The luteal phase of your cycle, AKA your season of Fall, occurs in the second half of your cycle and it immediately follows your season of ovulation. This is the longest phase in your cycle, typically lasts for around 14 days. During this time, your hormone levels are on the rise because your body is preparing for potential pregnancy. Since your hormones are rising, specifially progesterone. And when progesterone levels are imbalanced, it can cause a range of physical and emotional symptoms, including mood swings, bloating, acne, and fatigue. Therefore, eating foods during this phase that will help to support your hormonal balance are key to reducing all of the lovely little PMS symptoms listed above. Here are 5 foods and some ideas as to how you can incorporate these foods into this phase of your cycle!
First up, Leafy greens; Dark, leafy greens such as kale, spinach, and arugula are rich in nutrients such as iron, calcium, and magnesium, which support healthy ovulation and promote a healthy menstrual cycle. They are also high in fiber, which helps to support healthy digestion and reduce inflammation. This is a great time of the month to get creative making some yummy salads. Here is the recipe for one of my favorite salads to make: Easy Kale Salad with Fresh Lemon Dressing - Spend With Pennies.
Next up, one of my personal faves; Wild-caught salmon. Wild-caught salmon is high in omega-3 fatty acids, which have been shown to help reduce menstrual pain, inflammation, and support hormonal balance. It is also a good source of protein, which is essential for building and repairing tissues in the body. Our bodies do not actually naturally produce omega 3 fats, so in order to get this much needed fats, we need to intake them. If you don't love salmon, no worries! You can also throw in an omega 3 supplement into your daily routine. Here is one that I recommend. But if you do love salmon, this recipe has been on repeat in my house as of late. Simple Delicious Moroccan Salmon (feastingathome.com). I have been making a quinoa side and adding in carrots, onions, nuts (also great to eat during this phase), a few chopped dates. This combo paired together is to die for!!!
Nuts and seeds; Nuts and seeds such as walnuts, almonds, and chia seeds are rich in healthy fats and protein, which help to support hormonal balance and reduce inflammation. They are also a good source of fiber and minerals such as magnesium, which is essential for healthy ovulation and menstrual health. Nuts and seeds are super easy to incorporate because you can just snack on some good old nuts/seeds,or have a little fun with them! I love making this chia seed pudding because it also has blueberries, which are food #5! And continuing on with seeds, some of the best seeds to eat during this phase include pumpkin seeds, sunflower seeds, and flaxseeds. Sunflower seeds and pumpkin seeds can be thrown into a salad and flaxseeds can easily be added into to smoothies.
Sweet potatoes. Okay, I will be completely honest, I don't love sweet potatoes. They just have never done it for me. However, since sweet potatoes are rich in vitamin A, which is essential for healthy hormone production and since they are also a good source of complex carbohydrates, which provide sustained energy throughout the day, I have been trying my darndest to incorporate them. Baked sweet potato fries are a go-to for me. However, these Peruvian sweet potato burritos have stolen my heart. Peruvian Burritos with Aji Verde Sauce (Vegan!) | Feasting At Home. Literally to die for.
Berries, Berries, Berries!!! Last, but certainly not least! Blueberries, strawberries, and raspberries are rich in antioxidants, which help to reduce inflammation and support overall health. They are also low in sugar, making them a great snack option to help balance blood sugar levels during the luteal phase, while also satisfying the sweet tooth. I saw this great recipe on tik-tok that is super easy to make AND includes chocolate! Add some berries to a pan and cook them until they are mushy. Remove from the heat and add in chia seeds (yay more seeds!) and set aside. Then add some dark chocolate and 1 tsp of coconut oil to abowl and melt over a pot of boiling water. Line a freezer tray with baking paper and add dollops of melted chocolate in a circle shape to the paper. Pop these bad boys in the freezer for about 5 minutes, or until hard. Remove from the freezer and add your berry/chia mix to each chocolate, and freeze again. Lastly, add a tsp of nut butter on top, add some extra chocolate, and pop back in the freezer again for about 10 minutes and voila! Now you have a delicious treat that not only has berries, but also nuts and seeds!
In conclusion, eating hormone balancing foods during your luteal phase will help support your body's natural hormone production and balance, which can alleviate PMS symptoms and promote overall health and well-being. And who doesn't want less PMS and more good feelings??
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