Foods to avoid in the 4 phases of the menstrual cycle
Cravings to smoke, on the one hand, and nausea, on the other, are symptoms that many women suffer from during their lifetimes.
period of menstruation. This is due to the different hormonal phases that the body goes through during the menstrual cycle.
If you don’t want to be dependent on drugs, you can provide relief to your body during your period (or other phases) through nutrition. Find out which foods are or are not suitable for each phase of the cycle by following the information below.
From the onset of puberty until the last bleeding at the end of menopause, the (female) body goes through about 400 cycles. The length of the menstrual cycle varies from person to person. Age, weight and diet influence it. In general, doctors consider a period of between 25 and 31 days to be normal. During a menstrual cycle, the body goes through the following four phases:
Phase 1: Periods
The first phase is probably the best known: menstruation. During this period, which lasts about five to seven days, the unfertilized egg is rejected by the uterus.
Food to avoid: during this phase, many menstruating women feel flabby and bloated. It is not uncommon for them to suffer from abdominal cramps. This is often because they consume a lot of fat and salt. While these things can provide relief during menstruation, they also constrict blood vessels, which can make abdominal cramps worse.
Solution: pay attention to the quality of your food. Fresh vegetables and foods high in fiber, such as wholemeal bread, can prevent bloating. You can get more iron by eating red meat or tofu.
Phase 2: The follicular phase
After menstruation, during the follicular phase, the concentration of estrogen in the blood is highest. This leads to an egg rising from the follicle, also known as an ovulation follicle, to its surface and preparing for ovulation.
Food to avoid: as the body prepares for a possible pregnancy during this phase, processed foods should be avoided. Avoid sugar and white flour products during this time. High protein dairy products should also be avoided during this time as they can cause bloating.
Solution: support your body with proteins like chicken or lentils.
Phase 3: Ovulation
The follicular phase is followed by ovulation. Depending on the length of the cycle, this phase occurs about 14 days before the menstrual phase. The increase in the level of luteinizing hormone (LH for short) ensures that the egg is pushed out of the follicle and migrates through the fallopian tube into the uterus.
Food to avoid: even during ovulation, the body should be relieved by eliminating white flour products. In addition, coffee should only be consumed in moderation during the third phase of the menstrual cycle.
Solution: during this phase, you can, taking into account the exceptions mentioned above, make yourself happy. Vegetables and fresh fruits are particularly suitable because of their fiber content. But chocolate can also be consumed in moderation, especially dark chocolate, because the flavonoids it contains promote blood circulation in the body.
Phase 4: The secretion phase
The rest of the follicle forms what is called the corpus luteum, which produces the hormone progesterone. This helps strengthen the lining of the uterus and provide it with nutrients. This prepares the uterus for the implantation of a fertilized egg.
If the egg is not fertilized in this phase, the corpus luteum shrinks and the level of progesterone drops. As a result, the lining of the uterus is shed and a new menstrual cycle begins. If an egg is not implanted, premenstrual syndrome, or PMS for short, occurs during this 4th phase. When your period begins, symptoms such as mood swings or headaches usually appear again.
Food to avoid: During the 4th and final phase of the menstrual cycle, the body’s energy level decreases while cravings increase. In this phase, it is necessary above all avoid alcohol and sugar, which are not beneficial to the body.
Solution: during this phase, you should make sure to eat several small meals instead of three large ones. Prefer peas, raspberries and sunflower oil in your diet, as they promote blood circulation and provide the body with magnesium. They support the muscle functions of the body and therefore are an excellent preparation for the next period.
Ibuprofen or other pain relievers may not be necessary to treat PMS and abdominal cramps. With a little practice, you can also support your body naturally during the different phases of the menstrual cycle. However, it is of course reassuring to know that you can also use medication in an emergency. You can also indulge your voracious appetite during your period without having a bad conscience. The best way to overcome this period is to exercise caution and composure.