The four stages of the physiological cycle Generally speaking, the menstrual period of girls is 28 days (girls also have 32 days), and the physiological cycle can be divided into four stages: menstrual period, menstrual period/follicular period, ovulation period, premenstrual period/luteal period.
How do girls keep fit according to the physiological period? 1. menstrual period-day 1-5
Everyone knows this cycle, which is the day of my period. Generally speaking, it should last for 3-5 days. In this cycle, if there is no pregnancy, the endometrium that we originally thickened for pregnancy will fall off and be excreted in the form of menstrual blood. We may feel tired easily and eat sweets and meat-these are normal phenomena! Physiologically, when we lose some blood, the body will automatically want the nutrients lost in the blood: iron, magnesium and enough calories.
prescribe a diet
Dark green leafy vegetables: kale, spinach, etc. Seaweed: kelp, laver and Undaria pinnatifida. Foods rich in high-quality fatty acids: avocado, hemp seed, flaxseed and all kinds of raw nuts without seasoning. If you are not a vegetarian, deep-sea fishing is highly recommended. Replace dessert with high-sugar fruits: bananas, cherries and pomegranates. Decaffeinated tea: raspberry leaves, nettle tea, chamomile tea. Magnesium and vitamin b group.
If your menstruation is not friendly, stop caffeine and alcohol a few days before menstruation. Take a spoonful of flaxseed powder or pumpkin seeds every day for two weeks from the first day of the official holiday every month. It is recommended to use the bark extract of Viburnum (in English, this plant is called cramp bark, which is specially used to treat dysmenorrhea). I think as a China person, we can rationally choose the traditional methods of Chinese medicine, such as drinking some red jujube ginger tea.
Sports and daily life
Walking and stretching. Gentle and soothing yoga (don't do handstands, just think about your handstands when the blood is flowing downwards ...). Sleep for 8-9 hours and keep warm (you can wash your hair safely ...).
Second, menstrual follicular phase-day 6-13
Du Niang said that this cycle "follicles begin to grow in the ovary, and the ovary secretes hormones to help the endometrium grow." During the follicular phase, our hormone level gradually rises, the endometrium begins to form slowly, and the egg begins to mature. In this "growth" stage, paying attention to maintenance is the key.
prescribe a diet
Protein is abundant: chickpeas, tofu, scallops, etc. Non-vegetarians choose fish. Root vegetables: sweet potatoes, radishes, etc. Low-sugar whole foods reduce the intake of packaged foods and starch. Healthy fats: avocado, coconut oil and olive oil. Pay attention to the intake of comprehensive nutrients: oats, quinoa, millet and lentils. Non-vegetarians can add salmon, free-range eggs and oysters from reliable sources. Drink water! Stay hydrated! Very important ~ you can continue to take nettle tea.
Sports and daily life
You can boldly do high-intensity exercise! This is the best time. Don't waste it Boxing, weight bearing, zumba and strength yoga are all good. At this time, skin care massage is very suitable. You are very creative at this time. Start some new projects and try new things.
Three. Ovulation period-day 14-20
Du Niang said that this cycle "after the follicle matures, the egg is discharged and sent from the ovary to the uterus through the fallopian tube." In the week of ovulation, our body temperature will rise by about half a degree ~ if you have plans to get pregnant, this period is the best! So if you don't want to get pregnant, then you know what to pay attention to. Because of hormonal changes, you may also feel some mood swings during this cycle.
prescribe a diet
Pay attention to a balanced diet, mainly plants, and avoid packaging fast food. Eat less raw meat, raw fish and cold food. Mushrooms that love salad should pay attention to putting some cooked food in the salad. Add maca powder to your diet.
Sports and daily life
Open hip yoga posture. Acupuncture and * * *. Getting together with girlfriends is also a good time to find someone!
Fourth, premenstrual luteal phase-day 2 1-28
During this period, our endometrium continued to thicken and grow, until we were disappointed to find that the egg had not been fertilized, and then Sang Xin fell off and became a big aunt. In the luteal phase, our body will still keep the uterus warm and send a lot of nutrients and blood to it. This is also when you feel premenstrual pain (PMS).
prescribe a diet
Just like ovulation, pay attention to a balanced diet, give priority to plants, and avoid packaging fast food. You can eat more burdock to detoxify your liver and help you balance hormones. Drink dandelion root tea to relieve abdominal distension and edema that are prone to occur at this time. Red and black foods that tonify qi and blood: red dates, black fungus, etc.
Sports and daily life
Pole dancing, pilates, yoga, dancing. Reduce the frequency of high-intensity exercise. At this time, you will feel that your body gradually begins to slow down and become introverted. So proper rest and meditation is a good choice!