Basically, your body should be optimally supplied during your PMS phase or the last phase in the female cycle. This includes a minimum calorie intake. You can easily calculate your calorie requirement with our Butterfly Coach app. This is the only way that all relevant processes can take place in the body and you can be optimally cared for.
An optimal supply includes an adequate supply of macronutrients of approx. 1.6-2.2 g protein per kilogram of body weight and at least 20% of the calorie intake should be covered by fats.
Especially in the luteal phase, the PMS phase, the body is more dependent on protein than in any other phase, so you should be well supplied with it, especially around your training. In general, your basal metabolic rate increases, so you may feel more hungry than in the rest of the month. Then give your body the extra 100-150 kcal of energy it should demand.
Fats are also important for a balanced hormone balance. Foods such as flaxseed oil, flaxseed, chia seeds, avocado, almonds, walnuts, pumpkin seeds, salmon (fatty), sunflower seeds, sesame, olive oil, avocado oil, walnut oil should end up on your plate regularly.
In general, symptoms such as cravings, digestive problems, headaches, depression, mood swings or back pain are to be expected and can often be alleviated with slight exercise. Fresh air and exercise effectively supply your body with all the nutrients.
Emphasize magnesium, iron, vitamin D and omega 3, as these micronutrients often tend to be deficient in this phase.
Did you know that caffeine can fuel negative thoughts and fears during PMS? If you tend to, it’s best to reduce your caffeine intake.
Try to stay in your training routine and choose a workout that you enjoy. Be it yoga, a shorter workout or just a little walk – your body and mind will be happy.
All in all – let me tell you: do what you feel like and don’t drive yourself too crazy. Make sure you’re getting enough protein and fiber, and maybe a little more rest than the rest of the month. Everything is just a phase that will soon pass :-).
Meanwhile, we are always there for you Your Butterfly Coach team
I have PMS! How can I best support my body?
Lesezeit: min
Basically, your body should be optimally supplied during your PMS phase or the last phase in the female cycle. This includes a minimum calorie intake. You can easily calculate your calorie requirement with our Butterfly Coach app. This is the only way that all relevant processes can take place in the body and you can be optimally cared for.
An optimal supply includes an adequate supply of macronutrients of approx. 1.6-2.2 g protein per kilogram of body weight and at least 20% of the calorie intake should be covered by fats.
Especially in the luteal phase, the PMS phase, the body is more dependent on protein than in any other phase, so you should be well supplied with it, especially around your training. In general, your basal metabolic rate increases, so you may feel more hungry than in the rest of the month. Then give your body the extra 100-150 kcal of energy it should demand.
Fats are also important for a balanced hormone balance. Foods such as flaxseed oil, flaxseed, chia seeds, avocado, almonds, walnuts, pumpkin seeds, salmon (fatty), sunflower seeds, sesame, olive oil, avocado oil, walnut oil should end up on your plate regularly.
In general, symptoms such as cravings, digestive problems, headaches, depression, mood swings or back pain are to be expected and can often be alleviated with slight exercise. Fresh air and exercise effectively supply your body with all the nutrients.
Emphasize magnesium, iron, vitamin D and omega 3, as these micronutrients often tend to be deficient in this phase.
Did you know that caffeine can fuel negative thoughts and fears during PMS? If you tend to, it’s best to reduce your caffeine intake.
Try to stay in your training routine and choose a workout that you enjoy. Be it yoga, a shorter workout or just a little walk – your body and mind will be happy.
All in all – let me tell you: do what you feel like and don’t drive yourself too crazy. Make sure you’re getting enough protein and fiber, and maybe a little more rest than the rest of the month. Everything is just a phase that will soon pass :-).
Meanwhile, we are always there for you
Your Butterfly Coach team
Weiterlesen
HOW HEALTHY ARE WE?
If you want to find out how healthy we are, here are some interesting, frightening and surprising information for you: Smartphones and company: The older children get, the more their activities involve technology such as smartphones and the like. Up to 5 hours a day can be spent with a mobile phone: watching TV, playing …
EXPLANATION OF THE CHALLENGES FROM THE APP
“Why do you have to walk 10,000 steps?” To be honest, 10,000 steps is just a number, which scientifically is not the number of steps that keeps you healthy. The goal is to take 10,000 steps a day – to move at least 1 hour a day and thus maintain cardiovascular health. You have to …
FIND YOUR INNER BALANCE WITH CHINESE MEDICINAL HERBS – YLUMI WILL MAKE YOU GLOW
SHINE WITH HEALTH AND BEAUTY FROM WITHIN: THIS WINTER YOU HAVE TO TRY OUR FAVOURITE PRODUCT. Replying quickly to an email, taking a call immediately from your boss and putting new tasks on your to-do list so you don’t forget anything – staying in touch is no longer just a trendy marketing slogan, it has …
MENTAL TRAINING WORKS BETTER THAN DIET
If losing weight just isn’t working out, you need more than just a fitness trainer. Your brain is very resourceful, tempting you over and over again. You can counter it with these methods! Work on losing weight in your mind! First of all: there is no magic formula for losing weight. Everyone can follow a …