What to eat during each stage of your menstrual cycle
For centuries, women have been conditioned to put themselves last. But in the past few years, there has been a paradigm shift in the way women treat themselves and prioritise their well-being, especially when it comes to the menstrual cycle. While the length of the menstrual cycle varies from woman to woman, a regular menstrual cycle can vary from 21 to 35 days, with the average being around 29 days.advertisementEach phase comes with changes in hormone levels that can lead to fatigue, cramps, bloating, mood swings, trouble sleeping, and even changes in appetite.One way to deal with these fluctuations is through cycle syncing, a practice to align your diet, exercise, and lifestyle habits with each phase.
India Today spoke with Dr Sonu Taxak, Director & Senior IVF Consultant, Yellow Fertility to get more insights on this. Let's break down each cycle and design your diet:MENSTRUAL PHASEThis phase starts on the first day of your period and lasts around five days. During this time, estrogen and progesterone levels are at their lowest, which can lead to fatigue, low energy, and menstrual cramps. To support your body, it's essential to replenish lost iron through foods like spinach, lentils, and dates. Focus on hydration and anti-inflammatory ingredients like ginger and turmeric to soothe discomfort. FOLLICULAR PHASEadvertisementThis phase begins right after menstruation ends and continues until ovulation, spanning days 6 to 14. Nourish your body with complex carbohydrates, lean proteins, and omega-3s to support rising estrogen and follicle development.OVULATION PHASEOvulation typically occurs mid-cycle, around day 14, and lasts 24 to 36 hours. Estrogen peaks before ovulation, followed by a rise in progesterone to prepare the uterus for a possible pregnancy. Many women feel a spike in energy during this time. Support your body by incorporating nutrients like zinc, selenium, and vitamin E, which are found in pumpkin seeds, sunflower seeds, sesame seeds, eggs, and seafood.LUTEAL PHASEThis phase is the second half of the cycle, occurring after ovulation and lasting until menstruation begins. This phase generally spans days 15 to 28. If the egg isn't fertilised, progesterone and estrogen levels drop, often triggering premenstrual syndrome (PMS) symptoms such as mood swings, fatigue, irritability, and cravings. During this phase, include foods rich in magnesium, vitamin B6 and fibre in your diet. You can also eat dark chocolate, bananas, and whole grains. The female body is dynamic and beautiful. When it comes to food, syncing your nutrition during each phase of your menstrual cycle will support your body and overall well-being.advertisementDr Suneet Kaur Malhotra, Associate Director, Obstetrics & Gynaecology, Max Super Speciality Hospital told us more on this.Keeping your diet healthy and balanced throughout the menstrual cycle is essential to maintaining both physical and emotional health. Every stage of the cycle introduces hormonal shifts that can affect energy levels, mood, digestion, and general sense of comfort. Altering your diet to accommodate these shifting needs can help alleviate symptoms and enhance health.At the menstrual stage (Day 1-5), when women have their periods, they tend to feel tired, crampy, bloated, and lack energy. This is mostly because of the decrease in hormone levels and blood loss.To battle all this, some foods can be highly useful:advertisementIron foods such as spinach, lentils, and tofu restore iron lost during bleeding and can enhance energy levels.Clear broths, cucumber, and watermelon can help alleviate bloating and ensure proper hydration in the body.Warm, cooked food is easier to digest and can offer relief and comfort from cramps.During the premenstrual phase, prior to the onset of the period, most women experience mood swings, cravings for food, fatigue, and water retention. These are caused by hormonal changes, specifically the fall in estrogen and progesterone levels.In order to better control these premenstrual symptoms, it's ideal to:Steer clear of excess sugar, which can make mood swings worse and trigger energy crashes.Restrict intake of caffeine and salty foods, which can lead to bloating and irritability.Drink plenty of water and eat plenty of water-dense foods to stay well-hydratedBy synchronising your diet with the body's cyclical demands, you can gain more control over menstrual symptoms and nourish your overall hormonal balance. Minor changes in diet can significantly impact the way you feel throughout the month.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
