Menstrual cycle and necessary nutrients ~ Nutritionist's Column Vol.33

January 19, 2021

COLUMN

Menstruation comes once a month. Many women may find it unpleasant.
In this column, we will learn more about the menstrual cycle and what nutrients are needed.

Before and during menstruation, some people become mentally unstable, some go about their day as normal, and some experience severe period pain that makes both their body and mind unstable.

Menstruation occurs when the mature uterine lining that has matured in preparation for pregnancy is shed and expelled from the body.
Menstruation is regulated by the production of the female hormones estrogen and progesterone.
After menstruation, the endometrium thickens due to the action of estrogen, and after ovulation, the secretion of progesterone increases, maturing the endometrium to a state suitable for implantation.

If implantation does not occur, the secretion of estrogen and progesterone drops sharply, causing the uterine lining to be shed and menstruation to occur.
In other words, we can see that two hormones that control the body's functions unique to women are at work to create the menstrual rhythm.
The menstrual cycle lasts approximately four weeks (28-30 days), and ovulation occurs approximately 14 days after the start of menstruation.
The cycle lasts from 25 to 38 days.
It is said that a deviation of about 2 to 5 days before or after the expected date is normal.

However, if you are under mental stress, take cold medicine, or have irregular lifestyle habits, your period may be off by about a week.
The menstrual period lasts for 3 to 7 days.
It is most prevalent on the second or third day and decreases from the fourth day onwards.
This is only a guideline for normal menstruation, so if you have concerns about heavy flow or short cycles, we recommend that you see a gynecologist for a checkup.

The menstrual cycle has four stages, which are determined by changes in hormone balance: the follicular phase, the ovulation phase, the luteal phase, and menstruation (period).
We will introduce the nutrients needed for each physical and mental state and at each stage.

■Follicle phase■ After menstruation

Body:
This is the time when a new mucosal layer of the endometrium is regenerated and proliferated, and a single follicle matures in the ovary.
The primordial follicles that give rise to eggs in the ovaries mature.
Mature follicles secrete large amounts of estrogen, which causes the lining of the uterus to thicken.
During this period, your body will feel lighter and your skin and hair will be moisturized, making it a good time to diet until ovulation .

heart:
Estrogen secretion is at its highest and parasympathetic nervous activity is activated, resulting in a relaxed mood.
Nutrition: During the follicular phase, it's important to get the nutrients you need to prepare your body to release the egg.
This is also the period when eggs are developing, so it is recommended that you actively consume high-quality protein, which is also the raw material for female hormones.
It is also important to take in dietary fiber, which helps regulate your intestinal environment, and vitamin E, which promotes blood circulation.

～GRØN's recommended protein～
Green Monster
It is rich in protein and dietary fiber.
Mix it with almond milk for added Vitamin E.

■Ovulation period■

Body:
The best time to get pregnant.
Hormones that stimulate ovulation are released, causing an egg to be released from a mature follicle.

heart:
Hormonal balance can fluctuate rapidly, causing extreme mood swings from energetic to depressed.
My mood is becoming more and more unstable.

nutrition:
The key is folic acid, which is found in broccoli, lettuce, burdock, etc., and helps cell division and is essential for implantation and egg growth.
Vitamin D, found in blue fish and mushrooms, is also essential as it improves ovarian function and follicle development. Be sure to also be aware of zinc, which is found in abundance in beef and oysters and is necessary for the development of fertilized eggs.

～GRØN products recommended for this season～
1. The Green Monster
It is rich in not only nutrients essential for the follicular phase but also folic acid, which is necessary during ovulation.

2. Criollo Belize
It is rich in zinc and iron.
People who repeatedly go on diets are particularly prone to iron deficiency, so it is important to be conscious of iron not only during ovulation.

■ Luteal phase (high temperature phase) ■ Premenstrual body:
The period after ovulation when the follicle transforms into a corpus luteum.
Progesterone is secreted in large amounts, which thickens the lining of the uterus, making it more suitable for pregnancy.
They suffer from chest swelling and pain, constipation, stiff shoulders, and other ailments.

heart:
Progesterone can make you feel irritable and anxious.
This is a time when you are likely to become irritable or unmotivated and find yourself in an unstable state of mind.

nutrition:
The key is to take in calcium, vitamin B6, and the amino acid tryptophan, which are said to relieve premenstrual irritability and PMS.
In particular, vitamin B6 and tryptophan play a role in producing the hormone serotonin, which is said to bring about mental stability and a sense of happiness.

～GRØN products recommended for this season～
Green Monster
It is rich in calcium and tryptophan. It is rich in vitamin B6. Add bananas to make a smoothie.

■Menstruation■ During menstruation

Body:
If implantation does not occur, the lining of the uterus sheds and is expelled from the body along with the blood.
The secretion of progesterone and estrogen drops sharply, causing various changes in the body.
As your body temperature drops, blood circulation throughout your body becomes poor, and you may feel chills, have headaches, stomach aches, or menstrual cramps.
Also, menstrual bleeding can make you feel anemic and fatigued.

heart:
This is a time when you are likely to feel depressed due to menstrual pain, etc. As your period comes to an end, the secretion of follicle hormones begins, helping you to escape from the depressed mood.

nutrition:
During your period, you should be conscious of getting enough magnesium and iron. Make sure to eat plenty of green and yellow vegetables, nuts, seaweed, prunes, avocados, liver, etc., and stay hydrated.
If you have severe menstrual cramps, it is recommended to drink herbal tea such as chamomile tea.
Since your body tends to get cold easily, be sure to eat warm foods and ingredients that will warm you up.

～GRØN products recommended for this season～
Red Heat
It is rich in iron and magnesium. It contains root vegetables that warm the body, and beets in particular are so rich in iron that they are said to be a natural blood transfusion.
We recommend a hot drink made with hot soy milk or almond milk, which are rich in magnesium.

The menstrual cycle is regulated by the secretion of female hormones and is kept fairly constant, although this varies from person to person.
It can be difficult to have your body and mind disrupted by your menstrual cycle in your daily life.
Why not try to adapt your diet to your menstrual cycle? Of course, a well-balanced diet is essential.
Try adding foods that will help you get the nutrients you are lacking in line with your diet.