In this series, we'll take you through the four phases of your menstrual cycle and show you how to calm cravings in each phase with delicious recipes. This series was created by our intern Ilayah, under the supervision of Orthomolecular Therapist Marlon Haandrikman .

The moment that almost no one looks forward to (at least, I don't) is the autumn of your cycle, also known as the luteal phase. During this phase, your body prepares for a possible implantation. Therefore, there's an abundance of progesterone to prepare the uterine lining for a potential pregnancy. Once your body senses that there's no pregnancy, the progesterone level drops again, and menstruation occurs at the end of this phase.

During the luteal phase, your emotions are highly unpredictable. One moment you just want to be held, and the next, you're a threat to everyone around you. Most women also frequently experience PMS, which stands for premenstrual syndrome. This syndrome causes a variety of symptoms, such as bloating, headaches, mood swings, low mood, skin problems, and breast tenderness. These symptoms are caused by hormonal fluctuations between estrogen and progesterone.

Although we often view these symptoms as something inherent, you can reduce them with a diet that addresses your body's needs during this specific phase. Your body particularly needs magnesium, B vitamins, and fiber.

Fiber helps promote digestion, soften stools, and support gut health, reducing symptoms like constipation and bloating. B vitamins, such as vitamin B6, are involved in hormone regulation during the luteal phase and can help reduce symptoms like mood swings and premenstrual syndrome. Magnesium can help reduce symptoms like cramps, headaches, and mood swings.

These nutrients can be found in avocado and salmon, among other sources. With that in mind, I'm sharing how to make this delicious toast yourself today.

Supplies

• Fiber-rich bread
• Ricotta
• Avocado
• Salmon
• Lemon
• Dill
• Olive oil

Preparation