Every woman experiences four distinct phases during her menstrual cycle. It encompasses more than just menstruation; there are three additional phases. Each phase, influenced by hormonal changes, affects mood, energy levels, and cravings for certain foods. Rather than resisting your body's natural rhythms, consider collaborating with them for optimal health benefits. By aligning your dietary choices with the requirements of each phase, you can better support your body, alleviate discomfort, and enhance your overall comfort throughout the month.

In a discussion with HT Lifestyle, Payal Rangar, a Certified Nutrition Coach, Holistic Wellness Expert, and Advocate for Women’s Health, provided an in-depth guide related to the phases of the menstrual cycle.

She stated, “A woman’s menstrual cycle progresses through four unique phases: menstrual, follicular, ovulatory, and luteal. Each phase is influenced by changing hormone levels and necessitates specific nutritional support to enhance energy, mood, and overall wellbeing.”

Here is the detailed dietary guidance that Payal shared:

1. Menstrual phase (day 1–5): Rest, restore, and replenish

This phase is characterized by a significant drop in both estrogen and progesterone levels. During this time, the body benefits from warmth, iron-rich foods, and adequate rest.

Recommended foods:

• Leafy greens such as spinach and methi, beetroot, and rajma.
• Light, warm dishes like khichdi, soups, and moong dal.

Ideal beverages:

• Ginger tea, cinnamon-infused water, and ajwain water to alleviate bloating.

2. Follicular phase (day 6–13): Rebuild and recharge

As estrogen levels begin to rise, the body prepares for ovulation. This is an ideal period for consuming fresh, energizing foods and lighter meals.

Recommended foods:

• Seasonal fruits, particularly citrus varieties, sprouts, and fresh vegetables.
• Protein sources including dals, tofu, paneer, and oats.
• Seed Cycling Tip: Incorporate 1 tablespoon each of flax seeds and pumpkin seeds daily to help regulate estrogen and support egg maturation.

Ideal beverages:

• Coconut water, lemon-infused water, and green smoothies.

3. Ovulation phase (day 14–16): Romantic glow

Estrogen reaches its peak, leading to ovulation. The body flourishes on nutrient-dense, antioxidant-rich foods during this time.

Recommended foods:

• Avocados, quinoa, eggs, berries, and pomegranate.
• Healthy fats and zinc-rich foods to promote hormonal balance.
• Seed Cycling Tip: Continue consuming flax and pumpkin seeds to maintain hormonal balance and reduce inflammation.

Ideal beverages:

• Hibiscus tea, infused water with mint and berries, and tulsi tea.

4. Luteal phase (Day 17–28): Support, soothe, and stabilise

In this phase, progesterone takes precedence, which may lead to PMS symptoms such as bloating, fatigue, and irritability. It is essential to focus on calming, grounding foods.

Recommended foods:

• Complex carbohydrates like ragi, sweet potatoes, and brown rice.
• Foods rich in magnesium, such as bananas, sesame seeds, and dark chocolate.
• Seed Cycling Tip: Transition to sunflower or sesame seeds (1 tablespoon each per day) to enhance progesterone levels and alleviate PMS symptoms.

Ideal beverages:

• Chamomile tea, fennel tea, and warm turmeric milk.

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