India Today
8 hours ago
- India Today
What to eat during each stage of your menstrual cycle
For centuries, women have been conditioned to put themselves last. But in the past few years, there has been a paradigm shift in the way women treat themselves and prioritise their well-being, especially when it comes to the menstrual cycle. While the length of the menstrual cycle varies from woman to woman, a regular menstrual cycle can vary from 21 to 35 days, with the average being around 29 phase comes with changes in hormone levels that can lead to fatigue, cramps, bloating, mood swings, trouble sleeping, and even changes in way to deal with these fluctuations is through cycle syncing, a practice to align your diet, exercise, and lifestyle habits with each phase. India Today spoke with Dr Sonu Taxak, Director & Senior IVF Consultant, Yellow Fertility to get more insights on this. Let's break down each cycle and design your diet:MENSTRUAL PHASEThis phase starts on the first day of your period and lasts around five days. During this time, estrogen and progesterone levels are at their lowest, which can lead to fatigue, low energy, and menstrual cramps. To support your body, it's essential to replenish lost iron through foods like spinach, lentils, and dates. Focus on hydration and anti-inflammatory ingredients like ginger and turmeric to soothe discomfort. FOLLICULAR PHASEadvertisementThis phase begins right after menstruation ends and continues until ovulation, spanning days 6 to 14. Nourish your body with complex carbohydrates, lean proteins, and omega-3s to support rising estrogen and follicle PHASEOvulation typically occurs mid-cycle, around day 14, and lasts 24 to 36 hours. Estrogen peaks before ovulation, followed by a rise in progesterone to prepare the uterus for a possible pregnancy. Many women feel a spike in energy during this time. Support your body by incorporating nutrients like zinc, selenium, and vitamin E, which are found in pumpkin seeds, sunflower seeds, sesame seeds, eggs, and PHASEThis phase is the second half of the cycle, occurring after ovulation and lasting until menstruation begins. This phase generally spans days 15 to 28. If the egg isn't fertilised, progesterone and estrogen levels drop, often triggering premenstrual syndrome (PMS) symptoms such as mood swings, fatigue, irritability, and cravings. During this phase, include foods rich in magnesium, vitamin B6 and fibre in your diet. You can also eat dark chocolate, bananas, and whole grains. The female body is dynamic and beautiful. When it comes to food, syncing your nutrition during each phase of your menstrual cycle will support your body and overall Suneet Kaur Malhotra, Associate Director, Obstetrics & Gynaecology, Max Super Speciality Hospital told us more on your diet healthy and balanced throughout the menstrual cycle is essential to maintaining both physical and emotional health. Every stage of the cycle introduces hormonal shifts that can affect energy levels, mood, digestion, and general sense of comfort. Altering your diet to accommodate these shifting needs can help alleviate symptoms and enhance the menstrual stage (Day 1-5), when women have their periods, they tend to feel tired, crampy, bloated, and lack energy. This is mostly because of the decrease in hormone levels and blood battle all this, some foods can be highly useful:advertisementIron foods such as spinach, lentils, and tofu restore iron lost during bleeding and can enhance energy broths, cucumber, and watermelon can help alleviate bloating and ensure proper hydration in the cooked food is easier to digest and can offer relief and comfort from the premenstrual phase, prior to the onset of the period, most women experience mood swings, cravings for food, fatigue, and water retention. These are caused by hormonal changes, specifically the fall in estrogen and progesterone order to better control these premenstrual symptoms, it's ideal to:Steer clear of excess sugar, which can make mood swings worse and trigger energy intake of caffeine and salty foods, which can lead to bloating and plenty of water and eat plenty of water-dense foods to stay well-hydratedBy synchronising your diet with the body's cyclical demands, you can gain more control over menstrual symptoms and nourish your overall hormonal balance. Minor changes in diet can significantly impact the way you feel throughout the month.
