28/08/2023
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🌙 🩸Living in sync with your cycle is a beautiful journey of self-care and empowerment. 🌸🌕
During your menstruation there is a drop in hormone levels, and you may start feeling tired, emotionally vulnerable, and anxious.
Foods:
🥩🫘Iron: Menstruation can lead to a loss of iron through blood, which may contribute to fatigue and weakness. Include iron-rich foods such as lean red meat (beef, lamb), poultry, fish, beans, lentils, tofu, spinach, beetroot, pumpkin seeds, quinoa, liver.
🧀Calcium: It can help alleviate menstrual cramps and support bone health. Include dairy or dairy alternatives like yogurt, cheese, and fortified plant-based milk, leafy greens like kale, pok choi, tahini, dried figs, tofu.
🥬Magnesium: Magnesium is known to help relax muscles and reduce cramps. Foods rich in magnesium include dark leafy greens, nuts (such as almonds and cashews), seeds (like pumpkin and sunflower seeds), whole grains, legumes, spinach, avocado, and dark chocolate.
🐟Omega-3 fatty acids: These healthy fats have anti-inflammatory properties and may help reduce menstrual pain. Sources include fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.
🌾🍎Fiber: High-fiber foods can help regulate digestion and prevent constipation, which might be exacerbated during menstruation. Include whole grains: oats, quinoa, spelt, buckwheat), fruits, vegetables, legumes, and seeds in your diet.
🍌 Vitamin B6: This vitamin may help alleviate mood swings and irritability. Foods rich in vitamin B6 include bananas, pistachios, almonds, spinach, fortified cereals, poultry, fish, avocados, legumes, and potatoes, especially skin!
🛌Lifestyle: Prioritise yourself, rest and consider warm baths to soothe cramps. It is a moment of cleanse, physical and emotional, cry if you need to!
🍵Herbal teas: Some herbal teas, like ginger, chamomile, and peppermint, can have soothing effects and help alleviate menstrual discomfort.
Save and follow for more tips on how to support your body during other phases! 🙌🏼
