My Cycle Bowls
There’s a lot they didn’t teach us about female reproductive health in 6th grade, like how your diet affects your menstrual cycle or that genetics play a huge role in period pain and/or that a lot of the symptoms we experience during those 3 – 7 days aren’t actually normal.
Lessons I’m learning while journeying through womanhood.
Menstruation is defined as the elimination of the thickened lining of the uterus (endometrium) from the body through the vagina. Menstrual fluid contains blood, endometrial cells and mucus. This process ‘normally’ lasts between 3 – 7 days. During this time, your estrogen and progesterone levels are at their lowest which triggers shedding of the uterine wall. This is what’s called a period.
Certain nutrients are not only important to help replenish what is lost while bleeding but also help prevent and manage symptoms like cramping, bloating, and moodiness.
That’s why during the Menstrual Phase you should eat foods that help support your cycle. Focus on foods rich in;
🔸Iron, zinc, B12 – help replenish nutrients lost in the blood
🔸Vitamin C – help with inflammation, hormone production and aids in the absorption of iron
🔸Magnesium – calms the nervous system which results in less anxiety and also promotes healthy excretion of estrogen. Magnesium helps reduce the activity of the hypothalamic-pituitary-adrenal (HPA). This results in less anxiety, less cortisol, and a better capacity to cope with stress. Also helps with menstrual cramps by relaxing the smooth muscle of the uterus.
🔸B vitamins – boosts energy and serotonin levels and also helps to reduce stress
🔸Omega 3 – has strong anti-inflammatory that can help to manage cramps
What’s on my plate;
Coconut lime chicken breast (B12, Zinc, Iron), Brown veggie rice(Vit C, Potassium), Pumpkin puree (Potassium, Vit E & B2, Iron), Almond flakes (Magnesium), Sunflower seeds (Magnesium, Zinc), LTC Salad (Vit C)
*Remember that your gut is at the centre of who you are and has a direct impact on how the rest of your body functions so take extra care and support during this period.
#periods#periodhealth#guthealth
