How to adjust your diet to your cycle. Getting all the essential vitamins and minerals from your diet is key to reducing PMS symptoms and having a healthy menstrual cycle.
As your hormones fluctuate throughout the month, your nutritional needs may fluctuate as well. That’s why tailoring your diet to the phase of your cycle can help you feel healthier and happier in the long run!
Download Cycles to find out what phase you’re in and learn how to synchronize your diet with your cycle in each phase:
Menstrual Period
During your period, anti-inflammatory foods can help reduce bloating and pain, as well as fight fatigue. That’s why you should choose foods rich in magnesium, omega-3s, iron, fiber and protein to feel your best during this period.
Eat what:
Dark chocolate, salmon, bananas, broccoli, peanuts, nuts, and green leafy vegetables. Be sure to drink plenty of water to reduce bloating, and try chamomile tea to soothe cramps and help you sleep better.
Follicular Phase
After your period, your follicular phase is marked by an increase in estrogen levels, which is why it’s a good idea to choose foods that help metabolize estrogen.
Eat what:
Fermented and sprouted foods like broccoli, kimchi, and sauerkraut all help metabolize estrogen. You can also try kidney beans, black beans, lentils, and chickpeas as they are all high in fiber, folate, and iron needed throughout your cycle.
Ovulation Period
Your energy levels may peak during ovulation and you may find yourself craving less than in other phases of your cycle.
Eat what:
Food choices are similar to the follicular phase for further estrogen metabolism. Make sure to drink plenty of water, including a variety of fruits and vegetables to help cleanse the skin, as excess oil is common during this period.
Luteal phase (PMS)
Characterized by the lowest hormone production of your cycle, the luteal phase usually brings about low energy and all those uncomfortable symptoms of PMS. This means you will benefit from foods rich in iron and zinc, and you may notice that your cravings are higher during this period as your energy levels drop.
Eat what:
Spinach, pumpkin seeds, and red meat are high in iron and zinc, which means they can help manage PMS symptoms. Be sure to eat nutrient-dense foods to satisfy your hunger, and don’t worry if you need a little calorie boost during this time – your body needs more energy right now 바카라사이트.
In addition to tailoring your diet to your cycle, aim for quality sleep each night, exercise regularly, and practice stress management techniques like deep breathing. It can also help modify your lifestyle and limit your intake of the following inflammatory foods whenever possible:
- Foods containing sugar
- Sugary drinks
- Too much salt
- Wine
- Excess caffeine
- Refined carbohydrates (eg, white pasta, candy, pies, cookies, cakes) .