The menstrual cycle significantly affects the body and mood of women. Although often overlooked, proper nutrition can make a big difference in how you feel during each phase of your cycle. Adjusting your diet can not only help you reduce discomforts such as cramps or fatigue, but also optimize your energy and general well-being.
Phases of the cycle and what to eat:
1. Menstrual phase (days 1-5): The body is losing blood and energy, so it is important to consume foods rich in iron and protein, such as spinach, lentils, eggs and lean meat. It also helps to include ginger infusions to relieve cramps.
2. Follicular phase (days 6-14): During this phase, your energy increases. Take the opportunity to include complex carbohydrates such as oats, quinoa and sweet potato that will keep you active. Add antioxidants (berries, broccoli) to strengthen your immune system.
3. Ovulatory phase (days 15-17): Estrogen level is at its peak, which can make you feel more energetic, but also cause inflammation. Eat foods rich in omega-3s (salmon, walnuts) and vegetables like celery to reduce bloating.
4. Luteal phase (days 18-28): This is when premenstrual syndrome (PMS) symptoms usually appear. Prioritize foods rich in magnesium (dark chocolate, bananas) to improve your mood, and avoid excess sugar or salt to prevent fluid retention.
Adopting a diet adapted to your cycle can help you feel more connected to your body and live healthier.
