The average cycle is ~28 days, moving through four hormone phases — each with different energy, mood and food needs.
Menstrual (~day 1–5): estrogen and progesterone are lowest. Iron-rich foods (ragi, dates, dal, palak), gentle movement, and rest support this phase.
Follicular (~day 6–13): estrogen rises. Energy is highest — great for strength training, new projects, higher-intensity workouts.
Ovulatory (~day 14): peak of the cycle. Best endurance days.
Luteal (~day 15–28): progesterone rises, sleep can worsen, cravings spike. Magnesium (dark chocolate, almonds, pumpkin seeds) helps.
If cycles are irregular, extremely painful, or come with cystic acne + weight gain, get evaluated for PCOS — it's very common and very manageable early.
This article is educational and general. Your situation has its own context — for symptoms that are severe, sudden, persistent or worrying, consult a qualified medical practitioner.
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