Smart eating

Alimentazione ed integrazione per ogni fase del ciclo mestruale

Quante volte nei fatidici giorni pre mestruali ti è capitato di sentirti più gonfia, avere più fame e voglia di “schifezze” ?

Tranquilla, è un fenomeno assolutamente normale e succede a 9 donne su 10. Ciò è dovuto alle oscillazioni ormonali che il corpo ha in questi giorni ma “contenere i danni” è possibile.

Conoscere il proprio corpo, ascoltarlo e agire di conseguenza è la chiave di Volta per vivere quella fatidica settimana in modo più sereno. L’ alimentazione gioca un ruolo fondamentale in questo percorso.

Ma andiamo con ordine..

Iniziamo individuando tutte le fasi del ciclo mestruale di una donna per capire meglio come agire su di esse.

La prima fase ,che inizia l’ ultimo giorno di ciclo mestruale, viene definita fase estrogenica (follicolare) perchè è caratterizzata dalla presenza di ormoni estrogeni.

Gli estrogeni sono il gruppo di ormoni strettamente legati alla sessualità femminile; sono prodotti dall’ ovaio e sono responsabili dello sviluppo dell’ apparato genitale della donna .Sono fondamentali durante il periodo di sviluppo e mantengono nel tempo le caratteristiche femminili secondarie della donna ( timbro di voce , seno , peli..).

Responsabili della fecondazione e della gravidanza , sono alla base della regolazione del ciclo mestruale, infatti raggiungono il loro picco proprio negli ultimo giorni di mestruazioni.

La seconda fase, che inizia circa a metà ciclo mestruale , è detta fase ovulatoria. Sono 3-5 giorni di massima fertilità dove l’ovulo è pronto per essere fecondato.

In questo momento entrano in gioco altri ormoni , detti progestenici.

Il progesterone è responsabile dell’inspessimento dell’utero, pronto per accogliere l’ovulo fecondato. Nel caso di gravidanza, quindi, il progesterone continua ad essere presente per favorire le condizioni ottimali allo sviluppo del feto.

In caso contrario i suoi livelli si abbassano gradualmente fino a sparire , dando luogo alle mestruazioni vere e proprie.

Arriviamo cosi alla quarta ed ultima fase del ciclo. La fase mestruale, dove il corpo espelle le sostanze inutilizzate per l’ ipotetico sostentamento del feto.

Questi sono i giorni più delicati, dove il corpo ha bisogno di essere purificato per espellere tutte le tossine non necessarie.

Ecco perchè l’ideale in questa fase sarebbe assumere più acqua , verdure crude, centrifugati e radici amare per favorire questo processo.

Anche il ferro gioca un ruolo fondamentale e sarebbe ideale una leggera supplementazione per compensare le perdite di sangue.

Si può trovare in maniera biodisponibile nella carne, ma è possibile introdurlo anche attraverso fonti vegetali come legumi, funghi secchi, cereali integrali e verdura a foglia verde scuro( es. cavolo riccio).

(Una gustosa zuppa di legumi è ciò di cui hai bisogno in questi giorni 😉).

E’ consigliabile, inoltre , assumere fonti di ferro abbinate a vitamina C per favorirne l’ assimilazione.

In questa settimana il rapporto con i carboidrati diventa leggermente più sensibile in quanto i carboidrati raffinati( come farine e prodotti da forno) sono più lunghi da processare, generando una maggior infiammazione.

Preferire cereali in chicco, soprattutto se si soffre di crampi , è la soluzione ideale.

E’ ottimo aumentare leggermente le proteine, in quanto il corpo in questa fase tende a catabolizzarle più facilment.

Infine, un leggero aumento dell’ apporto di grassi per aumentare il senso di sazietà potenzialmente squilibrato dalla diminuzione dei carboidrati.

( Via di spuntini a base di frutta secca 😃)

Durante la fase estrogenica, invece, il corpo è più ” rilassato” ed è possibile gestire l’ alimentazione in modo più “libero”. Attenzione solo a formaggi e dolci, che facilitano l’ aumento di androgeni.

C’è da prestare più attenzione alla fase ovulatoria, dove il progesterone crea gonfiore, irritabilità e ritenzione. Per questo l’ ideale sono centrifugati o estratti di frutta cruda e pesce azzurro, che ha effetti positivi sul funzionamento della tiroide.

E se soffrissi della famosa sindrome pre- mestruale?

In questa fase, nei giorni proprio prima del ciclo, il corpo può avere carenze di vitamina B6, magnesio e ferro , con un leggero aumento del dispendio calorico. Ecco perchè spesso ci sentiamo spossate e giù di tono. Hai costante voglia di carboidrati (fenomeno chiamato craving ,influenzato dal progesterone) e dolci.

Un rimedio a tutto ciò sta nella corretta integrazione. Possiamo infatti assumere la vitamina B6 da cereali integrali, salmone , semi di sesamo, castagne ,curcuma, menta , salvia ecc..

Il magnesio, invece , lo troviamo in alimenti come spinaci,biete , semi di zucca, cacao , legumi , mandorle ecc..

Con una piccola attenzione in più verso l’ ascolto del corpo e di ciò che introduci ti accorgerai quanto è semplice sentirsi bene in ogni fase del ciclo, anche in quei giorni più critici del mese.

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