Eating right during that time of the month- for us the uterus owners, can be not so fun at times, all that cramping, bloating, headaches, mood swings, hunger and tiredness are all common during this time of the month.
A women’s body is just so incredible and the pain we go through every month is just breathtaking. Now these monthly hormonal changes are natural but nourishing the body right way before, during and at that time to manage all the symptoms is important
Before: we have lowered levels of Follicular stimulating hormone (FSH) and luteinizing hormone (LH) with an increase in estrogen and progesterone levels. This is when PMS is likely to strike which triggers things like bloating, cravings, irritability, fatigue and mood swings.
Remedies: include dark green leafy veggies, plant protein, essential fatty acids and fiber rich foods like spinach, broccoli, whole grains, quinoa, tofu, lentils, dark chocolate etc
Proper hydration also counts.
Try to avoid: excess salt as it may cause water retention and bloating. Do not binge eat as it may cause indigestion.
During: this is your day one of your cycle.! It’s crucial to bulk up your energy levels and increase anti inflammatory foods to keep those levels in check to have a painless period.
Eat a diet rich in magnesium and iron rich foods, whole grains, dark chocolate, fatty fishes, yoghurt, nuts, hot peppermint or ginger tea, reduces the cramps. Keep moving around but nothing too intense.
After: a strong increase of estrogen levels in follicular phase triggers the LH and the process of ovulation starts around 14th day of your cycle. Nourishment is imperative during this phase.
It’s time to amp up on B vitamins, lean proteins, calcium. Iron rich foods like meat, spinach, dairy, legume, lentils and green leafy veggies etc
Good carbs like oats, brown rice, fruits, fibrous veggies, lentils and berries also fibre rich foods like nuts and oilseeds, whole grains etc. physical activity and hydration is the prime to have your next cycle pain free.