Time of India
17 hours ago
- Time of India
10 supplements every woman needs (and why it is non-negotiable)
Multivitamins aren't just something your mom forced on you in school or that your doctor vaguely mentioned during your last check-up. For women—especially in a world of hustle culture, erratic meal schedules, and TikTok health trends—it's not just about popping pills. It's about knowing why your body might be running low, and what to do about it. Sure, the idea of "eating a balanced diet" is sound advice. But in practice? Between skipping breakfast, surviving on caffeine, ordering late-night takeout, and battling hormonal rollercoasters—most of us are falling short on some seriously key nutrients. Here's a closer look at the 10 vitamins and minerals that women need to keep their bodies running. Spoiler: It's more than just iron and calcium. Iron – Because exhaustion shouldn't be your default mode Iron is the energy plug-in we often forget to charge. And yet, it's crucial for producing hemoglobin—the protein in red blood cells that carries oxygen. Women, especially those of reproductive age, lose iron every month. Add in heavy periods or a vegetarian/vegan lifestyle, iron deficiency anemia walks right in. What it feels like? Fatigue that sleep doesn't fix. Breathlessness after climbing stairs. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Dermatologist: Just Add 1 Drop Of This Household Item To Any Dark Spot And Wait 3 Minutes Dark Spot Corrector Undo A pale face. Brittle nails. Maybe even brain fog. No, you're not lazy. You might just be low on iron. Best form to supplement: Ferrous bisglycinate (gentler on the stomach) Bonus tip: Take it with Vitamin C (like orange juice) to boost absorption. Avoid with tea or coffee. Vitamin D – The silent boss of your bones, mood, and hormones This isn't just the "sunshine vitamin" anymore. Vitamin D plays a key role in everything from calcium absorption to immune function, mood regulation, and even hormone balance. Blame it on sunscreen, indoor jobs, or pollution. The deficiency is so common it's almost ignored—until you have achy bones, chronic fatigue, frequent colds, or unexplained blues. Best form to supplement: Vitamin D3 (cholecalciferol) How much? Check your blood levels. Most women need 1000–2000 IU/day, but many need more under medical supervision. Magnesium – Your anti-stress, anti-cramp superhero Magnesium is the underdog of the supplement world. It regulates over 300 enzymatic reactions in the body—think sleep quality, PMS symptoms, muscle cramps, digestion, and anxiety. If you're waking up tired, can't sleep, or feel like your nerves are constantly on edge, magnesium might be the missing piece. Add to that: it helps with insulin sensitivity, so it's essential for PCOS warriors too. Best form to supplement: Magnesium glycinate or magnesium citrate (avoid oxide—it's poorly absorbed) Signs you might be low: Constipation, period cramps, sugar cravings, poor sleep. Calcium – Not just for 'old ladies' Most women think calcium is only for osteoporosis prevention after menopause. But here's the thing: you're building your bone bank in your 20s and 30s. After that, it's more about maintaining than growing. If you're not getting enough calcium now, your bones are literally leaching it from themselves to keep your body running. Silent, invisible, and dangerous. Add in the rising popularity of dairy-free diets, and calcium deficiency is making a quiet comeback. Best form to supplement: Calcium citrate (more easily absorbed than carbonate) Dosage tip: Take in split doses—not more than 500 mg at a time. B-complex vitamins – Energy, hormones, and brain health in a bottle The B-vitamins are like the backstage crew at a rock concert—underappreciated, but essential. B1 through B12 help with everything from converting food to energy, brain function, hormone production, to keeping your skin and hair healthy. Vitamin B12, in particular, is a serious concern for vegetarians, since it's mostly found in animal-based foods. Low B12 = fatigue, tingling hands, memory lapses, anxiety. Sounds familiar? Best form to supplement: Methylated B-complex for better absorption Don't miss: B6 is amazing for PMS and hormonal acne. Zinc – The skin-hormone-immune triple threat Zinc often gets attention only during flu season, but its real benefits go much deeper. It plays a huge role in hormonal health, wound healing, skin repair, and fertility. Women with acne, PCOS, or irregular periods are often deficient. So are vegetarians (again—meat is a primary source). If your immunity feels off, your skin's breaking out like a teenager's, or your cycle is unpredictable, zinc may be worth looking into. Best form to supplement: Zinc picolinate or zinc gluconate Watch out: Too much zinc can cause nausea. Don't exceed 40 mg/day unless prescribed. Omega-3 fatty acids – For mood, inflammation, and hormones This isn't technically a vitamin or mineral, but it is a must-have—especially for women struggling with mood swings, dry skin, painful periods, or inflammation. Omega-3s (especially EPA and DHA) are crucial for brain health, heart health, and hormone regulation. And no, flaxseeds alone won't cut it—plant-based ALA doesn't convert efficiently in the body. Most of us need a boost, especially if you don't eat fatty fish twice a week. Best form to supplement: Fish oil or algal oil (vegan version) with at least 500 mg combined EPA + DHA Bonus use: May help reduce anxiety and PMS symptoms. Iodine – Your thyroid's best friend With the rise in thyroid issues among young women, iodine deserves a spotlight. This trace mineral is vital for thyroid hormone production, which governs your metabolism, energy, mood, and even fertility. If you've ditched iodized salt in favor of pink Himalayan or sea salt (Instagram made you do it), beware—those fancy salts often lack sufficient iodine. Low iodine = sluggish thyroid = unexplained weight gain, fatigue, dry skin, and irregular cycles. Best form to supplement: Potassium iodide or kelp (in moderation) Pro tip: Don't self-supplement blindly—get thyroid levels checked first. Folate – Not just for pregnant women Think folate is only for moms-to-be? Think again. This B-vitamin helps with cell division, DNA repair, hormone balance, and yes—prevents birth defects if you're pregnant or planning to be. But even if babies aren't on your mind, folate (especially in its active form, L-methylfolate) is essential for mental clarity, mood regulation, and detox pathways. Many women unknowingly have trouble converting synthetic folic acid, which is why methylfolate is the better option. Best form to supplement: L-5-Methylfolate Especially useful for: Women with heavy periods, hormonal imbalance, or depression. Vitamin K2 – The unsung hero of bone and heart health If you're taking calcium and Vitamin D, but not getting enough K2, you're leaving the job half done. Vitamin K2 tells calcium where to go—into your bones, not your arteries. Without it, you risk calcification in the wrong places (hello, stiff joints and clogged arteries). Most of us don't get enough K2 from food unless we're eating natto (a funky Japanese fermented soy dish), so supplements are a smart move. Best form to supplement: MK-7 (a long-acting form of K2) Pairs well with: Vitamin D3 and calcium for full-spectrum bone support. There's no one-size-fits-all supplement strategy for women—but there are definitely recurring deficiencies that most of us deal with at some point. Whether it's the result of periods, diet, stress, or just modern life, these vitamins and minerals can make the difference between feeling 'meh' and feeling like your best self. The goal isn't to pop every pill on this list. It's to listen to your body, identify what you're lacking, and supplement smartly. Ideally, you'll work with a functional doctor, nutritionist, or run a few blood tests to personalize your approach. Because at the end of the day, self-care isn't just facials and bubble baths—it's getting your insides sorted, too. One step to a healthier you—join Times Health+ Yoga and feel the change
India.com
2 days ago
- India.com
Meet Indian genius who scored 720/720 in NEET-UG, cracked IIT-JEE with 99.9 percentile, studied only 4 hours a day with no fixed routine, he is...
Meet Indian genius who scored 720/720 in NEET-UG, cracked IIT-JEE with 99.9 percentile, studied only 4 hours a day with no fixed routine, he is... Getting into the Indian Institutes of Technology (IITs) is a dream for many students in India. The entrance exams, JEE Main and JEE Advanced are among the toughest in the world. At the same time, the National Eligibility cum Entrance Test (NEET) is the main path to becoming a doctor in India. While most students focus on just one of these, Mrinal Kutteri managed to clear both. Mrinal comes from Hyderabad and lives with his parents, younger brother, and grandparents. His family originally hails from Kerala, and interestingly, no one in his close family is a doctor but his interest in science began early. In classes 8 and 9, he started enjoying biology and chemistry. By the time he entered class 11, he had set his goal to prepare for NEET. In a 2021 interview with India Today , Mrinal shared that he first thought about becoming an army doctor because he wanted to combine medicine and adventure. However, over time, his focus shifted more toward the medical field alone. He also said that seeing doctors fight the COVID-19 pandemic inspired him even more to choose this path. How Mrinal Kutteri balanced studies during the pandemic When the COVID-19 pandemic forced schools to shut down, students across the country had to switch from classroom learning to online classes. This sudden change affected many, but Mrinal Kutteri welcomed it at first. Mrinal shared that in the beginning, he actually enjoyed the lockdown. However, this shift soon affected his academic performance, and he realized he needed to get back on track. Though it took some time at the beginning, he eventually got into a better routine. Interestingly, Mrinal didn't follow a strict study timetable like many other toppers. He admitted that he liked a flexible approach to learning. According to him, trying to stick to a tough schedule that he couldn't follow would only lead to stress and waste time. Instead, he chose to study in a way that suited him best, based on his energy and interest levels each day. Mrinal Kutteri's study approach that led to NEET AIR 1 In a 2021 interview with India Today , NEET topper Mrinal Kutteri shared how he followed a unique and stress-free way of studying. Instead of having a strict daily timetable, he chose a flexible method. Each day, he would set a small goal for himself, and how he completed it was entirely up to him. 'There were many days when I couldn't complete what I planned,' Mrinal admitted, 'but I didn't feel discouraged. I was okay with that, and I think that really helped me stay calm and focused.' His study routine changed often. Some days, he was very productive, while on others, he found it hard to study at all. On average, Mrinal studied for about four hours a day, and on his best days, he went up to five hours, but never more than that. Contrary to the notion that students must sacrifice hobbies during intense exam preparation, Mrinal ensured a balance between academics and leisure. He enjoyed binge-watching comedy shows on Netflix and Prime, using entertainment as a means of relaxation and motivation. Even for other tough exams like KVPY and JEE Main in Class 12, he didn't put in extra hours beyond his NEET prep. Still, he managed to score an amazing 99.9 percentile in JEE Main. But his biggest success came with NEET 2021, where he achieved a perfect score of 720 out of 720, securing All India Rank 1.
