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Hanger, be gone! What to eat on your period
Periods its a constant struggle in a womans life All that tiredness, boating, Breast tenderness, skin breakouts, cramps, mood swings, Hanger did we mention the mood swings and the hanger
Periods- it’s a constant struggle in a woman’s life. All that tiredness, boating, Breast tenderness, skin breakouts, cramps, mood swings, Hanger- did we mention the mood swings and the hanger?
Yes, it’s a constant struggle but, the good news is, it’s actually not all gloom and gloom. What you eat and the exercise you do can reduce your symptoms and leave you feeling better.
What to eat for your cycle:
Days 1-5 Menstruation
The first five days or so depending on the person to person of our menstrual cycle marks the time when blood loss occurs, therefore putting us more at risk for lower iron levels. It is crucial for younger girls in particular, even more so if you are vegetarian or vegan, to get enough iron rich foods into your diet or supplement if needs be. It is important to ensure your intake of vitamin C is sufficient too as this enables iron to be absorbed into the body more easily.
Iron rich foods: Red meat, spinach, dark leafy vegetables, legumes, and fortified milks.
Vitamin C: Oranges, Red and green peppers, pineapple, strawberries, chilly, peppers, broccoli, cauliflower, mango.
Days 5 - 13:- Follicular Phase
Your energy levels rise slightly after bleeding stops your body is preparing for ovulation. So hormones like FSH begins to slowly increase to tell the body to prepare to release an egg. Studies have shown that in this phase that women may show greater output when strength training and be able to endure longer exercise sessions. It is therefore important to fuel your body correctly by consuming enough healthy carbohydrates.
Good carbohydrates: Oats, Brown rice, Fruits, Fibrous veggies, lentils and strawberries.
Protein Rich foods: eggs, yogurt, fish, and seafood, soya, pistachio nuts, chicken and turkey.
Days 14-16 Ovulation
An egg us released the female body may again see hormone levels being changed Oestrogen and testosterone levels rise. And this may lead to a change in our appetite levels. Many women have reported feeling less hunger around these days, so its important to get more quality foods in over quantity. Fresh foods as well as protein rich foods are good at keeping energy levels sustained. Fibre rich foods are also important around this time as it helps the body rid itself toxins and the increased levels of hormones produced.
Fibre rich- flax seeds, Oats, Nuts, seeds and whole grain bread and cereal.
Fresh foods: Potatoes, Avocado, Broccoli, and Raspberries.
Days 17- 28 Luteal and Premenstrual Phase
The few days before our period, the change in hormones can leave us feeling a little more sluggish and hungrier. We may crave unhealthy, fatty foods as our body prepares for the next period. Some women may experience cramping even the week before their period. Magnesium is a great nutrient to help relieve or prevent painful cramp.
