El ciclo menstrual y la alimentación

Muchas son las preocupaciones de las mujeres al momento de acercarse a su periodo menstrual, más aún cuando hablamos de los descontroles en el apetito. Los antojos de las comidas ligadas al periodo premenstrual son muy comunes y aunque estas están rodeadas de muchas bromas, tienen base científica que las hacen ciertas.

El síndrome premenstrual (SPM) y sus síntomas, suelen aparecer de una a dos semanas previas al sangrado. Son síntomas generados por múltiples fluctuaciones hormonales, éstos son muy diferentes, y afectan a nivel emocional, conductual y cognitivo a la mujer. 

Si detallamos entre los síntomas más comunes, podremos observar que el síntoma conductual más frecuente en el periodo premenstrual son los antojos por cierto tipo de alimento. La mayoría de las mujeres reconoce tener este tipo de antojo, donde usualmente los alimentos que se desean son ricos en carbohidratos, dulces o grasas; generando así una ingesta aproximada de hasta 500 calorías adicionales por día si no se sabe controlar dicha ansiedad.

Iniciemos recordando un detalle importante. El ciclo menstrual está compuesto por tres fases, la fase folicular, la ovulación y la lútea; todas vitales para un ciclo saludable y todas con sus detalles, sin embargo, en la fase llamada LUTEA es donde aumenta el gasto calórico de las mujeres. Aunque sucede de forma muy ligera, aproximadamente de 100 a 150 calorías, es la razón por la cual se da el aumento del apetito; sin embargo, este debe ser satisfecho de forma precavida. 


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Combatir los antojos

Estos días donde los antojos cada vez son más difíciles de controlar. Debemos afianzar la inclusión de proteínas de calidad que generen mayor saciedad tipo pollo, pescado y huevo. Así como, reducir la ingesta de alimentos muy procesados, pues son ricos en sodio y aumentan la retención de líquidos, aumentando la “hinchazón” típica de estos días que incomoda más a la mujer, por ende, si disminuimos o evitamos estos alimentos disminuiremos dicha molestia. 

Así también otra de las mejores estrategias para combatir los antojos por dulce en esta etapa son las frutas y el chocolate. En este panorama la ingestión de fruta resulta ser muy refrescante y satisfactoria. Por otro lado, el chocolate, que eleva los niveles de dopamina y serotonina en el cuerpo para combatir el antojo y no obstante, la depresión que también se presenta como síntoma en estos días resulta ser una excelente inclusión para los días de antojos. ¿Qué otro aspecto podemos tomar en cuenta? Primero, elegir frutas frescas, variadas y de diversos colores para generar más diversidad de sabor y texturas, así como optar por chocolates oscuros y sin agregado de azúcar. 

https://www.instagram.com/p/CNdzPyyjo5I/

Otros sintomas

Cuando hablamos de las mujeres deportistas es normal evidenciar síntomas más notorios de ansiedad. Usualmente poseen planes de alimentación más restringidos y un control de peso y porcentaje de grasa más riguroso, lo que conlleva a que aumente su estado de estrés durante el periodo premenstrual y por ende de ansiedad por dulce o carbohidrato. 

Aunque es poco lo que se sabe todavía del ciclo menstrual y de la nutrición para un atleta, es un aspecto que día tras día se está expandiendo poco a poco. Hasta los momentos lo que se resalta es que el entrenamiento y la alimentación deben sincronizarse con este parámetro del ciclo menstrual, trayendo así mejoras a nivel del rendimiento. 

El ciclo menstrual es un proceso natural. Todos estos síntomas asociados de los que hablamos también lo son. El aprender a elegir mejores opciones para nuestra alimentación durante este periodo es la clave de un mayor control de nuestros objetivos nutricionales.

https://femalehealthawareness.org/site/wp-content/uploads/2020/04/Consideraciones-Nutricionales-para-un-ciclo-Menstrual-Sano_2019FFHA.pdf

https://www.msdmanuals.com/es-mx/hogar/salud-femenina/biolog%C3%ADa-del-aparato-reproductor-femenino/ciclo-menstrual

https://www.ciad.mx/notas/item/2523-como-cambia-la-alimentacion-durante-el-ciclo-menstrual

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