Hormones determine if not all, then almost everything - well-being, mood, desires. Given these delicate moments, it is worth developing a training plan, a diet and planning visits to a cosmetologist. In general, the cycle of a woman is divided into two phases - follicular (the first half of the cycle) and lutein (the second half). But, developing a personal schedule, it is reasonable to divide the cycle into four periods: actual menstruation, time after it and before ovulation, then - ovulation and time after it, and last - five to seven days before the onset of menstruation (the number of days depends on the individual cycle duration) . The concept of a woman's menstrual cycle has come to science long ago.
Menstruation
At the beginning of the cycle, the concentration of erythrocytes and hemoglobin in the blood decreases, endurance and reaction rate worsen. The tone is reduced, there may be a slight malaise. Therefore, the main task of the period - especially sensitive to the body, give him peace and the opportunity to recover. The aerobic capacity of the body is very low, and even the most moderate load can cause heart palpitations and shortness of breath. Intensive classes (running, jumping, taibo, boxing) are contraindicated, as they increase intra-abdominal pressure. This can lead to the ingress of blood and particles of the endometrium through the fallopian tubes into the abdominal cavity. Subsequently, it threatens with serious health problems (eg, endometriosis). But the benefit will be strechching - it is in the first days of the cycle that the body becomes extraordinarily flexible. In addition, to remove discomfort, relax and slightly reduce the feeling of swelling will help breathing practices. They relax the anterior abdominal wall and the pelvis. At the beginning of menstruation due to blood loss the body loses a significant amount of iron and protein, which must be restored. The diet should include low-fat meat (poultry, veal, beef, liver), whole grains (especially buckwheat), leafy greens, vegetables and fruits in any form. Do not arrange unloading days, hunger strikes and hard diets. The food should be with a sufficient amount of protein (0.9-1.3 g per 1 kg of weight). Do not forget about the liquid - drinking a glass of water every couple of hours, you will help the body to withdraw all unnecessary. But alcohol should be discarded - it dilates blood vessels and can increase blood loss. In connection with the change in the hormonal background, substances that do not allow vessels to shrink are released - they remain dilated. Any traumatic manipulations (biorevitalization, mesotherapy, intensive cleansing, dermabrasion, medial peelings) can not be carried out - otherwise the healing will be slower, and bruises and swelling will be greater. Even a light cut will heal longer - this is a fact! Refuse from intensive massages - manual and hardware, radio wave lifting. The general rule is the most easy and pleasant leaving at this time, relaxing SPA-procedures.
Before ovulation
At the end of the month, the follicular phase begins, when the hormones estrogen dominate, which are produced by the ovaries. An increase in their level has a great effect on the well-being of a woman: vivacity, a sea of strength and energy, an upbeat mood, coordination and stamina improve. It's time to actively get involved in sports and bring the figure in order. In addition, the whole body is inclined not to accumulate, but to dump, so there is no better time to lose weight. You can put it on the full program - the strength of more than enough. And most importantly and the most pleasant - the result will not keep you waiting, as the processes of fat burning and muscle building pass with maximum intensity. You can give the body aerobic exercise with an increase in heart rate to 135 beats per minute (stepaerobic, dance classes, cardio training, jogging). The ideal reason to start eating right is if you have not already done so. Right now, thanks to a good mood, it's easiest to get used to healthy foods - do not torment unreasonable bouts of hunger and do not pull on sweets and pickles. In addition, the metabolic processes are slightly activated, so that lean protein foods, salads, greens, and sour-milk products will help to lose weight quickly enough. At the same time, the most effective unloading diets - they are easily transferred and operate at full strength. There comes an ideal time for plastic surgery, cleansing, peeling, microdermabrasion and invasive techniques - during this period the body is set for healing. Attention! If, after menstruation, deep rashes (cyclic acne) were left on the skin, you need to allow them a little time to resolve, then clean up. This can be helped a little by ultrasound and microcurrents. Also at this moment it is best to carry out painful procedures: laser hair removal, wax depilation, especially in the bikini zone - they are carried as easily as possible.
Ovulation and time after it
After ovulation occurs the second phase of the menstrual cycle - luteal (or phase of the yellow body). The yellow body is the zone in the ovary, in the place of which the egg yield took place, and hormone-active cells that produce progesterone were formed. This hormone is responsible for the transformation in the body of a woman who prepares her for pregnancy or to the onset of the next menstruation. In the second phase of the cycle, the body tends to accumulate and retain fluid, and the process of losing weight slows down. Pilates, water aerobics, swimming, dancing - the best option. They relieve stress and nervousness caused by the fluctuation of hormones, and at the same time do not deplete the body. The predominance of progesterone during this period stimulates an increase in appetite - so the body tries to stock up with nutrients for a possible pregnancy. Therefore, sometimes I want a delicious. The most insulting is that it is more convenient than usual to be stored in fat. For waist safety in the menu it is necessary to include nourishing, but not high-calorie products - lean meat, cottage cheese, fish, vegetables and whole grains. Thanks to the complex structure, they are digested for a long time, saturated for a considerable time and reduce the craving for goodies. Although strictly limit yourself too, do not - if you really want chocolate - eat, just remember the measure. You can carry out almost any procedure. The only thing - during the period of ovulation, it is desirable to exclude vacuum-roller massage, LPG, radio wave lifting in the abdomen. Also, give up epilation in the bikini zone - at this moment it is especially sensitive.
Premenstrual phase
In the blood, the concentration of sex hormones drops, the excitability of the nervous system and pressure increase, and the vessels narrow. The mood is constantly changing - from increased nervousness to complete apathy. Many are experiencing the weight of the "delights" of PMS. The body requires oxygen - it is worthwhile to help him with long walks and gentle jogging in the fresh air. Yoga, Pilates, swimming and breathing exercises will relieve nervous tension. Many women are worried about swelling; scales often show an increase in weight. Grab your head is not necessary - unpleasant manifestations associated with an increase in estrogen levels and stress. All this leads to sodium retention in the body, and, as a consequence, to edema. Therefore, do not arrange the body hungry days - with the onset of monthly excess will come down on its own. But the food should be regulated - so you can easily level out the manifestations of PMS. Basic principles: eat small portions five to six times a day; use less saturated fat (pork, smoked products, fatty dairy products); prefer low-fat meat, fish and cottage cheese; choose products rich in vitamin B (cereals, cereals, bread, as well as vegetables, greens and fruits) - they stabilize the state of the nervous system. Add provisions rich in fat-soluble vitamins A and E (fatty sea fish, egg yolk, liver). Vitamin E slightly relieves breast tenderness with PMS and improves skin condition. To reduce swelling, eat foods rich in calcium, magnesium and potassium (low-fat dairy products, nuts, dried fruits, bananas, citrus fruits). It removes excess fluid, calms the nervous system, normalizes the appetite. But from alcohol, strong coffee, chocolate, carbonated drinks, spicy spices and spices refuse - these products hold water in the body and can overexcite the nervous system. Good light manual or hardware lymph drainage massage and pressure therapy - they will eliminate swelling, improve microcirculation. In addition, you can apply a therapeutic massage for the back - this will serve as an excellent discharge for the entire body and nervous system. For facial and decollete skin, soothing anti-inflammatory procedures - light enzyme peels, masks with extracts of chestnut, sulfur, camphor, lemon and blueberries. It is undesirable to do mesotherapy and biorevitalization - there can be a strong puffiness. If there are pinpoint eruptions, it is worth keeping from the temptation to make a cleaning - it will only get worse; inflammation can be removed by means of microcurrents and ultrasound.