rebels This cycle consists of four main phases: menstruation, follicular phase, ovulation and luteal phase. Each phase has its own purpose and is closely related to our emotions, energy and nutritional needs.
1. Menstruation: This is the starting point, the moment when the lining
of the uterus is discarded and we experience our menstrual period. It is a phase,
where our hormone levels are at their lowest. It is normal
feeling a little more tired and craving comfort foods. Here
is where a diet rich in iron and essential nutrients can be helpful.
great help to recharge energy.
2. Follicular phase: After menstruation, we enter the follicular phase,
where our estrogen levels begin to increase. This is a stage
renewal and preparation for ovulation. Our mood tends
to improve. A balanced diet with foods rich in fiber, fats
healthy and protein will help keep our body in optimal condition
conditions.
3. Ovulation: During ovulation, one of our ovaries releases a ready egg
for fertilization. Our estrogen levels are on point
maximum, which gives us a lot of energy and a greater sense of well-being.
If you are looking to have children, this is the ideal time. To maintain the
balance, make sure you get enough nutrients like calcium, vitamin D, and
Omega-3 fatty acids.
4. Luteal phase: After ovulation, we enter the luteal phase, where the
progesterone levels increase. This phase is characterized by a greater
tranquillity. Sometimes we may feel more sensitive or experience
changes in our appetite. To maintain optimal balance, focus on
foods rich in vitamin B6, magnesium and zinc.
But what happens when these hormones are not in balance?
Hormonal regulation is a complex process, which depends on nutrition
adequate, eat complex carbohydrates, proteins and good fats
quality, in addition to a good supply of B complex vitamins.
With the modern lifestyle, lack of sleep, stress, alcohol consumption and
Smoking, environmental pollution and an unbalanced diet can lead to higher and lower estrogen levels, leading to an imbalance.
hormonal.
What can we do to promote regulation?
● Reduces exposure to “xenoestrogens” (chemicals with
estrogenic):
- Avoid plastic containers that contain BPA, prefer glass,
ceramic or stainless steel.
- Consume filtered water.
● Stress and anxiety management, improve sleep through relaxation techniques
relaxation such as meditation, among others. Increase your magnesium intake and
B complex vitamins.
● Maintain an adequate level of physical activity.
Dietary recommendations:
- Increase the consumption of green leafy vegetables, such as broccoli, arugula, among others.
others and good quality protein.
- Reduce the consumption of stimulants such as coffee or mate.
- Reduce alcohol consumption.
- Increase your fiber consumption, consume fruits, vegetables, whole grains and
seeds.
- Increase foods rich in magnesium such as green leafy vegetables,
seeds, spinach, chard, quinoa, nuts, etc.
- Increase your consumption of B complex vitamins such as whole grains,
avocado, eggs, green leafy vegetables, among others.
Other important nutrients:
- Vitamin A: plays a very important role in the functional capacity of the
reproductive organs, and the development of the embryo.
- Probiotics: have been shown to reduce gastrointestinal discomfort as well
such as the stress associated with menstruation.
- Vitamin D: affects the length of periods, regularity of periods and
It has been seen that it could help reduce menstrual pain.
- Calcium: calcium supplementation could improve the symptoms of
premenstrual syndrome, in addition to taking care of bone health throughout the entire
woman's life cycle.
- Omega 3: reduces discomfort and pain associated with menstruation and cycle
menstrual.
- Iron: mainly important in women with very heavy menstrual flows.
abundant to recover the levels lost during the menstrual period,
However, low iron levels can also worsen function.
cognitive and mental clarity, among others, so it is very important
consume adequate amounts of this nutrient.
information and be able to advise you on your case.
With BioCare start to really supplement yourself.
References:
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