Good Man's Guide: Becoming Her Menstrual Cycle Hero

Encountering premenstrual tides? Don't let breast tenderness, acne, headaches, and bloating disrupt your life rhythm! Mastering menstrual cycle nutrition might be the key to restoring balance, allowing both you and your partner to comfortably enjoy each day.

Explore the 28-day menstrual cycle, uncovering the body's different needs at each stage:

(above picture gets from Website:https://helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-period )

Menstrual Phase Details (3-7 days):

During menstruation, hormone levels are generally at their lowest. The key term here is "replenish."

• Iron: Menstrual flow increases iron needs. Consume more lean red meat (beef, lamb) and legumes (black beans, red beans).

• Vitamin C: Helps with iron absorption. Can be obtained from oranges, strawberries, or red peppers and broccoli.

• Vitamin K: May help reduce excessive bleeding. Found in dark green vegetables (spinach, kale).

• Vitamin E: Can alleviate menstrual pain and flow. Start taking 200 IU daily two days before menstruation begins and continue until three days after it starts.

Follicular Phase Choices (about 16 days):

The follicular phase lasts about 16 days, beginning with menstruation. During this time, the hypothalamus and pituitary gland promote follicle development, and estrogen levels rise. Eating these foods can help regulate estrogen levels:

• Cruciferous Vegetables: Such as broccoli and cauliflower, help regulate estrogen.

• Fermented Foods: Like kimchi and yogurt, support gut health.

• Healthy Fats: Avocado and flaxseed provide energy and help hormone synthesis.

Ovulation Phase Strategies (mid-cycle):

During ovulation, usually around the middle of the cycle, estrogen levels peak. This is the most energetic phase of your cycle. Appropriate nutrition can help maintain hormone balance:

• Low Glycemic Index (GI) Carbohydrates: Such as most fruits, vegetables, legumes, nuts, and whole grains help stabilize blood sugar.

• Healthy Fats: Choose foods rich in monounsaturated and polyunsaturated fats like salmon, mackerel, flaxseeds, chia seeds, and walnuts.

• Antioxidants: Consume plenty of blueberries, blackberries, and dark leafy greens for their antioxidant content.

• Vitamin D and Folic Acid: Get sunlight and eat fortified milk, eggs, spinach, asparagus, and fortified breakfast cereals rich in folic acid.

Luteal Phase Adjustments (second half of the cycle):

After ovulation, the egg develops into the corpus luteum, producing progesterone and some estrogen. Many women experience PMS during this phase, including mood swings and increased appetite. Recommended diet:

• Complex Carbohydrates and Fiber: To stabilize blood sugar and reduce hunger, like sweet potatoes and root vegetables.

• Healthy Sweets: Dark chocolate and low-GI fruits satisfy sweet cravings.

• Magnesium: To relieve cramps, reduce bloating, and ease premenstrual tension, such as pumpkin seeds.

• Protein and Quality Fats: Increased energy and nutrient consumption in the luteal phase, choose fish, nuts, and avocado.

• Calcium and Iron: To address specific cravings, opt for tofu, dairy products, spinach, and lean meat.

Understanding and adjusting your lifestyle based on the different stages of the menstrual cycle allows you to gracefully navigate hormonal fluctuations. The menstrual cycle becomes a natural metronome to help you maintain optimal health and daily happiness. Embrace this cycle and sync your life with nature's rhythm to unlock new possibilities.