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Every woman passes through four stages in her menstrual cycle. It is not only about the period, there are three more. Each stage brings different mood, energy levels and food crawings, depending on the hormonal fluctuations. Instead of fighting against your body, how to work with it for optimal benefits? When you align your food options with each step needs, you can better support your body, reduce discomfort, and feel more relaxed throughout the month.
Also read: Conflict with irregular periods? These can help the experts approved by stress-maintained hack
In an interview with HT lifestyle, Payal Rangar, Certified Nutrition Coach, Holistic Wellness Expert and Women Health Advocate, shared a detailed guide based on the stages of menstruation.
He said, “The menstrual cycle of a woman appears in four different stages, menstruation, follicular, ovulatory, and luteal, inspired to transfer each hormone levels and call for nutritional nutrition for energy, mood and overall goodness.”
Here the broad diet breakdown anklet is shared:
1. Menstrual phase (day 1-5): rest, restoration, and re-filling
This is the bleeding phase, where both estrogen and progesterone are the lowest. The body benefits the most from warmth, iron -rich foods and comfortable.
Recommended Foods:
- Leafy greens (spinach, fenugreek), beetroot, Rajma.
- Light and hot foods like khichdi, soup and moong dal.
Ideal drink:
- Ginger tea, cinnamon water, and parsley water (for swelling)
2. Follicle phase (day 6-13): reconstruction and recharge
Estrogen begins to grow, prepares the body for ovulation. It is fresh, energy -enhancing foods and light food time.
Recommended Foods:
- Seasonal fruits (especially citrus), sprouts and fresh vegetables.
- Protein sources such as Dal, Tofu, Paneer and Oats.
- Seed Cycling Tip: 1 tbsp include each flax seed and pumpkin seeds daily. These help regulate estrogen and support egg maturation.
Ideal drink:
- Coconut water, lemon water, green smooth
3. Ovulation phase (day 14-16): romantic glow
Estrogen occurs peaks, and ovulation. The body thrives on foods containing nutritious, antioxidants.
Recommended Foods:
- Avocados, Quinoa, eggs, berries, pomegranate.
- Foods containing healthy fats and zinc for hormone balance.
- Seed Cycling Tip: Continue with flax and pumpkin seeds to balance hormones and reduce inflammation.
Ideal drink:
- Hibiscus tea, infected with water with mint and berries, basil tea.
4. Luteal phase (day 17–28): support, calm, and stabilize
Progesterone dominates during this phase, and can cause PMS symptoms such as blotting, fatigue and irritability. Pay attention to cool, grounding foods.
Recommended Foods:
- Complex carbs like ragi, sweet potato, brown rice.
- Magnesium -rich foods: banana, sesame seeds, dark chocolate.
- Seed cycling tip: Switch to sunflower or sesame seeds (each/day 1 tbsp) to promote progesterone and make PMS easier.
Ideal drink:
- Chamomile tea, fennel tea, hot turmeric milk.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
Also read: Can the duration be problematic? Here’s when you should worry about your menstruation
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