In the absence of pregnancy, the uterus sheds its lining, resulting in menstrual bleeding, Saheb explains.
That said, Saheb stresses the last thing you want to do is adopt a restrictive mindset.
Dont be too self-critical and listen to your body and emotional needs, she says.
In the mid-follicular phase, once bleeding has stopped, estrogen levels rise, and so does our energy.
In addition to probiotic-rich foods, Saheb recommendsO Positivs Prebiotic Fiber Gummiesthat contain three grams of fiber per serving.
She notes that during this time, the bodys basal temperature rises, hence the summer analogy.
a registered dietitian, certified nutrition specialist, and founder ofSalamati Nutrition
This can be accompanied by feeling more social and vibrant than usual, according to Saheb.
During this time, we want to support our bodys favorite detox organ, the liver.
Fiber-rich foods also supportestrogen detoxification3, Saheb says, which is crucial for maintaining hormonal balance.
Or, for a plant-based approach, seaweed, walnuts, chia seeds, or edamame.
In thelateluteal phase, progesterone levels rise until menstruation, Saheb says.
During this time, she notes that you may experience an increase in appetite.
Complex or slow-burning carbohydrates regulate our happy hormones, akaserotonin and dopamine, Saheb says.
This can play a role in keeping mood and appetite stable.
The menstrual cycle is a powerful and complex system that is affected by many environmental and lifestyle factors.
a registered dietitian, certified nutrition specialist, and founder ofSalamati Nutrition
Its important to remember that this is aguideto help nourish you throughout each stage of your cycle.
Dont stress too much about what you shouldnt eat.
Instead focus on slowly incorporating more of the foods listed in each phase, Saheb says.
As such, Saheb says it may be difficult to pinpoint which season youre in at all times.
The most important thing in Sahebs purview?
Listen to your body and adjust your diet based on your individual needs and howyoufeel.
An RD shares how to eat for your menstrual cycle:
Babbar, Karan et al.
Menstrual health is a public health and human rights issue.The Lancet.
7,1 (2022): e10-e11.
doi:10.1016/S2468-2667(21)00212-7
Rohatgi, Aishwarya, and Sambit Dash.
2023, doi:10.3389/fgwh.2023.1128169
Hodges, Romilly E, and Deanna M Minich.
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