Menstruation is a natural and important process in women’s bodies. During this period, many physical and mental changes take place in the woman’s body. These changes also affect their diet and lifestyle. Good eating habits and diet are very important during this period, as they help provide energy to the woman’s body, maintain hormonal balance and improve her mental state. It is therefore important that women adopt a diet adapted to their menstrual phase. Come let us know from experts which foods are beneficial to eat during the menstrual phase and when to eat what.
How many parts can the menstrual phase be divided into?
The menstrual phase can be divided into four parts, the needs of the body are different during each phase, and depending on these changes, diet changes are necessary:
- Menstrual phase: This is the time when periods start and bleeding occurs.
- Follicular phase: During this period, the egg develops.
- Ovulatory phase: Ovulation means the release of the egg.
- Luteal phase: During 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 period, the body needs more energy and a special diet to compensate for the lack of blood.
- Foods rich in iron: Like green leafy vegetables (spinach, fenugreek), legumes, beans, dried fruits (dates, raisins). This helps eliminate anemia.
- Vitamin C: Vitamin C increases the absorption of iron in the body. For this, you can eat orange, amla, bell pepper and strawberry.
- Protein: During this period, protein intake is also important. Foods like legumes, eggs, milk, cheese and chicken are rich in protein, which provides energy to the body.
2. Follicular phase: During 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 a lot of nutrition, but may need a little more energy.
What to eat in the follicular phase:
- Complex carbohydrates: Like oats, brown rice, whole grains. These gradually provide energy to the body.
- Protein: Like meat, fish, tofu and soy. These help keep the body strong.
- Consumption of fruits and vegetables: These provide the body with vitamins and minerals that maintain energy throughout the day.
3. Ovulatory phase: This phase is the most important, because during this period the egg is released and the 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 during the ovulatory phase:
- Zinc and magnesium: Like meat, nuts, seeds and green leafy vegetables. These help maintain 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: Like 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
Particular attention should be paid to diet during the menstrual phase, because proper nutrition helps to cope with various changes in the body. Eating the right diet at the right time not only improves your health but also gives you mental peace. So the next time your period comes, follow these simple diet tips and take care of your health.
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