Nutrition by the menstrual cycle is a natural way to maintain hormone balance, reduce unpleasant symptoms and give more energy. In each phase of the cycle, the body has different needs, so adapting nutrition can not only improve physical but also emotional well -being.
Nutrition by the menstrual cycle: follicular phase
The follicular phase begins at the end of the menstrual period (about 6-14 days of the cycle). Currently, the body is preparing for ovulation, which is why estrogen levels are gradually increasing. It is important to choose nutritious and energy -providing food to maintain your well -being.
What is worth incorporating in the diet:
- Lean proteins: Chicken, fish, eggs, legumes help maintain muscles and give a feeling of satiety.
- Hello fat: Avocados, nuts, chia and flax seeds, olive oil are important for hormone production.
- Cross -flowered vegetables:, cauliflower, cabbage help the liver to treat estrogen and prevent excess.
- Fiber: Full grain products, fruits with skin stabilize blood sugar and improve digestion.
Lutein phase – preparation for PMS
The lutein phase (about 15-28 on the day of the cycle) is often associated with premenstrual syndrome: mood swings, fatigue, bloating. Proper nutrition can help mitigate these symptoms.
Include in the diet:
- Omega-3 sources: Salmon, sardines, walnuts and chia seeds help fight inflammation.
- Magnesium -containing products: Black chocolate, pumpkin seeds, almonds reduce muscle pain and tension.
- Complex carbohydrates: Oats, legumes, full grain products help maintain energy levels.
- More water: Proper hydration reduces swelling and fluid accumulation.
Menstrual phase – a search for iron and tranquility
During menstruation, the body loses iron, so it is important to restore it and take care of soothing food.
The most important products:
- Iron sources: Spinach, lentils, lean red meat, seafood.
- Vitaminas c: Citrus, kiwi, peppers or berries improve iron uptake.
- Soothing drinks: Chamomile, ginger or turmeric tea reduces spasms and soothes the digestive system.
Nutrition by the menstrual cycle is an easy way to naturally help your body. Choosing the right products in each phase can reduce the symptoms of PMS, have more energy and maintain a good mood throughout the cycle.
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