Against menstrual pain: the right diet for each phase of the cycle

With the right diet, you can combat period pain. We tell you what nutrients your body needs in each phase of the cycle.

A woman’s menstrual cycle has several phases. A menstrual cycle usually lasts 28 days, but can last between 25 and 35 days depending on the woman. A cycle consists of a total of three phases.

Ovulation occurs between the twelfth and fourteenth day of the cycle. This is when a follicle in the ovary ruptures and releases an egg into the fallopian tube, which then carries the egg to the uterus. If the egg is not fertilized, it dies.

The last phase of the cycle is called the secretory phase. The ruptured follicle develops into a corpus luteum, which produces the hormone progesterone. This hormone influences the remodeling of the lining of the uterus to prepare for the fertilized egg.

If the egg is not fertilized and implants in the uterus, the corpus luteum regresses. This causes progesterone levels to drop and the lining of the uterus to break down. This is when menstrual bleeding begins.

Cycle phase: proper nutrition against mood swings

These changes in your body also affect your emotions. One day you may feel joyful and full of energy and the next day you are constantly on the verge of tears.

In addition, the menstrual cycle also causes pain in the abdomen or chest area. If you recognize your needs during menstruation, you can influence your emotional state with your diet.

Depending on the phase of the cycle, the needs of your body change in terms of nutrients, minerals and vitamins. With the right diet, you can optimally support the change in sex hormones.

The menstrual cycle can be divided into the budding phase and the releasing phase. The first describes the end of menstruation and ovulation, the second then the phase after ovulation and menstruation.

Bloom phase: You need these nutrients at the end of menstruation

At the end of the menstrual cycle, your body needs a lot of folic acid, zinc, and vitamins A and C.

  • You can get folic acid in cauliflower, spinach, kale, wheat germ, almonds, strawberries, and mango.
  • You can find zinc in emmental cheese, beef, millet, lentils, oatmeal, poppy seeds, and peanuts.
  • Fennel, broccoli, sea buckthorn, kiwi, red bell peppers, spinach, cauliflower, and kale provide you with vitamin C.
  • You get vitamin A inChicory, carrots, spinach, peas, liver, tomatoes and apricots.

Release phase: important nutrients after ovulation

In the letting go phase, you are likely to be plagued by mood swings, loneliness, fatigue, and irritability. You prefer to keep to yourself and retire.

Your appetite also changes, you tend to have cravings and cravings for particularly salty or sweet foods. With potassium, calcium, iron and omega-3 fats you can support changes in your hormonal balance.

  • you get potassium Avocado, raw cocoa, potatoes, lentils, honeydew melon and spinach.
  • Calcium gives you Emmental, Gouda, Parmesan,Raw cocoa, milk, sesame, poppy and chia seeds.
  • You can find iron in pumpkin seeds, soybeans, oatmeal, and raw cacao.
  • You can get omega-3 fatty acids fromWalnuts, flaxseed oil, rapeseed oil, salmon, tuna, herring, sprat and chia seeds.

It depends on the right foods.

Even with acute menstrual cramps, you can act against abdominal pain and headaches with the right foods. If you suffer from cramps, lady’s mantle, raw cacao and yarrow herb will help.

Ginger can ease headaches and nausea, and when you’re in a bad mood, try raw cacao or margarita tea.

You should avoid alcohol

Just as certain foods can help you through your cycle, there are also things you’d rather not eat. This includes, for example, alcohol.

If you drink beyond thirst during a period with menstrual cramps, it can make it significantly worse. Because alcohol has a direct influence on the hormonal balance of the body.

Drinking significant amounts of alcohol increases the risk of increasing PMS symptoms, such as headaches, mood swings, and fatigue.

Researchers estimate that 11 percent of PMS symptoms worldwide are actually due to heavy alcohol use. In Europe it is even 21 percent.

Nicotine has a negative impact on your body.

Just like alcohol, nicotine also has a negative impact on your body, especially if you smoke cigarettes during PMS symptoms.

According to a Japanese study, smoking 20 or more cigarettes a day affects the menstrual cycle. Therefore, smokers had more severe PMS symptoms than non-smokers.

The ability to concentrate was particularly reduced, and the water retention and pain perception of heavy smokers were also increased.

Other studies show that during the secretion phase, nicotine cravings actually increase. When menstruation then begins, the desire for her decreases.

Exercise against PMS symptoms

Exercising can actually relieve uncomfortable pain before and during your period. Researchers in an Iranian study looked at about 40 female students between the ages of 18 and 25, and some of them completed three 60-minute training sessions a week.

After a two-month trial phase, the athletic women showed a reduction in PMS symptoms. The women who did not exercise every day did not feel any change.

It didn’t matter what sport the women did. Yoga, aerobics, walking, or going to the gym can help.

So if you eat right and exercise regularly, you can reduce problems with your menstrual cycle.

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