Certain foods can help minimize menstrual discomfort and improve health
The follicular phase is the starting point of the menstrual cycle. It begins on the first day of menstruation and lasts on average 14 days, ending with ovulation. During this period, levels of the hormone estrogen increase, which stimulate the release of follicle-stimulating hormone (FSH). It is this hormone that drives the development of follicles in the ovaries, structures that contain eggs.
As the phase progresses, the follicles begin to produce estrogen in greater quantities. These hormones are responsible for preparing the body for ovulation, thickening the endometrium – the inner layer of the uterus – and promoting the production of clear, elastic cervical mucus, which facilitates the passage of sperm. Despite these important functions, the first few days of this phase may be marked by symptoms such as menstrual cramps, tiredness, low back pain and migraines.
Role of food in the menstrual cycle
According to nutritionist Priscila Schramm, a women’s health specialist, diet plays an important role in minimizing menstrual discomfort and helping schedule nutrients lost during bleeding.
“The follicular phase is a time of monitoring the menstrual cycle, when the body begins to prepare for ovulation. During this period, iron replacement is essential, especially for women who deal with heavy menstrual flows,” she explains.
He emphasizes that iron-rich foods, combined with sources of vitamin C, are important for preventing anemia and improving energy. “THE vitamin C improves iron absorption, which helps in post-menstrual recovery. Ingredients such as kale are above all allies for hormonal balance and to prevent symptoms such as cramps”, adds Priscila Schramm.
Juices to help with the menstrual cycle
For those who want a practical way to incorporate beneficial foods for the menstrual cycle into their daily lives, the expert recommends two simple and effective juices:
green juice
Ingredients
- 3 cabbage leaves
- 1 piece of ginger
- 1 apple
- 200ml of water
Preparation method
Place all the ingredients in the blender and blend until you reach the desired consistency.
Advantages: rich in chlorophyll and magnesium, green juice helps balance hormones and offers anti-inflammatory, relieving properties menstrual pain.
Purple juice
Ingredients
- 1 purple sweet potato, peeled, cut and cooked
- 1 orange, peeled and seeded
- 200ml of water
Preparation method
Place all the ingredients in the blender and blend until you reach the desired consistency.
Advantages: With a high content of iron and antioxidants, violet juice contributes to the replacement of nutrients, promoting well-being and energy recovery.
How to balance hormones
In addition to nutrition, taking care of your body and respecting the signals of the menstrual cycle are fundamental attitudes to face this phase more lightly. The combination of certain nutrients can make a difference in physical and emotional well-being.
“Adopting a rich and varied diet during the follicular phase is essential to balance hormones and prepare the body for the subsequent phases of the cycle. This treatment promotes not only health, but also the vitality of the woman for the whole month”, concludes Priscila Schramm.
By Thainara Martins
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
