Yes, the one wondering why one week you feel like a boss babe and the next, like hiding under a blanket with a hot water bag and chocolate.
It’s not just your mood.
It’s your hormones whispering (or screaming) for support.
Let’s walk through your cycle. Honestly. Kindly. Nourishingly.
MENSTRUAL PHASE (Day 1–5)
“Why am I so tired? Why do I feel like crying for no reason?”
That’s because estrogen and progesterone have dipped to their lowest. You’re literally bleeding energy.
You may feel:
- Fatigued
- Crampy or achy
- Moody, withdrawn, sensitive
- Cold hands, feet, and digestion slows down
What your body truly needs:
- Warmth. Grounding. Iron. Magnesium.
- Anti-inflammatory foods to ease pain and replenish loss
Eat like this:
- Garden cress seed (halim) laddoo for iron
- Bajra khichdi with ajwain-tadka palak
- Haldi nutmeg milk at night for calm
Best Tip: Eat warm, moist foods. Skip salads. This is your body’s “rest and rebuild” time.
FOLLICULAR PHASE (Day 6–13)
“I’m back! I have ideas! Let’s clean the house, launch a business, and plan a trip!”
Yep, your estrogen is rising, and so is your energy and confidence.
You may feel:
- Motivated, social, sharp. Bloating and fatigue are gone
- Skin feels clearer
- Digestion’s happy again
What your body needs now:
- Support for estrogen build-up
- B-vitamins for brain and energy
- Fresh, fiber-rich, detox-friendly meals
Eat like this:
- Methi sprout salad with lime and jeera
- Moong cheela with beet chutney
- Coconut water with soaked chia mid-morning
Best Tip: Have your raw veggies/salads now! Your body can digest more complex foods.
OVULATORY PHASE (Day 14–16)
“Why am I glowing?! Why is everyone so fun to talk to right now?”
This is your peak. Estrogen and LH surge. Your brain is sharp, mood is high, and your body wants connection.
You may feel:
- Sexy, creative, outgoing
- Strong and mentally focused
- Clear-skinned, glowy
- High stamina and drive
What your body wants:
- Zinc for egg release
- Antioxidants to protect cells
- Light, colorful, cooling foods
Eat like this:
- Pomegranate raita + palak-paneer + rajgira roti
- Soaked gond katira drink with mint
- Roasted kala chana snack with lemon
Best Tip: Go big on fresh fruits and lighter meals. Your system’s on fire—in a good way.
LUTEAL PHASE (Day 17–28)
“Why am I bloated again? Why am I crying over cereal ads? Why do I want only fried food and naps?”
Welcome to progesterone’s playground. It’s high, and if there’s no pregnancy, your body starts preparing for the next cycle.
You may feel:
- Mood swings, anxiety, low motivation
- Cravings (sweet/salty/fried)
- Breast tenderness, bloating
- Trouble sleeping or waking tire
What your body’s asking for:
- Magnesium + B6 to ease PMS
- Complex carbs to stabilize serotonin
- Omega-3s to calm inflammation
- Calcium to reduce irritability and cravings
Eat like this:
- Ragi porridge with banana and ghee
- Sweet potato curry + methi dal + jeera rice
- Roasted makhana with curry leaf and pink salt
Best Tip: Don’t starve or fight cravings—balance them with smart carbs and healthy fats.
Final Thought
Your cycle isn’t a curse. It’s a blueprint.
Start eating with your hormones, not against them.
Because when you sync your plate to your phase—
You stop fighting your body,
And start flowing with it.
