What is the Menstrual Cycle?
The menstrual cycle is a natural, monthly process that prepares a woman’s body for pregnancy. It involves hormonal changes that regulate ovulation (release of an egg) and the Shedding of uterine lining (Endometrium) ,menstruation happens, if pregnancy doesn’t occur.
A typical menstrual cycle lasts 28 to 35 days, though it may vary from person to person. The cycle is counted from the first day of your period to the first day of your next period.
Main Phases of the Menstrual Cycle
1. Menstrual Phase (Days 1–5)
- Uterine lining sheds → bleeding occurs.
- Hormones (estrogen & progesterone) are at their lowest.
You may feel: cramps, fatigue, mood swings.
Care Tips:
- Apply Mellow Moon
- Use Heat Pads.
- Stay hydrated and rest.
- Use gentle movement like yoga or stretching
2. Follicular Phase (Days 1–13)
- Starts on Day 1 of period, overlaps with menstrual phase
- Brain releases FSH (follicle-stimulating hormone).
- Egg matures; estrogen begins to rise.
You may feel: more energy, mental clarity, better mood.
Care Tips:
- Increase productivity and exercise.
- Eat protein-rich foods.
3. Ovulation Phase (Day 14 approx)
- Surge in LH (luteinizing hormone) triggers ovulation.
- Mature egg is released and may be fertilized.
You may feel: increased libido, higher energy, breast tenderness
Care Tips:
- Drink lots of water.
- