La fase lutea o pre-menstrual se da entre la ovulación y la siguiente menstruación. Dura entorno a los 14 días.
A nivel hormonal aumenta la progesterona llegando a su pico más álgido mientras que los estrógenos caen en picado. Éste baile hormonal hace que tengamos más antojos de carbohidratos. Nuestra energía está más baja y nos encontramos sumamente sensibles para lo bueno y para lo malo.
¿Te cuento un secreto? En ésta fase usamos las grasas a modo de gasolina. Así que es un momento ideal para enfatizar el consumo de grasas saludables.
Veo que ya estoy en materia. Así que aquí tienes algunas recomendaciones nutricionales para ésta fase:
– Reduce los carbohidratos. Si tienes apetito entre horas puedes comerte una porción de fruta fresca + un puñadito de semillas o frutos secos crudos.
– Si eres una monstrua del chocolate cómo yo abastece tu despensa con una tableta del 70% cacao cómo mínimo.
– Aumenta el consumo de hoja verde.
– Consume alimentos de color naranja. En especial zanahorias, calabaza y boniato. Te ayudarán a mantener tus hormonas en equilibrio. Si buscas quedarte embarazada debes saber que ayudan a la implantación.
– Disminuye la sal e incrementa el consumo de alimentos diuréticos. Por ejemplo la piña es ideal ya que además de drenar es digestiva y antiinflamatoria.
– Evita a toda costa el azúcar, los ultraprocesados, la cafeína y el alcohol.
Otras recomendaciones:
– Prepárate un cúrcuma latte.
– Regálate rutinas de autocuidado. Por ejemplo pasear bajo el sol o un momento spa en casa.
Por último observa cómo vives ésta fase. Puedes tener una leve hinchazón, retención de líquidos, molestias en los pechos…pero ya sabes. Si éstos signos te incomodan demasiado es posible que haya algún desequilibrio de base. No esperes. Busca ayuda.
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