We know that in order to keep in good shape, to be energetic, concentrated, it is very important what foods make up our daily menu. This is especially true of a woman's menstrual cycle, which is characterized by four phases.
How to eat during each of them?
During menstruation
In the first days of the monthly cycle, it is very likely that you feel more sleepy, tired, bloated, and your mood swings are frequent. In the first days of menstruation, you may lose about 35-40 ml of blood. That's why it's important that your menu includes foods that are rich in iron.
These are spinach, beans, red meat, liver, apricots, figs, sesame tahini, fish. Fish contains omega-3 fatty acids, which are thought to reduce menstrual discomfort.
Also eat kiwis, citrus fruits, red peppers, broccoli, because the vitamin C in them helps the better absorption of iron. Limit alcohol, caffeine, spicy and fatty foods.
Follicular phase
This phase of your monthly cycle is characterized by increased estrogen levels. It usually coincides with the first day of the monthly cycle and ends with the onset of ovulation. The body works hard to develop a dominant follicle. If you want to conceive, try to eat foods that not only support follicle development, but also help you metabolize estrogen as efficiently as possible.
Good examples of such foods are leafy greens, nuts, seeds, eggs, fish and legumes. Cruciferous vegetables such as cabbage, broccoli and cauliflower are rich in a phytonutrient called diindolylmethane, which helps normalize estrogen levels. Again, be careful with alcohol consumption as it can quickly dehydrate the body, cause hormonal imbalance.
During ovulation
During ovulation, your body will need a sufficient amount of B vitamins, which help release a he althy egg, its fertilization. is also an important nutrient during ovulation. Get essential fatty acids that help improve blood flow to the uterus and the release of the egg.
Here are some examples of he althy foods that will provide you with these nutrients: whole grains, meat, fish, eggs, legumes, olive oil, garlic, avocado, spinach. Also keep your body well hydrated, as this is important to be in hormonal balance. Avoid processed and packaged foods.
Luteal phase
This is the phase that begins with ovulation but ends before the next menstrual cycle. Then the body secretes the hormone progesterone, which prepares the lining of the uterus for eventual fertilization. During the luteal phase, the so-called corpus luteum is formed. If fertilization does not occur within 10 days after ovulation, this phase ends and is followed by menstruation.
During the luteal phase, consume foods that support and promote cell growth, those that support fertility, progesterone synthesis. Eat more pineapple, vegetable soups, sweet potatoes, carrots, leafy greens.
