How to build a diet in accordance with the menstrual cycle

For a long time, a woman’s life corresponded to her natural rhythms. She clearly knew when to retire and save energy, and when to devote time to active physical activity. Now all this is somewhat forgotten. But in vain! The features of each period of the menstrual cycle should be taken into account both in planning physical activity and in compiling your diet.

The duration of the menstrual cycle in women can vary, but on average it is about 28 days. The first day of menstrual bleeding is conventionally considered the first day of the menstrual cycle.

1‒5 days

This period is characterized by a sharp drop in the hormone progesterone. In the body, the onset of menstruation is triggered – the rejection of the membrane lining the uterine cavity. On these days of the cycle, a gradual increase in the level of estrogen in the body begins.

Features of the diet

• During menstruation, calcium levels drop dramatically. With its deficiency, the rate of metabolic processes decreases, the activity of the muscular and nervous systems is disrupted. Deficiency of this trace element is usually expressed by increased irritability and cramps in the legs. To avoid this problem, include dairy products in your menu (milk – at least a glass a day, low-fat cheeses, cottage cheese) and green vegetables (broccoli is especially recommended, which has a lot of folic acid, which normalizes estrogen levels in the blood and prevents swelling).
• Painful symptoms during menstruation can reduce foods with antioxidants, in particular apples, plums, citrus fruits and red cabbage, as well as vitamin E – they are rich in soybeans and vegetable oil. The lack of potassium and magnesium, which are often the cause of malaise during menstruation, is compensated by bananas, nuts (no more than 100 g per day), potatoes, seeds, apricots and watermelons.
• It is possible and necessary to replenish the loss of hemoglobin with iron-containing foods: seafood, pork and beef liver, buckwheat porridge. This is especially true for those women who use intrauterine contraceptives or who experience heavy menstrual flow.
• The speed of metabolic processes is not too high now, so reduce the consumption of fatty and sugary foods to zero. For a sweet tooth during menstruation, there is an alternative in the form of sweet fruits: persimmon, banana, peach. It is highly recommended not to take alcohol – it promotes vasodilation, and hence increased bleeding.

5-14 days

By this time, menstrual bleeding usually ends, and the level of estrogen in the body reaches a maximum, a potential period of conception begins. On the 13th day, the level of pituitary hormones, which stimulate the maturation and release of the egg from the ovary, also reaches its peak, and on the 14th day ovulation occurs.

Features of the diet

• During this period, it is good to start a weight loss program – the body is set to burn fat. The effect of proper nutrition and reasonable physical activity will be most noticeable.
• Complex carbohydrates are the main fuel for burning fat, so during this period of the cycle, cereals, whole grain bread and new potatoes (boiled or baked) should be enough in the diet.
• Include foods containing zinc in your menu – this microelement is necessary for the synthesis of hormones, including sex hormones. Most zinc is found in animal products. The record holder for its content is oysters, there is enough zinc in rabbit meat and beef liver.

15-23 days

After ovulation, if the egg has not been fertilized, the level of estrogen drops significantly. The follicle from which the egg is released turns into a gland called the corpus luteum, which secretes progesterone. The metabolism slows down – so neither training nor dieting will bring visible results. During this period, fluid is retained in the body – this is manifested by edema, morning bags under the eyes and a slight increase in weight. The skin often becomes more oily, and closer to menstruation, various inflammations and pimples may appear on it.

Features of the diet

• If all of the above symptoms are too pronounced for you, exclude fatty foods from the menu, as well as smoked and salty foods (the latter increase puffiness).
• The basis of your menu should be eggs (preferably quail), fish (especially iron-rich salmon), seafood (mussels, oysters), dairy products, lean meat (veal), liver (beef or chicken), beans, soybeans, peas.
• To reduce the psychological burden of some food restrictions, you can afford a handful of dried fruits or a slice of chocolate.

Day 24–28

The activity of the corpus luteum decreases, which means that the level of progesterone also falls. Some women experience premenstrual symptoms (PMS), such as breast tenderness and mood changes. There may be slight swelling due to fluid retention in the body.

Features of the diet

• Many women at this time are drawn to sweets. In order for progesterone to perform its functions, blood glucose levels must be stable. Of course, sweets are not the best way to raise blood glucose levels, it is much better to do this with foods containing complex carbohydrates (whole grain bread, cereals, fruits). Moreover, thanks to such a diet, in 50% of women it is possible to significantly reduce the too bright manifestations of PMS, and in 10% of cases to completely get rid of discomfort.
• In order to reduce irritability and depression, supplement your diet with herbal teas from chamomile, yarrow, marigold or lemon balm. It is better to refuse strong black tea, coffee, alcohol – they can aggravate changes in the psycho-emotional state.