We've grown up with the idea that periods are just a monthly event with a few days of pain, after which everything goes back to normal. In reality, the menstrual cycle is a continuous hormonal process with four stages. Knowing these stages helps us gain more control and understanding of ourselves, allowing us to take better care of our bodies.
Follicular Phase
This phase begins immediately after periods and lasts about a week. The hormones FSH and LH stimulate egg growth and increase estrogen production. At this stage, eat fiber, antioxidants (like pomegranates and blueberries), vegetables like broccoli and kale, and fermented foods for gut health. Pumpkin and flax seeds are rich in phytoestrogens that help prepare for the ovulatory phase.
Ovulatory Phase
During this phase, you feel more energetic and social, but you may also feel nervous or irritable due to high levels of estrogen and LH. Eat greens, beans, nuts to get zinc and magnesium. Also, do high energy workouts in the morning and relax in the evening.
Luteal Phase
This is the longest phase, lasting 10-12 days before periods. PMS symptoms can include fatigue, anxiety and bloating. During this time, the body prepares for a possible pregnancy, but if the egg is not fertilized, pain begins and the lining of the uterus begins to loosen to begin menstruation. During this phase, increase your water and electrolyte intake to help with pain and take care of your skin. Healthy carbohydrates and foods with vitamins D, B6 and omega-3 are important to keep energy levels high.
Menstrual Phase
During this phase, lighter exercises such as yoga and walking are preferred. Foods with iron (red meat, beans, lentils) are important to replace blood loss. Also, eat foods rich in B12 (yogurt, eggs, turkey), vitamin C (peppers, strawberries, broccoli) and omega-3 for better hormonal balance.
Suggested articles:
