In this series, we'll guide you through the 4 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, reviewed by Orthomolecular Therapist Marlon Haandrikman.
The moment almost no one looks forward to (at least, I don't), is the autumn of your cycle, also known as the luteal phase. In this phase, your body prepares for a possible implantation. Therefore, there is an abundance of progesterone to prepare the uterine wall for a possible pregnancy. As soon as your body notices that there is no pregnancy, the progesterone level decreases again, and menstruation occurs at the end of this phase.
During the luteal phase, your emotions are very unpredictable. One moment you just want to be hugged, and the next, you're a threat to everyone around you. Most women also often suffer from PMS, which stands for premenstrual syndrome. This syndrome causes all sorts of complaints, such as bloating, headaches, mood swings, feelings of sadness, skin problems, and painful or tender breasts. These complaints are caused by hormonal fluctuations between estrogen and progesterone.
Although we often see these complaints as something that just comes with the territory, you can reduce them with nutrition that responds to what your body needs in this specific phase. Your body especially needs magnesium, vitamin B, and fiber.
Fiber helps promote digestion, soften stool, and support gut health, thereby reducing symptoms such as constipation and bloating. B vitamins, such as vitamin B6, are involved in regulating hormones during the luteal phase and can help reduce symptoms such as mood swings and PMS. Magnesium can help reduce symptoms such as cramps, headaches, and mood swings.
These nutrients can be found in avocado and salmon, among other things. With that in mind, today I'll share how you can make this delicious toast yourself.
Ingredients
- High-fiber bread
- Ricotta
- Avocado
- Salmon
- Lemon
- Dill
- Olive oil
