Hello friends I’m Dr. Deepa Agarwal consultant nutritionist and today I’m going to speak to you about how diet is very important during menstrual cycles especially in young girls now we all know that menstrual cycle one cycle is for 28 days. the cycle is divided into three phases basically the first phase is called as early follicular phase which is for the first four days that is day one to day four after the attain manual cycle day five to days 15 is called as late follicular phase and from 16 to 28 days it is called as the luteal phase.
Now generally there are different hormones being secreted at different phases which has an influence on the type of food that you get cravings for now in the early follicular phase that is from day 1 to day forth once you attain menstrual cycle we generally see that you’ll have a you know very good mood will be calm and composed less anxious and you will have a good appetite without having any cravings for sweets and chocolates and ice creams or fatty foods.
So what is recommended during this phase it is generally recommended that you eat well eat a healthy well-balanced diet emphasizing on all nutrients with good proteins good proteins means if you are non-vegetarian you can have egg whites 2 egg whites per day if you are not a non-vegetarian you can have milk and milk products like milk honey cheese you can have little bit of butter you can have you know some China kind of items which is made up of milk and if you want to take non-veg like chicken or fish you can do that as well but do not fry them in half we have mostly in the grill form so that you get the best of all benefits without taking in too much of oil in the body this is mostly in the early phase of you know the menstrual cycle during the middle phase that is the late Pollock low phase.
You start getting some mood swings and you tend to you know crave for certain food especially you know fatty foods sometimes some girls also have cravings for sugar sweets it is recommended that you try to control as much as you can but then if you’re not able to you can opt for some healthy choices of sweets like you can have a peanut chikki because peanut chikki is a very good source of iron as well as magnesium because of jaggery and peanut in it you can have some you know some of the honey related options.
You can add like honey clear shakes and half you can have a fresh fruit juice without adding too much of sugar to it and to take care of junk that you crave for like burgers and pizza rather than having an unhealthy burger which is made up of refined flour that is meta and now deep fry patty you can offer a bun which is made up of wheat or multigrain and go for a table kind of a patty or you about you know shallow made on a tawa and then put it into the bucket and have all you have a pizza which is made up of a wheat base rather than having a you know refined flour base with lot of you know salad options on it so if you are able to modify the form in which you eat then definitely you’ll be able to overcome your cravings during this phase now the third phase especially the luteal phase is a phase when there will be lot of changes like mood swings irritability lack of sleep and you know view you feel very anxious throughout the space.
So it is generally recommended again do regular physical activity like going for a walk every day or you join some gym while you go for some swimming classes some dance classes so that you are physically active and your hormones specially estrogen progesterone and testosterone which gets imbalance during these phases will be acting in a better way and apart from that eat a healthy well-balanced diet emphasizing on the timings the bread first time the lunchtime and the tea time there I mean the dinner time as well and off for some healthy choices in between breakfast and lunch lunch and dinner and bedtime apart from that also decrease your stress by sleeping well 7 to 8 hours of good sleep and going for some relaxation activities like doing some yoga or meditation ok this kind of activities.
Will also calm your body and make you feel comfortable during this phase now you might be wondering what to eat especially during this space it is recommended that you eat good proteins again good proteins coming from milk and milk products coming from eggs coming from non-vegetarian sources some nuts you can have legumes like channa chole rajma you can have soil tofu these all gives you good proteins you can you have to also emphasize on good fatty acids like omega-3 and omega-6 during this phase so if you are non-vegetarian you can have fish twice in a week and if not you can go for flaxseed specially for vegetarians will be recommend you take 2 TSP of flax seeds every day in the time apart from that take up good fiber diet again too much of fiber will need to bloating.
So do not have a very high fiber type fiber like emphasizing on 2 to 3 few options of fruits every day two to three servings of vegetables per day you don’t get adequate fiber in a diet during this phase and drink a lot of fluids fluids which means lot of water juices buttermilk coconut water soups all these things comes under fluid so you can have up to 2 liters per day and obviously a very healthy well-balanced diet which will give you all the nutrients during this phase
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