Why is a woman's energy not equal each period of the month? Eat by range.

Have you ever noticed that some days feel a lot of energy, want to exercise, want to do everything

But some days less energy is unusual.

That is, our body is working on its hormonal cycle.

Women have hormonal changes throughout 28 days.

Which affects energy, mood, and nutrient needs at each stage.

Understand your own cycle → Choose food and exercise to suit yourself more

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🦋 4 ranges to know:

1. 🔴 Menstrual Phase - Day 1-5

Lowest estrogen and progesterone → lowest energy of the month

The body is working hard. Rest is the best thing to give yourself.

🥬 Iron → lean meat · black beans · spinach

→ Compensation for iron lost with blood

🍫 Magnesium → Almond Bean · Dark Chocolate · Banana

→ Reduce spastic pain

🌰 Omega 3 → Salmon · Jia Seed · Walnut

→ Reduce inflammation in the body

🍊 Vitamin C → Orange · Guava · Broccoli

→ Helps the body absorb iron better

Exercise 🧘‍♀️: Light Yoga · Walk · Or Rest

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2. 🌱 Follicular Phase - Day 6-13

Estrogen begins to rise → Increased energy, better concentration, faster recovery body

🥚 Vitamin B Total → Unrefined Grains · Eggs · Greens

→ Helping to produce energy in cells

🫘 Zinc → Pumpkin Seed · Meat · Red Bean

→ Help with hormone formation

🐟 Protein → Chicken · Fish · Tofu · Egg

→ The body builds and repairs muscles with the highest efficiency during this period.

🥣 Fermented Food → Yogurt · Kimchi · Misho

→ Helps to metabolize estrogen in the liver

Exercise 🏃‍♀️: Cardio · Weight · Fully Intense

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3. ✨ Ovulation Phase - Day 14

Estrogen peak · peak energy · best concentration and mood in a month

🍓 Antioxidant → Berry · Pomegranate · Fresh Colored Vegetables

→ Help the quality of eggs

🍎 Dietary Fiber → Unrefined Grains · Vegetables · Fruits

→ Help the liver expel excess estrogen

🥦 Cauliflower Vegetables → Broccoli · Kale · Cabbage

→ Helping to balance estrogen

🥚 Low Fat Protein → Chicken · Fish · Tofu

→ Maintain muscle during heavy exercise

Exercise 🏋️‍♀️: HIIT · Weight · Do it fully

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4 🌙 Luteal Phase - Day 15-28

High progesterone, estrogen gradually decreases → serotonin decreases

The body needs more energy from food.

🥜 Magnesium → Almond Bean · Spinach · Dark Chocolate

→ Reduce PMS and help sleep

🍠 Complex Carbohydrates → Brown Rice · Sweet It · Oatmeal

→ Helping the production of serotonin

🥛 Calcium → Calcium Supplementary Plant Milk · Sesame · Green Leaf Vegetables

→ Reduce PMS symptoms

🍌 Vitamin B6 → Banana · Chicken · Potato

→ Helps with hormonal and emotional function

🚫🙊 Reduce Sugar and Caffeine → Turn to Dark Chocolate · Herbal Tea

→ Reduce cortisol activation that exacerbates PMS symptoms

Exercise 🤸🏼‍♀️: Pilates · Yoga · Walk

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The real energy doesn't come from caffeine.

It's from the body that gets the nutrients we really need. 🌿

💖 There is a summary table in the picture.

Does everyone observe themselves in each of our sessions? 💛

# FeminineHealth # Women's hormones # Women's health # Women's internal health # Women's nutrition