Hormone Harmony, a way to navigate Perimenopause and Menopause with Food, and decrease symptoms.

Alright, ladies, let's talk about fueling your body right during the follicular stage. You know, that time when your ovaries are revving up and getting ready to release an egg? Yeah, that's the one. Dr. Sara Gottfried's got some wise words on what to chow down during this phase, and we're here to break it down for you in plain ol' English.

First off, let's talk about the superstar nutrient for this stage: folate. You might have heard of it before, especially if you're thinking about making a tiny human someday. Folate is like the VIP of the nutrient world during the follicular phase because it helps your body make healthy eggs. So, where do you find this magical stuff? Well, think green, my friend. Load up on leafy greens like spinach, kale, and broccoli. They're packed with folate and all sorts of other goodies that'll keep your ovaries happy.

Next up, let's talk about protein. Your body's building those egg follicles like nobody's business during this stage, so you need to give it the building blocks it needs. Lean protein sources like chicken, fish, and tofu are your best friends here. They'll help keep your energy levels up and your hormones in check.

Now, onto the fats. Yep, you heard me right – fats are your friends, too! But not just any fats – we're talking about the good stuff. Avocados, nuts, seeds, and olive oil are all great choices. They're full of healthy fats that'll keep your hormones humming along smoothly.

And don't forget about carbs! Your body needs 'em for energy, especially when you're gearing up for that big O (ovulation, that is). Opt for complex carbs like whole grains, sweet potatoes, and legumes. They'll give you sustained energy without sending your blood sugar on a rollercoaster ride.

Last but not least, let's talk about hydration. Water is essential for pretty much everything your body does, including making those egg follicles. Aim to drink plenty of H2O throughout the day, and don't be afraid to jazz it up with some lemon or cucumber if plain water isn't your jam.

we're about to dive into the wonderful world of ovulation and what to eat during each stage. Here's the lowdown on what to chow down on during the different ovulating stages, based on Dr. Sara Gottfried's wisdom.

1. Follicular Phase (Days 1-14) : This is the time when your ovaries are gearing up to release an egg. Focus on foods rich in folate, like leafy greens (think spinach, kale, and broccoli), as well as lean proteins such as chicken, fish, and tofu. Healthy fats from sources like avocados, nuts, seeds, and olive oil are also crucial during this phase. Load up on complex carbs such as whole grains, sweet potatoes, and legumes for sustained energy. And don't forget to stay hydrated with plenty of water throughout the day.

2. Ovulation (Day 14) : This is the moment you've been waiting for – your ovaries are releasing that egg, ready to meet its match. During ovulation, focus on foods that support hormone balance and provide energy. Load up on protein-rich foods like eggs, fish, and lean meats to support ovulation and keep your energy levels steady. Incorporate healthy fats from sources like avocados, nuts, and seeds to support hormone production. Don't forget to include plenty of fruits and vegetables for their vitamins, minerals, and antioxidants to support overall health.

3. Luteal Phase (Days 15-28) : After ovulation, your body enters the luteal phase, where it prepares for possible pregnancy. During this time, focus on supporting hormone balance and reducing inflammation. Incorporate foods rich in vitamin B6, such as bananas, potatoes, and poultry, to support hormone regulation. Include plenty of leafy greens and cruciferous vegetables like broccoli and Brussels sprouts to support liver detoxification and hormone metabolism. Opt for complex carbohydrates to stabilize blood sugar levels and reduce cravings. And don't forget to stay hydrated with plenty of water and herbal teas.

Remember, these guidelines are just a starting point, and it's essential to listen to your body and adjust your diet based on your individual needs and preferences. By nourishing your body with nutrient-dense foods throughout the ovulating stages, you'll be supporting your hormonal health and overall well-being. Happy ovulating and happy eating!