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I was furious when these words came out of a doctor at a government medical facility — “This is just a minor inconvenience women these days escalate.” I gave my mother who drove me there, a stern look of disappointment and said — “I might as well have just stayed in my room and cried.”

The medical community often overlooks menstrual pain because of a lack of understanding and prioritization. It is evident that “men don’t get it” is a part of the problem, as in many countries including mine, condoms are provided for free while women have to pay for sanitary products with taxes.

I am basking in the warm glow of a pain-free menstrual cycle today. Still, it took me more than 2 years of meticulous tracking of my cycle, reading tons of research papers, watching podcasts of experts, adjusting my diet according to phases, and regulating my sleep schedule to reach this point.

What is a menstrual cycle?

The menstrual cycle can be explained in four main phases:

1. Menstrual Phase (Days 1–5): The cycle begins with menstruation. The uterus sheds its lining during this phase, leading to menstrual bleeding.
2. Follicular Phase (Days 6–14): The ovaries prepare eggs for release, and the uterine lining thickens.
3. Ovulation (Day 14–17): A mature egg is released from the ovary. This phase is crucial for conception, as the egg travels down the fallopian tube.
4. Luteal Phase (Days 18–28): The body prepares for a potential pregnancy. If the egg isn’t fertilized, hormone levels drop, leading back to the menstrual phase. The uterine lining thickens during this time, preparing to either support a pregnancy or shed again.

The entire cycle typically lasts about 28 to 30 days, although it can vary for each person.

Hormones and their role in women’s health

There are four main factors that women need to regulate for menstrual health — estrogen, progesterone, and related metabolites; thyroid function, and cortisol levels.

In the delicate tango between estrogen and progesterone, it is incredibly important to have the right lead and the right follow. What happens most of the time is that estrogen dominates, and leads to a greater risk of fibroids, endometriosis, and symptoms like breast pain.

When your body produces estrogen, you are meant to use it, send it to the receptors where it’s meant to go, and then lose it. You don’t want to keep recirculating estrogen, like bad karma. This imbalance may be related to the estrobolome, a subset of gut microbes in the DNA that regulates estrogen levels. An unhealthy estrobolome can increase the risk of estrogen-related conditions such as breast and endometrial cancer.

You need to prepare your body not only for producing and processing hormones but also for metabolizing and eliminating excess hormones. This is why maintaining good gut health and building a healthy microbiome is crucial for menstrual health.

Navigating your menstrual cycle with ease

There are astonishingly simple ways you can balance hormones for menstrual health.

#1 Tracking- The only way to understand the body

Tracking is the only way to understand how well you are treating your body. Simply noting if your periods arrive every 28 to 30 days isn’t enough. There are four main aspects you need to track, menstruation cycle, mood, diet, and sleep. All four are crucial to regulating hormones and ensuring the healthy functioning of glands responsible for menstrual health. Based on this data you can adjust what you want to include or exclude in your diet.

#2 Diet protocols for menstrual health

Women can benefit from eating in tune with their menstrual cycle to support the different phases and promote hormone balance. This approach can lead to less painful periods and improved overall well-being. In this post, I’ll share the most impactful, needle-shifting insights to help make a real difference.

I generally ate healthily and didn’t enjoy eating junk naturally, so for a long time I thought I was doing the right thing for my body, but I was far from perfect.

Eating according to phases

There are different aspects to eating for menstrual health. It is less about what to eat and more about when to eat. The information below is meant to guide you on the type of nutrition your body needs, not to dictate exact meals. Feel free to adjust based on what’s available in your region and the current season.

Menstrual Phase(Days 1 to 5)

Focus: Replenishing nutrients, supporting recovery, and reducing inflammation.

1. Iron-rich foods: Spinach, red meat (beef or lamb), and lentils to replenish lost iron.
2. Anti-inflammatory foods: Ginger, turmeric, and berries to reduce inflammation and ease menstrual cramps.
3. Magnesium-rich foods: Dark leafy greens (e.g., kale), seeds (e.g., pumpkin seeds), and almonds to relax muscles and ease discomfort.

Follicular Phase(Days 6–14)

Focus: Supporting rising estrogen, boosting energy, and optimizing metabolism.

1. Protein-rich foods: Eggs, chicken, and plant-based proteins (e.g., lentils, tofu) to support muscle recovery and energy.
2. Healthy fats: Avocados, nuts, and seeds (e.g., chia seeds, flaxseeds) to support hormonal balance and energy levels.
3. Fermented foods: Yogurt, sauerkraut, and kimchi to support gut health and estrogen metabolism.

Ovulatory phase(Day 14–17)

Focus: Supporting liver detox, managing excess estrogen, and maintaining energy.

1. Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts to help detoxify excess estrogen.
2. Bitter vegetables: Kale, arugula, and dandelion greens to support liver function.
3. Zinc-rich foods: Pumpkin seeds, sunflower seeds, and oysters to support overall reproductive health and reduce inflammation.

