How to benefit from your Menstrual Cycle
“I’m cranky when I have my period, I feel awful and I just want to stay home in bed.”
“I have such horrible cramps during my time of the month which puts me so on edge, I can’t stand to be around anyone. Every little thing drives me nuts!”
Do these sound familiar? No need to be sheepish, it’s more common than you think!
The menstrual cycle in a woman is a delicate interaction of hormones and physiological responses.
The menstrual cycle is the body’s way of preparing itself every month for a possible pregnancy. As women of childbearing age go through menstruation, overall nutrition is an important issue.
I would like to give you my take on how to actually take advantage of your monthly cycle to achieve improved health and better coping mechanisms.
The menstrual cycle has four unique phases and each brings out different emotional and physical attributes. During these phases, the menstrual cycle either heightens fat burning or increases carbohydrate metabolism.
The four stages of a woman’s cycle are known as the follicular phase, ovulation phase, luteal phase, and menstruation.
The interplay of hormones throughout a woman’s menstrual cycle affects her body and state of mind. Energy intakes are generally higher in the premenstrual phase and some women also have food cravings as their period approaches.
Eating high-protein foods every few hours can often temper or stop food cravings. This should not be done at the expense of other food groups, especially carbohydrates, which should form the basis of the diet.
Fluid retention is common in the days leading up to a woman’s period because certain hormones encourage the body to hold salt (sodium). The more sodium the body holds, the more fluid is retained in the tissues.
Other common symptoms of premenstrual syndrome (PMS) include moodiness, tiredness and constipation. Taking B-group vitamins, particularly vitamin B6, may help, but more research is needed to confirm this.
Light to moderate exercise, such as a 30-minute brisk walk each day, has also been shown to noticeably reduce symptoms of PMS.
Women with premenstrual syndrome do indeed eat more at that time than during the other weeks of their menstrual cycle.
The menstruation phase is known as the transition phase because the body is transitioning back to its normal state.
You should notice a slight increase of energy and decreased water retention! YAYA! This means you can begin to go back to your normal exercise intensity.
Take a guess at what that means! CARBS! Too much, however, won’t be good because insulin sensitivity isn’t at its prime just yet.
Menstruation Meal Plan Over View
Limit the intake of these :
Caffeine: Caffeine causes dehydration and can cause even MORE cramps!
Processed food: Contains a lot of sodium, which will lead to even MORE water retention!
Fried food: High fat foods can increase estrogen levels and increase cramps!
Sugar: High levels of refined sugar can make us grumpier.
Increase the Intake of the Following:
Complex Carbs: Sweet potatoes, quinoa, brown rice, oatmeal, whole grain cereals.
Water: HYDRATE! This may sound contradictory because of increased water retention is common during the menstrual cycle. Water will actually flush out your body, decrease water retention, and lower the severity of cramps. If you don’t drink enough water, your body will compensate by holding onto even more water. So drink up!
Omega-3 Fats: Salmon, avocados, nuts, chia seed, flaxseed, flaxseed oil, olive oil, fish oil supplements
Beans and Lentils: The fiber content in beans can reduce cramps and rid of constipation. Legumes also supply vitamin B complex, which prevents cramps and increase energy levels!
Green Vegetables: Spinach, kale, broccoli, peas, Brussel sprouts! These are great options and they supply high levels of vitamin K, which prevents excessive bleeding and clotting!
Antioxidant Rich Fruit: Berries of all kinds, pineapple, bananas, and kiwi. All of these supply manganese, a key enzyme that increases blood flow (which relaxes cramping), and the enzyme bromelian. Studies show that bromelian relaxes muscle and decreases cramps.
Working out during this phase allows you to return to your normal routines. You have the lay of the land. Workout freely but always exercise with a purpose.
Take advantage of your monthly cycle by using these four key phases to progress in any goals you have for improving or maintaining your figure.
Make it worth your time to treat your body accordingly during these unique phases. As always, speak to your doctor about any concerns you have.
If you typically have extreme pain during your monthly, you may need to refrain from exercise altogether but don’t neglect the other phases throughout the month!
If you are concerned about your nutrient needs you can contact me or comment below.
