We grew up thinking that menstruation happens once a month, and things can get a little chaotic at that time, but once the PMS passes, we magically return to normal. Esta visão simplificada faz-nos esquecer que o ciclo menstrual é exatamente isso: um cycle contínuo, e não apenas um evento isolado.

Ser uma Mulher menstruada não é só ter um "evento" uma vez por mês; é passar por várias fases hormonais que afetam o corpo de maneiras diferentes. Being aware of these changes gives us a level of control, helping us to treat the body more kindly instead of fighting what is happening naturally.

Na verdade, existem quatro fases distintas no ciclo menstrual, e cada uma afeta-nos de forma diferente. O que comemos pode fazer uma grande diferença no alívio dos sintomas, ajudando a manter o bem-estar e a sentir-se mais equilibrada.

Fase Folicular

Logo após a menstruação, entramos na fase folicular, que dura cerca de 7 a 10 dias. At this stage, the body releases two hormones: follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which help in egg growth. Esse aumento hormonal pode dar-nos um impulso de energia, criatividade e até produtividade.

Para apoiar o corpo nesta fase e prepará-lo para a ovulação, é importante focar-se em alimentos ricos em fitoestrogénios, such as pumpkin and flaxseed seeds, as well as fiber -rich foods, antioxidants (such as pomegranate and blueberries), cruciferous vegetables (broccoli, kale) and fermented foods to maintain intestinal health.

Fase Ovulatória

Nesta fase, os óvulos estão prontos para serem fertilizados, o que pode fazer-nos sentir mais sociáveis, enérgicas e até radiantes. On the other hand, some women may experience ovulatory (cramps) due to excess estrogen, which may cause irritability or anxiety.

Nesta fase, continue a ingerir alimentos ricos em fibras e vegetais crucíferos, mas também aumente o consumo de zinc and magnesium, presentes em folhas verdes, feijões, nozes e marisco. As ostras, por exemplo, são ricas em zinco, essencial para equilibrar os níveis hormonais. Mantenha-se ativa com treinos energéticos, mas dê-se permissão para descansar à noite.

Fase Lútea

A fase lútea é geralmente a mais longa, começando cerca de 10 a 12 dias antes da menstruação. This is the phase when PMS symptoms begin to appear: tiredness, anxiety, swelling and even rashes. During this period, the body is preparing for a possible pregnancy, which causes the uterus coating to become thicker. If fertilization does not occur, this coating begins to detach itself, causing the typical cramps of this phase.

To better manage symptoms, Drink a lot of water And stay hydrated with minerals, such as electrolytes, to help relieve cramps and keep the skin healthy. It can also be useful to consume complex carbohydrates to balance energy and resist sugar desires. Foods rich in vitamin D, B6 and omega-3, such as oats, lentils and salmon, are also important at this stage.

Menstrual phase

Finally, we reached the menstrual phase - the one we associate most with the cycle. During this period, the body needs more rest, so it is recommended to focus on light exercises such as walks or yoga to help relieve stress.

Essential nutrients like Vitamin B12 (yogurt, chicken, eggs), vitamin C (peppers, broccoli, strawberries), omega-3and zinc are important, but it is also essential to increase the intake of irondue to blood loss. Iron sources include red meat, beans, lentils and tofu, which help maintain energy levels and overall health.

To support your body in each phase of the menstrual cycle, we recommend Super Woman Capsules, rich in adaptogens and essential vitamins that help balance hormones, reduce tiredness and increase energy, especially during the lute and menstrual phase.
Ours Mixture It is also an excellent option, with Ashwagandha and Reishi to reduce stress and promote emotional well-being. In addition, the Beauty drops strengthen hair and skin, which can become more fragile during these phases, while the Best Skin Serum It offers hydration and antioxidant protection for radiant skin throughout the cycle.