Fit India Get Active

Mastering Menstrual Nutrition for Every Phase

The importance of how the menstrual cycle affects your body and diet often goes overlooked. Your hormonal fluctuations throughout the cycle influence energy levels, cravings, and nutritional demands. Here is a guide to tailoring your diet in a manner that enhances each phase of your menstrual cycle. Additionally, discover how the Fit India App can help in achieving a balanced diet that supports your cycle. 1. The Menstrual Phase (Days 1-5): During this time, your body loses blood and essential nutrients; this can cause fatigue and mood swings. Use the Fit India App to track your calorie intake and hydration levels. Additionally, use the app to receive personalized meal plans to ensure that you’re meeting your nutritional needs during this phase. Nutritional Focus: <ul> <li>Iron-Rich Foods: Spinach, lentils, chickpeas, and lean meats are rich in iron.</li> <li>Hydrating Foods: Consume water-rich fruits and vegetables like cucumbers, oranges, and watermelon.</li> <li>Comfort Foods: To satisfy cravings and boost your mood, choose nutrient-dense comfort foods.</li> </ul> 2. The Follicular Phase (Days 6-14): This phase begins right after your period is over and leads up to ovulation. Your energy levels typically start to rise, and your body becomes more receptive to nutrient absorption. Nutritional Focus: <ul> <li>Protein and Healthy Fats: Eggs, tofu, and nuts support hormone production.</li> <li>Fiber-Rich Foods: To promote digestive health, focus on fruits, vegetables, and whole grains.</li> <li>Antioxidants: Go for berries, bell peppers, and green tea.</li> </ul> 3. The Ovulatory Phase (Days 15-17): During ovulation, your energy levels are typically at their peak. This is a great time to optimize your diet to support overall well-being and vitality. Nutritional Focus: <ul> <li>High-Energy Foods: Quinoa, sweet potatoes, and lean protein boost energy.</li> <li>Vitamin B6: Bananas and cereal help in mood regulation.</li> <li>Hydration: Hydration is key.</li> </ul> 4. The Luteal Phase (Days 18-28): After ovulation comes the luteal phase that leads you to the next cycle. During this time, it is common to experience PMS (Premenstrual Syndrome) symptoms such as mood swings, bloating, and cravings. Nutritional Focus: <ul> <li>Magnesium-Rich Foods: Dark chocolate, nuts, and leafy greens to help relieve PMS symptoms.</li> <li>Complex Carbohydrates: Opt for whole grains, legumes, and starchy vegetables.</li> <li>Omega-3 Fatty Acids: Flaxseeds, chia seeds, and fatty fish reduce inflammation.</li> </ul>