There are ways to feed your body to fuel it during your menstrual cycle
There are two “phases” during the menstrual cycle: the follicular phase during the first 15 days of the cycle, including our period, and the luteal phase being from days 16–28.
Days 1–7: period
Days 8–13: mid follicular phase
Days 14—15: ovulation
Days 16–28: luteal phase
During the first phase, we are more oestrogen-dominant. We also tend to conserve carbohydrate stores, but have an increased ability to burn fat. Your diet should therefore be high in carbs with a regular intake of proteins. You also need to increase your intake of iron to make up for what you lose during your period, and to help absorb that extra iron, increase your intake of vitamin C. Try foods such as oatmeal, kidney beans, lentils, poultry, strawberries, oranges and peppers in the follicular phase.
During the second phase, we are more progesterone-dominant. Typically, this is when our hunger levels increase, but our metabolic rate increases as well, so we burn more calories.
Due to the change in hormones, our bodies switch to being fat-dominant as a fuel source during this phase, so your diet should consist of healthy fats, protein and less starchy carbs. For this luteal phase, choose foods such as avocados, almonds, salmon, pork, and beef.
Adjust your nutrition based on where you are in your cycle and see how much of a difference it makes!
Read the full article on Nutritionist Resource.
Written by Rebecca Jennings MSc ANutr
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