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Painful rules, spm, endometriosis …:
Rules pain, premenstrual syndrome, endometriosis or sopk: what if the plate became a appeasement tool? Similarly, For Sabrina Meziani-el Attar. Similarly, a naturopath specializing in female hormonal health, a targeted nutritional approach can help reduce inflammation and improve the comfort of the menstrual cycle.
In many hormonal imbalances, chronic low -grade inflammation is often in question. For example, “It disturbs hormonal production. In addition, promotes excess estrogen, complicates hepatic detoxification, impacts microbiota, and maintains pain or mood disorders,” explains Sabrina Meziani-el Attar, functional naturopath and micronutritionist, member of the Medicine network.
The anti-inflammatory nutritional approach aims to calm these reactions by acting painful rules, spm, endometriosis … on several levels: uterine, digestive, hepatic, nervous. For example, It supports the production of progesterone, improves the elimination of estrogens and stabilizes blood sugar. Therefore, “It is based on judicious food choices. In addition, the correction of micronutritional deficiencies, and the quality of the intake of antioxidants, fibers, good fatty acids, proteins and polyphenols. Therefore, »»
Adapt your plate to each phase of the cycle – Painful rules, spm, endometriosis …
What if you adapt your diet to the. Similarly, rhythm of your cycle? Each phase, indeed, meets very specific hormonal and metabolic needs. “Adapting food helps support the body at the right time, and avoiding disturbances that worsen symptoms,” said Sabrina Meziani-El Attar.
During rules (J1 to D5), the goal is to reduce pain and support elimination. “We put on cooked green vegetables, broths, red fruits, organic eggs, fatty fish and well -soaked legumes. Additionally, »»
The follicular phase (J6 to D13) marks the painful rules, spm, endometriosis … resumption of energy. “Crucifers, quinoa, buckwheat, eggs, legumes and fresh herbs” are to be favored to support follicular growth.
Around ovulation (J14 to J16 approximately). place in antioxidants: “blueberries, turmeric, green tea, flax seeds, rapeseed oil or fish rich in EPA” support the metabolism of estrogen.
Finally. the luteal phase (J17 to D28) requires a reinforced contribution in “complex carbohydrates with low GI, quality fatty acids (olive oil, nuts), magnesium, tryptophan and omega-3” to support progesterone and soothe the effects of SPM.
Foods and habits that maintain inflammation – Painful rules, spm, endometriosis …
Certain eating and life habits can worsen hormonal imbalances. “Ultra-transformed products, fast sugars, fasting coffee, sautéed meals or snacks completely disruption the cortisol-insulin axis,” alerts the specialist.
In women with endometriosis or permeable intestine, gluten or industrial dairy products can also maintain inflammation. Finally, “lack of sleep and chronic magnesium, zinc, vitamin painful rules, spm, endometriosis … D or omega-3” are often aggravating factors.
Endometriosis. sopk: two specific approaches
In endometriosis, it is above all a question of “reducing chronic inflammation, dominance estrogenic, pelvic congestion and oxidative stress”. This involves a diet rich in omega-3 EPA. antioxidants, bitter vegetables and food supporting the liver, sometimes eviction of gluten and industrial dairy products.
In the SOPK, work focuses on the regulation of insulin and androgens. “We will favor the most raw possible diet. rich in vegetable proteins, fibers, good fats, chrome, zinc, inositol, berberine, magnesium, omega-3 …”, while monitoring the distribution of meals and stress management.
A concrete lever to reconcile with its cycle
Profits can be visible quickly: “The first improvements can appear from the first cycle. especially on digestion, energy painful rules, spm, endometriosis … or sleep. On average, two to three cycles are necessary to feel a real difference on pain and SPM.
But Sabrina Meziani-el Attar reminds us: “An anti-inflammatory diet alone is not everything. but it is an essential and non-negotiable base. By also working on deficiencies. the pace of life, the liver, the microbiota and the nervous system, women can regain their hands on their cycle. “This approach requires regularity. patience, but it offers a real lever for sustainable action to find comfort, energy and balance. »»
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