Those days of the month, when menstruation arrives, can be a real challenge. Between cramps, fatigue, and those mood swings that drive you crazy, you sometimes feel like your body is playing tricks on you. But what if I told you that the solution could be on your plate? Yes, what we eat can make a big difference in how we feel during menstruation.
As they say: "We are what we eat," and this is no different when we talk about menstruation.
So, get ready to discover the foods that will be your best allies during those days. I promise your body will thank you!
A regular menstrual cycle lasts about 28 days, although this varies greatly depending on the woman, and consists of four phases: menstruation, the follicular phase (pre-ovulation), ovulation, and the luteal phase (pre-menstruation). In each of these stages, nutrition can be a natural medicine that helps alleviate symptoms or enhance moods.
During the menstrual cycle, various physiological and hormonal changes occur. Along with these changes, emotions and the body's needs also fluctuate. Understanding each change is vital in choosing foods that help manage and improve each stage of the menstrual cycle.
What foods to eat in each stage of the menstrual cycle?
Menstruation: This is the star of the show, lasting approximately 3-7 days. It's when your uterus says "Time for a clean-up!" and sheds its lining.
Symptoms:
• Pain, fatigue, and irritability.
• Generalized inflammation.
• Fluid retention.
What to eat:
• Foods rich in calcium, magnesium, and potassium like broccoli, chia seeds, spinach, and bananas.
• Turmeric, ginger, green vegetables, and berries.
• Fiber (legumes, fruits, vegetables, whole grains).
Pre-ovulation (Follicular Phase): In this stage, you are reborn like a phoenix, with your hormones in full swing. This phase lasts from ovulation until your next period.
Symptoms:
• Your insulin sensitivity increases.
• Your metabolism is in energy-saving mode.
What to eat:
• Foods rich in carbohydrates.
• Foods rich in healthy fats.
Ovulation: It's your time to shine. In this stage, a mature egg is released, and you are at your most fertile. This phase lasts approximately 24 hours.
Symptoms:
• Your metabolism starts to reactivate.
• Appetite and insulin sensitivity decrease.
• You probably feel more energetic, sociable, and confident. ti misma.
What to eat:
• Vegetables and protein-rich foods like legumes.
• Foods rich in carbohydrates like potatoes.
Pre-menstruation (Luteal Phase): In this stage, you will feel like you're on an emotional roller coaster, with your hormones in full swing. This phase lasts from ovulation until your next period.
Symptoms:
• Estrogen levels drop, decreasing insulin sensitivity.
• he metabolic expenditure increases, leading to cravings for carbohydrate-rich foods.
What to eat:
• Control carbohydrate intake, avoiding added sugars.
• Increase the intake of protein foods and healthy carbohydrates.
Remember, every body is unique, and you may experience these stages differently. The important thing is to learn to listen to your body and give it what it needs at each moment. For this, we present you with the following list:
10 Foods to eat when you are menstruating.
1. Pineapple: Your Ally Against Bloating. Feeling like a balloon about to burst? Pineapple comes to the rescue. This tropical fruit is not only delicious but also has diuretic properties that help combat annoying fluid retention. Additionally, it contains an enzyme called bromelain that relaxes muscles. Goodbye, cramps!
2. Nuts: Your Energy Boost. When you feel like you can barely get out of bed, nuts will be your salvation. Full of folic acid and vitamin B, they will give you that much-needed energy boost. A handful of almonds or walnuts can work wonders.
3. Carrot: Not Just for Vision. Turns out Bugs Bunny was right. Carrots are not only good for your eyes but can also alleviate those pesky menstrual pains. How? By increasing blood flow to the pelvic area. So you know what to do—start munching!
4. Fish: The Secret to a Good Mood. If your emotions are on a rollercoaster, fish can be your ticket to calm. Rich in Omega 3 and vitamin D, it not only helps with cramps but can also stabilize your mood. Grilled salmon for dinner? Yes, please!
5. Watermelon: Refresh and De-bloat. On those days when you feel like a sponge, watermelon will be your best friend. Not only will it keep you hydrated, but its diuretic properties will help you feel less bloated. Plus, it's packed with vitamins and antioxidants. It's like a spa for your body!
6. Eggs: Your Iron Boost. During menstruation, our iron levels tend to drop. Eggs come to the rescue, helping you maintain your energy levels and feel less tired. How about some scrambled eggs for breakfast?
7. Banana: The Hormone Balancer. This superhero of fruits is loaded with calcium, potassium, and magnesium, but its secret weapon is vitamin B6, which helps balance your hormones and fight off mood swings. A banana a day keeps the bad mood away.
8. Dark Chocolate: Because You Deserve It. Craving something sweet? Dark chocolate is the answer. It not only satisfies that craving but also helps produce serotonin, the happiness neurotransmitter. So don't feel guilty—it's for your well-being!
9. Magic Spices: Cinnamon, Ginger, Turmeric, and Rosemary. These spices are like a little anti-inflammatory army. Add them to your meals to combat bloating and feel lighter. Your stomach will thank you!
10. Chamomile: A Hug in the Form of Tea. At the end of the day, there's nothing like a cup of chamomile tea to relax you. It helps relieve pain and keeps you hydrated. It's like a warm hug for your body.
Remember, your body is doing an amazing job every month. Treat it with love and give it the nutrients it needs. These foods will not only help you get through those days better, but they will also make you feel more energized and positive.
At Mater Clinic, we understand the importance of maintaining a proper diet during each stage of the menstrual cycle, as it can make a significant difference. It's not just a trick to relieve annoying symptoms; it's a way to pamper yourself, give you the energy you need, and, why not, improve your mood.
At Mater Clinic, we understand that everyone needs a little extra help on those days. That’s why we offer a comprehensive and personalized approach to help women find relief. Our medical team has extensive experience in developing a treatment plan tailored to your specific needs.
If you're struggling with menstrual symptoms, you're not alone. Contact us without any obligation to learn more about how we can help you feel better. Remember, at Mater Clinic, we always answer all of your questions and are always ready to offer free advice. Write to us on WhatsApp at 645 096 548 or book an appointment with us through Doctoralia or your preferred contact method. We will be delighted to talk to you!
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