No matter how many years it’s been, periods never get easier.
At some point in the month, women feel amazing, attractive, strong, able to tackle anything.
Dear Ladies, Here Are The Top 5 Facts You Didn’t Know About Your “Guava”; Go Through And Thank Me Later
Other times – particularly in the days leading up to menstruation – the cramps and lethargy are overwhelming, and sweet cravings derail any gym and diet routine.
That’s aside from the pelvic pain and skin break-outs.
It is tempting at some stages of your cycle to drop all your good intentions and just bury yourself on a sofa with pizza.
But there is a healthy way to work with your body to stay vibrant, trim, and nourished – while giving yourself a break when you need it.
A new study has outlined how women should tailor their diets and exercise regimes to their menstrual cycle.
And according to the researchers at the University of Copenhagen, women who tested their theory lost an average of nine pounds during the six-month clinical trial.
Daily Mail Online has spoken to New York City-based dietician Limor Baum to break down what happens at each stage and what your body needs.
‘Women should feel more legitimised about wanting more food at a certain point,’ Baum says.
‘There are times on your period where women’s metabolic rate goes up so it is completely fine to eat more.
‘That doesn’t mean reaching for the cake or the fried fish. But there are other foods, including carbs, that can satisfy those cravings and they’re good for you.’
Here, with some input from Baum, we have compiled a guide to each phase:
PHASE ONE (MENSTRUATION)
Days 1-5
Once menstruation starts, most women feel a sense of relief.
In the days before, it is common to feel tense, irritable, and bloated, with pelvic pain, bad skin and sore breasts.
This hormonal shift typically makes women feel tired.
FOOD
At this stage, your appetite is normally smaller than usual. Listen to your body: smaller portion sizes and lighter snacks should suffice.
What you do eat should contain the nutrients you need to replenish your body as you are losing blood.
Crucially, you need plenty of iron, Baum explains.
This can come from red meat, shellfish, beans, pulses, dark greens, and sesame.
You also need balance that out with vitamin C from orange and red pepper, and vitamin B from eggs or whole grains.
From calcium try yogurt and sesame.
(a) BREAKFAST: Oatmeal with yogurt, strawberries and sesame seeds
(b) LUNCH: Chickpea salad with red pepper, spinach, apricot and sesame seeds
(c) DINNER: Chicken with brown rice and spinach
(d) SNACK: Dried fruit like prunes, or yogurt
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