PERIOD AND NUTRITION: what should I eat? What should I avoid?

A good and healthy nutrition helps preventing menstrual irregularities, but even cramps and mood swings can be affected by the food you eat. What we need is the correct balance of vitamins, minerals and all the nutrients.

The insulin has an important role: a diet rich in carbohydrates helps the resistance towards this hormone which is often connected to the PCOS, sometimes cause of menstrual irregularities.

Having regular meals and paying attention to protein and carbohydrates in each meal helps with the balance of the insulin levels during the day.

A diet low in vitamin E and B6 can also affect hormonal balance.

During each phase of the menstrual cycle we should eat differently. Having a bad mood or feeling hungry can be caused by a broken hormonal balance or a low blood sugar for example, so with the right nutrition we can overcome this unbalances and also have a more positive response to our period coming.

So what we should eat?

During the ovulation phase we should prefer red meat, eggs, fish, potatoes and tomatoes but we should avoid cheese as it may increase inflammation.

During the post-ovulation I suggest you to prefer fish, fennel, celery, salad, asparagus, poultry and dandelion tea. To help you support your health during this phase you

might find useful to avoid cheese, crisps, sauces, pepperoni, salami, too sweet food and drinks.

The pre-menstrual phase actually requires nothing in particular to avoid, but we should prefer pasta, rice, potatoes, legumes and fish.

However, every woman has a different period. If you have a heavy period you should eat a lot of fruit and vegetables (lemon, oranges, kiwi, peppers) because they help with the blood flow. You can also eat cheese, red meat, nuts, chicken, fish, eggs and legumes to re-balance your iron levels. What I suggest is to avoid food that helps the blood fluidification such as mushrooms, onions, parsley, pineapple. On the other hand this food is perfect if you have a light period.

If you suffer from cramps, the food rich in magnesium and calcium should be perfect, bananas, green vegetables, bran, sardines, yogurt. Also consider the rich in Omega3 food.

For constipation symptoms, fruit should be your best friend while for breast pain you should consider a good amount of vitamin E and B6.

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