What to eat when you have your period to feel better? Two nutritionists reveal it to you

The book Lose the fear of gaining weight encapsulates the knowledge of its authors in a simple way, suitable for a non-specialized audience, and with a fresh perspective: its authors, Sara Mansa (@sara_mansa) and Claudia Hernández (@habitatuluz) have training in nutrition and psychology specialized in EDs, respectively. Therefore, the book becomes, above all, a tool to repair the existing conflict between food and body image from empathy and self-knowledge. But it goes further: it also offers data essential nutritional to compose our diet from will to achieve our internal well-beingand not focus on the external image.

Nutrition in each phase of the menstrual cycle

“Each phase of the menstrual cycle has its particularities“, the authors explain to us. “During menstruation, it can be important to eat foods rich in iron and water due to blood loss, and foods rich in omega-3 to help us reduce inflammation. In the follicular phase, there is better insulin sensitivity and carbohydrates are better tolerated. Other nutrients, such as zinc and antioxidants, are also important in this phase. In the luteal phase, we see slight insulin resistance, and glucose from carbohydrates is no longer absorbed as well. Therefore it may be interesting to try reduce sugars in the dietas well as providing other foods and nutrients that help us alleviate the symptoms of premenstrual syndrome (if they exist).”

“As for food, if there is no big problem associated with the menstrual cycle, a balanced and complete diet would be enough to have a healthy cycle. In a normal context, it will not be necessary to eat in a certain way in each phase of the cycle. Food flexibility is very important and we encourage you to eat what your body asks for at all times.

And that is the pillar on which reading is based: it seeks to give the reader the tools to be able to cultivate a healthy relationship with food, understanding that any type of restrictive diet (if not for medical advice) is destined to fail.

Of course: “flexibility does not mean leaving aside that it is a priority to eat quality food to obtain the nutrients you need and so that the menstrual cycle is not affected:

Fats are necessary to make hormones and cell membranes, and also help us absorb fat-soluble vitamins (fat soluble). Eliminating them from the diet can be a real disaster. The most interesting are those that provide us with anti-inflammatory fatty acids: nuts (especially walnuts or Brazil nuts), seeds (especially flax, hemp or chia, always ground or soaked), the avocado or olive oil.

The Furniture carbohydrates nor should they be reduced, since their elimination is related to imbalances of the menstrual cycle or with the absence of menstruation (amenorrhea). When consuming them, it is better to choose those that are whole or slow absorption: whole wheat pasta, brown rice, whole wheat bread, tubers, legumes, fruits and vegetables.Proteins are also important, since they are a source of tryptophan, an amino acid that decays in the second phase of the cycle and is a precursor to serotonin. In addition, proteins have plastic and structural functions, repairing tissues and forming part of muscle mass. Proteins can be found in legumes (especially soy and soy products), nuts, whole grains and seeds.

RBA