Do you really know your menstrual cycle and how it affects your training, digestion and overall health? 𩸠For all women it's important to be aware of the different phases of their cycle and learn how to make the best out of them! â¤ď¸đđťâ¤ď¸
âŻď¸ Menstruation: day 1-10 đ
You're building up estrogen which needs low insulin levels. Favour veggies and meat over carbs. Don't forget to eat high quality fats in this phase and avoid sugars! You can also afford longer fasting. If you get enough estrogen, your mood will be great, bones resistant, ligaments flexible and you'll be able to take harder training.
âŻď¸ Follicular phase: day 11-15 đ
Testosteron is adding to estrogen and progesterone surges as well, so this is the only time in the cycle when all three hormones are present. They give you increased motivation to start new projects, take on difficult tasks and enjoy this productive energy. You should consume whole foods, leafy greens, seeds and nuts and avoid alcohol.
âŻď¸ Ovulation: day 16-19 đ
You can experience a slight dip in energy (same as after your menstruation). Also during this phase you can afford longer fasting and you are recommended the same diet as in the menstrual phase.
âŻď¸ Luteal phase: day 20-28 đ
Progesteron is building up and you're becoming less aggressive, less social, enjoying being alone with your yoga & meditation practice. Progesterone thrives when cortisol is low, so you should avoid any stress - coming from work, training or anything else. High levels of cortisol will lead to spotting or missing cycles! From this moment on, you should avoid fasting longer than 15h and you are encouraged to eat more (smart) carbs. If you crave chocolate, it might be a sign of low magnesium, so go for a good piece of dark chocolate (>70%).
Observe your cycle and make sure you understand your body to take the best care of it đđť
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