What is it?
The follicular phase is the range of time when your period starts and right before the day of ovulation. It is a period of increased insulin sensitivity which may require T1D women to decrease their basal rates, insulin to carb ratios, and sensitivity factors. It is broken up into two sub phases: menstruation and proliferation.
In this post, we'll go over how to eat during this time in your cycle to help keep your blood sugars in range and promote a healthy period. A 3 day meal plan is also included at the end of this article. Menstruation
This is the part of your cycle you probably know best (and dread the most). Your estrogen and progesterone levels drop in response to the egg not being fertilized. This causes your uterine lining to shed.
It's no surprise that reaching for foods rich in iron is best. If you have especially heavy periods, talk with your gynecologist about supplementing during this time to prevent anemia. Additionally, B vitamins will be helpful with promoting energy. Omega-3's are especially useful to include if you experience bloating, cramps, and tender breasts during your period. Foods rich in iron:
Proliferation
Days 8-14 involve a rise in your cycle hormones to prepare for ovulation. As these hormone levels rise, you may start to see your insulin needs increase (or go back to "your normal"). Now is the time to fill your plate with protein and phytoestrogens to support the increase in estrogen.
Foods rich in Phytoestrogens:
Sample Meal Plan
It's pretty easy to see that plant foods are going to provide you with the nutrients you need to support your hormones and blood sugars during this phase of your cycle. I've made a sample 3 day meal plan for you below to help give you an example of how to eat during your follicular phase. (Make sure to turn off your pop up blocker, so the form can load)
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AuthorRachel Halverson is a registered nurse and certified diabetes care and education specialist. She specializes in helping women with type 1 diabetes balance their blood sugars and take back control of their lives by healing their monthly cycles, learning about nutrition, and empowering them with strategies for tackling type 1 diabetes. Archives
June 2021
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