: Choose stable, healthy saturated fats like butter, ghee, tallow, or lard for cooking at higher temperatures. These fats are less prone to oxidation, ensuring that the cooking process doesn't produce harmful compounds. For finishing touches and added flavor, incorporate cold-pressed extra virgin nut, seed, or olive oils. These delicate oils are best used after cooking to preserve their nutritional benefits of your dishes.

The art of right order of eating transcends traditional dietary recommendations; it represents a mindful approach to nourishing our bodies, especially for people facing hormonal challenges, PCOS, and fertility concerns. In my practice, I spend a lot of time with clients getting this habit into their routine to ensure radiant cycle health. Interested to know how I can help you? Discover possibilities under 'Work with Me'.

Research References: 

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4876745/
2. https://pubmed.ncbi.nlm.nih.gov/28981786
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551485/
4. https://diabetesjournals.org/care/article/38/7/e98/30914/Food-Order-Has-a-Significant-Impact-on  

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