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Best foods for your menstrual cycle

Best foods for your menstrual cycle

The food we choose to put on the plate every day influences not only our weight and our health, but they can also help regulate the symptoms of the menstrual cycle. Of course, there is no exact formula for this, because each person's body can react in totally different ways to the same stimulus, but with the right cues you will be able to make better choices and understand the signs of your body. What we eat influences innumerable organic processes, including the production and release of the hormones, but nutrition during this period can both favor the onset of symptoms and can also soften them, "explains nutritionist Cintya Bassi of São Cristóvão Hospital and Maternity Hospital

Even the tastes are different during the cycle

You know when you eat something that you are already used to, but suddenly it seems like that is the best taste you have ever tasted in your life? This may be your cycle manifesting itself. "Food tastes can be altered because when the hormone estradiol is elevated, it increases sensitivity for sweet foods." When the progesterone is high, the sensitivity for bitter is that it gets higher. You can also feel that strong will to eat a whole bar of chocolate during one stage of your cycle. But that, of course, you must already have felt on the skin. "For some women, there is a peak in the intake of sweets, especially in the luteal phase, which can be explained by the decrease in serotonin levels in this period," he says. > The luteal phase occurs soon after ovulation, when the female hormones begin to gradually reduce its concentration in the body. The follicle begins to produce progesterone, but if it is not fertilized, the amount of this hormone also falls, along with estrogen - this always happens in 14 days. When pregnancy does not occur, the walls of the uterus are discharged and the woman menstruates. See below for the best foods for each phase of the menstrual cycle:

Follicular phase (days 1 to 14)

This phase begins along with the first day of menstruation. Yes, that delicate moment in which the hormones are a thousand and your days become more uncomfortable, after all, you are bleeding. For this reason the ideal is to restore the nutrients that the body is losing during the process. "The literature points out that iron levels tend to be lower in the bleeding period and higher in the luteal phase. Therefore, it is important to maintain adequate intake of food sources of iron. For women who already maintain a healthy diet, it is not necessary to increase consumption, but to keep it within the recommendation, "he points out. Ironically, iron levels tend to be lower in the bleeding period and higher in the luteal phase. Therefore, it is important to maintain the adequate consumption of food sources of iron. For women who already maintain a healthy diet, it is not necessary to increase consumption, but keep it within the recommendation, "he points out." At that time, the uncomfortable symptoms of the cycle have not yet come up, which is not to say that eating is not important. which is rich in vegetables, whole foods and good sources of vitamins and minerals, as well as avoiding the consumption of processed foods, bad fats and sugar, help prevent nutritional deficiencies that can aggravate PMS, "says Cintya. Immediately after ovulation, a new phase of the menstrual cycle begins.

Luteal phase (days 14 to 28)

After ovulation, there is a gradual fall of the female hormones in the body. The follicle, in turn, starts producing progesterone. If it is not fertilized, the amount of this hormone also decreases, just like the estrogens. This period always lasts 14 days. When pregnancy does not occur, the walls of the uterus begin to flake off for a new period.

"Include food sources of vitamin B6 like yeast, wheat germ and whole grains that along with enhanced hydration combat fluid retention. Vitamin also helps in fighting depression, omega 3 source foods, calcium and magnesium may help reduce because it promotes uterine relaxation and soothes the nervous system, "he explains.

This period is also marked by the dreaded Pre-Menstrual Tension (PMS), a set of sensations that occur about 10 days before the beginning of the cycle menstrual. PMS may be present in women's lives at different levels and some (lucky ones) do not even feel its effect. The main symptoms are: anxiety, tension, irritability, mood swings, craving for sweets and salty foods, headaches and fluid retention, among others.

However, bet on food to lighten those annoying signs a bit. "Foods that produce serotonin, such as cocoa, whole grains, grains and nuts, help soften physical symptoms such as breast pain and improve mood. It is also recommended to reduce the intake of caffeine, sodium, red meat and alcohol" , reveals the nutritionist.


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