Nutrition and well-being in menstrual cycle- Millennium Group

In a world where to talk about menstruation remains, for many people, a taboo, Dr. Mariel Ruiz Colliardspecialist in medical nutrition and functional medicine, proposed an integral approach that unites science, food and self -knowledge.

Your talk “Nutrition and well -being in the menstrual cycle”organized by the brand Intimidated, dedicated to female well -beingThe objective of empowering women through the deep understanding of their hormonal cycles and how they impact body, mind and emotions.

The proposal of Dr. Ruiz Colliard is articulated in three main objectives: Understand the phases of the menstrual cycle, know the hormonal changes and their impact on the bodyand identify nutritional strategies, supplementation and well -being according to each stage of the cycle.

Instead of seeing the menstrual cycle as an obstacle, the doctor proposed with a more human vision, better to understand it as an internal guide. His message is clear: living aligned with our hormonal phases not only improves physical health, but also amplifies energy, clarity and emotional well -being.

“Listening to the body is not weakness, it is biological intelligence. Our cycle is not an obstacle, it is a compass,” he said during the talk.

A hormonal dance, not a disorder

The menstrual cycle is not an isolated event, but a complex four -phase sequence: follicular, ovulatory, lutea and menstrual. At each stage, hormones – stogens, progesterone, LH and FSH – fluctuate, affecting from metabolism to mood. Instead of fighting these changes, Ruiz Colliard proposes to listen to them and adapt to them.

“Knowing this hormonal dance allows us to better adapt food and lifestyle,” said the specialist. In its approach, each phase of the cycle has a specific nutritional and emotional profile that, if respected, can become an integral health compass.

Folicular phase: physical and mental restart

After bleeding, the body begins a cleaning and renewal process. It is the ideal time to consume cruciferous vegetables (broccoli, collized, cabbage), fiber -rich foods and whole grains. Its high content of phytonutrients support liver detoxification, key in estrogen metabolism.

As for movement, progressive force routines and functional training are recommended. The emotional approach goes towards the planning and fixation of objectives, taking advantage of a rising mental clarity.

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Ovulatory phase: radiant and creative

Here the peak of estrogens and LH is reached. The body prepares for ovulation and needs antioxidants and anti -inflammatories. Fruits such as blueberries, grenade, blackberries, and zinc -rich foods (pumpkin seeds, nuts, fatty fish) are key allies.

It is a high energy phase, ideal for meetings, group classes or speaking in public. Creativity, trust and sociability flourish. Training can be more intense, such as HIIT or aerobic activities.

Lute Phase: Prevent the SPM from the plate

Progesterone predominates here. If there is no fertilization, the body prepares to menstruate and premenstrual syndrome (SPM) may appear. Controlling inflammation and stabilizing glucose is essential, as well as supporting serotonin production.

Complex carbohydrates (oats, quinoa, sweet potato), bitter chocolate and food -rich foods are recommended. Soft yoga practices and relaxing walks are ideal, along with self -care and emotional validation spaces.

Menstrual Phase: repairer rest

During menstruation, hormones fall to their lowest point. It is a period of blood loss, low energy and possible pain. Therefore, the doctor proposed to support the body with iron -rich foods (red meat, legumes, green leafy vegetables), mineral broths and spices such as ginger and cinnamon.

The recommendation is to opt for active rest, soft stretching and emotional connection practices such as journaling, visualization or use of hot compresses. Listening to the body and resting without guilt is not weakness, it is intelligent biology.

MGR