Luteal Phase(Days 18–28)

Focus: Reducing bloating, supporting progesterone, and managing PMS symptoms.

1. Complex carbohydrates: Sweet potatoes, quinoa, and brown rice to stabilize blood sugar and reduce cravings.
2. Omega-3 fatty acids: Fatty fish (e.g., salmon, sardines), walnuts, and chia seeds to reduce PMS symptoms like bloating and mood swings.
3. Magnesium-rich foods: Dark chocolate, almonds, and spinach to help with relaxation, reduce cramps, and balance mood.

Seeds and nuts

Include as many types of seeds in your diet as possible and sprinkle them throughout the cycle, but there are two types of seeds that women specifically need for healthy hormonal health.

• The forever estrogen hero is flax seeds. It is most potent in the form of flax seed oil but even in other forms, it is rewarding. If you are lazy like me, batch-make laddoos, and enjoy them throughout the month.
• The yummy pumpkin seeds support progesterone and the breakdown of progesterone.

These two seeds are non-negotiable for women. As a general protocol, cycling in flax seeds in the beginning and cycling in pumpkin seeds toward the end of the cycle, support the production of these 2 major sex hormones.

Order of eating

The sequence in which we eat our food significantly impacts our blood sugar levels. The basic protocol is to eat salad first, then protein, followed by carbs, and toward the end eat a dessert if you are feeling indulgent.

#3 Constipation during Menstruation

Women are generally more constipated than men. The discomfort from constipation can lead to severe pain during menstruation. It is essential, especially from the advent of the luteal phase to keep special care of hydration and fluid intake in the body. I also recommend using psyllium husk if required.

#4 Hydration

Ideally, 70% of your hydration should come from the food you consume. Stuffing your gut with dry foods and then pushing it down with water or soda is not the healthiest approach for digestion. It is why Indian and Asian cooking has loads of water content in the food.

I don’t entertain the idea of fruit juices with meals (even breakfast) either. Fruits are supposed to be eaten along with their fiber, otherwise, it spikes blood sugar.

#5 Emergency Contraceptives

I am a huge fan of the empowerment contraceptives bring to women but according to experts, contraceptives are the number one endocrinopathy that is iatrogenic for women.

Emergency contraceptive pills are useful in urgent situations, but they should be reserved for true emergencies. I have seen a lot of young women popping these pills at the drop of a hat not giving a hoot or two about the impact it can have on their menstrual health.

Oral contraception can have a long-term impact on health. The risks include nutrient depletion (magnesium and B vitamins), gut microbiome disruption, increased risk of inflammatory bowel disease and autoimmune conditions, and higher inflammatory markers. Another notable concern is an increase in sex hormone-binding globulin(SHBG), which lowers free testosterone, potentially leading to vaginal dryness, decreased libido, diminished confidence, and even clitoral shrinkage of up to 20%.

What can you use instead?

Copper IUDs are a hit according to most female sexual health experts. In mainstream medicine, most doctors don’t recommend IUDs to unmarried women, which I think is a patriarchal hangover. It should be prescribed to all sexually active women. It allows women to have complete autonomy and sovereignty over their sexual lives and have the highest satisfaction rate without downstream risks that are associated with birth control pills. IUDs can’t become mainstream fast enough.

#6 Protocols for exercise according to menstrual phases

Women who work out are my favorite kind of humans. This is also my favorite topic to discuss in women’s health.

During the menstrual phase, I recommend taking complete rest even from work if possible. The follicular phase is the best time for strength training, HIIT, and endurance exercises. Bring in the progressive overload for the month during this time. Around ovulation, energy peaks, and you will need high-intensity workouts to process the energy, but there’s a higher injury risk. Moderate workouts like pilates, light cardio, and stretching are best in the luteal phase.

#7 Stress

Women process stress differently than men, and their HPA response is also different. Women also have lower tolerance to perceived stress which adds to the intensity of stress they feel in a certain situation. There is also a systematic and societal stress unique to women which often doesn’t get enough attention even in psychology.

What can you do?

Practices like a physiological sigh can be very effective for short-term immediate relief.

Pranayama practice every day for 10–15 minutes, especially alternate nostril breathing is very helpful in balancing the nervous system and can have long-term benefits.

The psychosocial aspect plays a significant role in well-being, especially for women. Having a supportive group of friends to connect with and share life experiences can be incredibly rewarding and uplifting.

It wasn’t easy, and it certainly didn’t happen overnight. But with patience, persistence, and a whole lot of love, I’ve managed to transform my relationship with my cycle. And if I can do it, trust me, so can you.

The key is to listen to your body, be kind to yourself, and never be afraid to seek help when you need it. Here’s to pain-free periods and the power of taking control of our health, one cycle at a time!