Tell us what phase of your menstrual cycle you are in and we will tell you what to eat

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Diet in the various phases of the menstrual cycle is important. There is a time when hormones are “raging”, and that is why we feel a great desire for e.g. pizza. It is worth learning to listen to your body – for your health!

There have been many books written on the subject of rational and healthy nutrition, because the state of nutrition affects our health – and thus both physical and mental well-being. A very interesting topic, which has recently been discussed by many nutritionists, is a woman’s diet during the different phases of the menstrual cycle

For example, internationally recognized nutrition and hormonal health expert Marta León (creator of the Food Green Mood blog) introduces us to the world of nutrition based on the hormonal needs of our menstrual cycle in a didactic, fun, practical and rich way.

In her posts, she writes about how hormones “creep” into every aspect of our lives, and by extension, ourselves, and manifest themselves in the way we think as well as the way we digest or deal with stress. Interpreting reality, given the hormone levels of the moment we are in, can make the difference between living with frustration and better understanding ourselves and taking action. Knowing what to eat during a particular period of our menstrual cycle will help us far more than we can imagine. It may even alleviate the most annoying aspects of women’s menstrual pain.

Cleansing, decreased energy – Phase I of the menstrual cycle (menstrual). Avoid alcohol and coffee!

During the first phase of the menstrual cycle we lose a lot of energy. That is why we should focus mainly on regenerating our body during this time. Of course a healthy and balanced diet will help us.

What should be on our plates? A lot of natural juices, which are vitamin bombs, but they also have properties cleansing the body from toxins. Let’s drink at this time, for example, smoothies made of green vegetables – celery with parsley. You may also be tempted to eat a few cubes of dark chocolate – it’s a real positive energy bomb. Avoid alcohol and coffee as much as possible.

The second phase of the menstrual cycle (follicular), swelling disappears. The diet should be rich in legumes

For a large part of women, the second phase of the menstrual cycle is the most friendly. Why? Because the troublesome menstrual swelling and the feeling of “fullness” disappear. The lack of these ailments is a consequence of an increase in the level of estrogen. Many women also notice that their complexion and hair condition improve.

What is worth putting on our plate during this menstrual phase? The body needs more carbohydrates, so the best solution will be all kinds of groats, rice, oatmeal – they will give us even more energy. A diet rich in legumes, beans, lentils, nuts and seeds is also very important at this time.

Phase III – ovulation. Bet on vegetables rich in fibre and vitamin D

The ovulatory phase is a key moment of the entire menstrual cycle. The main role during this phase is played by two hormones: estradiol and progesterone, which strongly affect metabolism. In this phase of the cycle it is recommended to eat products rich in fibre, especially vegetables such as carrots, beet, pumpkin, broccoli and peppers. It is also worth including products rich in vitamin D into the diet, e.g. fish: mackerel, tuna or salmon.

Phase IV – luteal. Start your day with a breakfast of oatmeal

The luteal phase is the last phase when it comes to the menstrual cycle, and also the most troublesome. Unsurprisingly, it is during this time that premenstrual syndrome occurs. It is also worth being aware that during the luteal phase a woman’s body is being prepared so that in the future an egg cell can be fertilized and have the right conditions for this

During this period it is good to start the day with a wholesome breakfast such as oatmeal with nuts and favourite fruit. It is also important to eat products rich in calcium: kale, cabbage, parsley, green beans, Brussels sprouts and broccoli. Nuts, especially hazelnuts, are also a great source of calcium.

photo by Rachel Claire/

Read also: What does the color of menstrual blood say about our health?

Main photo: Daria Shevtsova/

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