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Menstruation is a natural and important process in women’s body. During this period, many physical and mental changes take place in the woman’s body. These changes also affect their diet and lifestyle. Right eating habits and diet are very important during this period, as it helps in providing energy to the woman’s body, maintaining hormonal balance and improving mental state. Therefore, it is important for women to take the right diet according to their menstrual phase. Come, let us know from experts about which foods are beneficial to eat during the menstrual phase and when to eat what.
In how many parts can the menstrual phase be divided?
Menstrual phase can be divided into four parts, the body’s requirements are different during each phase, and based on these changes, changes in diet are required:
- Menstrual phase: This is the time when menstruation begins and bleeding occurs.
- Follicular phase: During this period the egg develops.
- Ovulatory phase: Ovulation means the release of the egg.
- Luteal Phase: In this phase, the decision to conceive takes place and the body undergoes hormonal changes.
1. Menstrual phase: When menstruation begins, the body bleeds, which can lead to feelings of fatigue, weakness, and mood swings. During this time, the body needs more energy and a special diet to compensate for the lack of blood.
- Iron rich foods: Such as green leafy vegetables (spinach, fenugreek), pulses, beans, dry fruits (dates, raisins). It helps in removing anemia.
- Vitamin C: Vitamin C increases the absorption of iron in the body. For this you can consume orange, amla, capsicum and strawberry.
- Protein: During this period, protein intake is also important. Things like pulses, eggs, milk, cheese and chicken are rich in protein, which provides energy to the body.
2. Follicular Phase: In this phase the egg develops in the body. Hormonal levels increase and energy levels normalize. This is a time when the body does not need much nutrition, but may need a little extra energy.
What to eat in follicular phase:
- Complex Carbohydrates: Such as oats, brown rice, whole grains. These provide energy to the body gradually.
- Protein: Such as meat, fish, tofu, and soy. These help in keeping the body strong.
- Consumption of fruits and vegetables: These provide vitamins and minerals to the body, which maintain energy throughout the day.
3. Ovulatory Phase: This phase is the most important, because during this time the egg is released and pregnancy is decided. During the ovulatory phase, a woman’s body undergoes hormonal changes and she may become slightly sensitive physically and mentally.
What to eat in ovulatory phase:
- Zinc and Magnesium: Such as meat, nuts, seeds, and green leafy vegetables. These help in maintaining hormonal balance.
- Healthy Fats: Things like avocado, olive oil, and nuts provide healthy fats to the body.
4. Luteal Phase: During the luteal phase the body decides to conceive and hormonal changes occur. During this time the body may feel stressed and tired.
luteal phase What should we eat:
- Vitamin B6: Such as bananas, potatoes, chicken, and whole grains. It helps reduce mood swings and relaxes the body.
- Water and Hydrating Foods: To keep the body hydrated, one should drink water, coconut water, and fruit juices.
conclusion
Special care should be taken about diet during menstrual phase because right diet helps in coping with various changes in the body. Taking the right diet at the right time not only improves your health, but it also provides you mental peace. So the next time your period comes, follow these simple diet tips and take care of your health.
