24/01/2026
Your menstrual phase isn’t meant to be pushed through it’s meant to be supported.
As estrogen and progesterone are at their lowest, the body naturally needs more rest, nourishment, and gentler rhythms. When you meet this phase with the right food, movement, and care, cramps, cravings, and energy dips can feel far more manageable.
A guide to a smoother menstrual phase ⬇️
1. THE STEADY PLATE RATIO
Balancing your plate helps stabilise blood sugar, which plays a huge role in cramps, fatigue, and mood swings.
Aim for:
• 50% fibre-rich vegetables
• 25% protein
• 25% carbs
• Plus 1–2 tsp healthy fats (ghee, olive oil, coconut oil)
Simple Indian examples that work:
Dal + rice + sabzi + ghee
Paneer or eggs + roti + veggies
2. THE HEAT + MOVE COMBO
Heat helps relax pelvic muscles, while gentle movement improves circulation and reduces tension.
• Use a hot water bag for 15–20 minutes
• Follow with 8–12 minutes of easy walking
OR
• 6 minutes of gentle yoga flow
(child’s pose 60s, cat–cow 60s, supine twist 60s repeat)
3. THE MAGNESIUM + OMEGA-3 STACK
These nutrients support muscle relaxation and calm inflammation, which can ease cramps and body aches.
Daily targets:
• 1–2 tbsp pumpkin or sesame seeds, or a handful of nuts
• Plus 1 omega-3 source: fatty fish OR 1 tbsp chia/flax seeds or walnuts
• Add them to curd, oats, smoothies, or meals
The menstrual phase is about slowing down, grounding, and replenishing not productivity or intensity. Supporting this phase gently sets the tone for a smoother cycle ahead 🌙
Save this for your next cycle.
