Doctors have shown how slight diet changes can relieve symptoms at all stages of the menstrual cycle.
Los Angeles-based doctor Alona Pulde is the woman behind the groundbreaking documentary Forks Over Knives and is co-author of the bestseller of the same name.
She works with Lifesum to make minor changes to our diet, from consuming iron-rich foods during menstruation. Fermented foods remove excess estrogen.
“What you eat is a huge part of overall health, including how you feel during your cycle,” said Dr. Purde.
“Most people consider menstruation a weekly event, but it’s actually a month-long cycle and nutritious foods help replenish the body and balance hormones.”
This is where Femail makes it clear exactly what type of food you should be consuming at each stage of the cycle to ensure that your body is getting the nutrients it needs.
Los Angeles-based doctor Alona Pulde reveals how diet affects each phase of the menstrual cycle
These are the first two weeks of the cycle (days 1-12) and overlap with menstruation. At this stage, estrogen levels begin to rise again and energy levels rise.
With more energy, you may also find greater motivation to exercise and return to your healthy eating path.
Eating foods high in fiber (fruits, vegetables, whole grains, legumes) and fermented foods (seaweed tea, kimchi, and sauerkraut) can help metabolize and remove excess estrogen.
“In this phase we usually have more energy,” says Dr. Purde. “Now is a great opportunity to incorporate nutritious foods that are high in vitamins, minerals, and fiber, such as fruits, vegetables, nuts / seeds, and whole grains.”
During the first two weeks of physiology, Dr. Eat aronapurde, high fiber foods and fermented foods and drinks like seaweed tea (stock image).
Ovulation takes place between the follicular and luteal phases and lasts about 12-14 days. During this time, food cravings can occur, so it is important to eat enough foods to keep you satisfied, especially those high in fiber and nutrients.
These include fruits (berries, apples, pears, bananas), vegetables (broccoli, kale, artichokes, kale, sweet potatoes), legumes (beans, lentils, peas), whole grain products (quinoa, oats). , Whole wheat noodles, barley) contains nuts / seeds (almonds, pistachios, sesame / pumpkin / sunflower seeds).
This is also a great opportunity to look out for healthy fats like avocado, chia seeds, or flax seeds and walnuts.
Eating regularly to maintain stable blood sugar levels and always having nutritious snacks with you will help you replenish your energy quickly.
Snack ideas include avocado and spinach toast, hummus and cucumber or carrots, frozen banana and peanut butters, and edamame. Keep your hydration hydrated throughout the day by always carrying a water bottle with you and tracking your hydration using apps like Lifesum.
“Remember that every body works differently and our needs are different,” adds Dr. Purde added. “The focus on a balanced, varied and nutritious diet that provides sufficient energy is not only important for performance, but also for our general well-being.”
Ovulation occurs between the follicle and luteal phases, doctors recommend healthy fats like avocado and eat regularly to maintain stable blood sugar levels
These are the last two weeks of the cycle (14th to 28th day). At this stage, both estrogen and progesterone are formed. At this point, the pain feels a little stronger due to the release of large amounts of prostaglandins, a chemical that stimulates contraction.
To lower levels and reduce cramps, use omega 3 (walnuts, flax seeds, chia seeds), vitamin C (found in fruits, especially berries and vegetables), and vitamin E (lush greens, avocados, whole grains).
“It’s common at this stage to feel tired,” says Dr. Purde. “Eat complex carbohydrates that provide fiber and vitamins to balance your mood and reduce your thirst, such as whole grains, beans, and starchy vegetables.
“Try to avoid or cut back on caffeine and alcohol. And when the energy level drops, healthy snacks like hummus and vegetable sticks, apple and almond butter, and homemade fruit and nut bars are ideal.
During the last two weeks of your cycle, doctors recommend consuming plenty of foods that contain anti-inflammatory nutrients, such as omega-3s, to help relieve symptoms caused by elevated levels of estrogen and progesterone
This is the phase of the cycle with the lowest levels of estrogen and progesterone. Bleeding occurs when the endometrium is removed.
It usually lasts 3 to 7 days and can be accompanied by cramps, malaise, back pain, and mood swings.
When the blood of time is lost on animal foods like lean meat, chicken, fish (heme iron), or plant-based products like leafy vegetables, beetroot, legumes (non-heme iron) it is important to increase the number of iron-rich foods .
During the menstrual cycle, doctors advise you to eat foods rich in iron along with foods of animal origin such as lean meat, chicken, and fish
How to Hack Your Period: Doctors reveal small diet changes to improve your menstrual cycle
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