Understanding the role of nutrition in the menstrual cycle is an important step in this process. It can directly influence hormones, cycle balance, and even the symptoms of the dreaded PMS.
The menstrual cycle is divided into phases and occurs, on average, every 28 days, although variations between 24 and 38 days are normal. During this period, hormonal changes occur that affect mood, appetite, energy, and even physical and emotional disposition. Therefore, choosing the right foods for each phase can make all the difference.
Follicular phase: what to eat to have more energy
This phase begins on the first day of menstruation and continues until ovulation. With blood loss, the body needs more iron, energy, and nutrients to support regeneration. Examples include:
Red fruits and dark green vegetables (rich in iron and antioxidants);
Whole grains and lean proteins;
Constant hydration.
Ovulatory phase: foods that promote fertility
During this phase, the body prepares for possible fertilization. It's time to include foods that promote ovulation and combat inflammation:
Good sources of fat (avocado, olive oil, seeds);
Zinc, vitamin C and antioxidants;
Calcium and omega-3 to relieve cramps and bloating.
Luteal phase: how to reduce PMS symptoms with diet
After ovulation, the most intense phase of PMS begins. Mood swings, cramps, and fluid retention are common. Diet can alleviate these symptoms:
Magnesium and vitamin B6 (cocoa, banana, nuts) for irritability;
Ginger, cinnamon and sardines (anti-inflammatory action);
Avoid sugar, caffeine and excess salt.
Check out some benefits of MAHTA's Superfood Shake :
Rich in prebiotic fibers;
Made from plants;
Rich in vitamins;
Low carb;
14g of protein per serving.
The vitamins present help the body function properly, and the fiber promotes intestinal health, which can contribute to hormonal regulation and reduce discomfort throughout the cycle.
Foods that worsen PMS symptoms
Salt: causes swelling and fluid retention;
Sugar: unbalances mood and increases appetite;
Coffee: can cause irritability, discomfort and digestive discomfort;
Alcohol: worsens headaches and causes dehydration;
Very spicy food: can cause digestive discomfort.
Practical tips for each phase of the menstrual cycle
Menstrual phase:
Balanced diet;
Rest;
Light exercises.
Follicular phase:
Physical activities;
Energy foods.
Ovulation:
Keep the pace;
Hydrate yourself well;
Consuming good fats.
Luteal phase:
Anti-inflammatory diet;
Relaxation;
Self-care
Paying attention to your diet throughout your menstrual cycle is a way to reconnect with your body and promote well-being throughout all phases. Small choices on your plate can make a big difference in PMS symptoms, mood, and even cycle regularity. How about starting to pay more attention to your diet?
Follow the MAHTA blog and discover how nutrition can transform your health!
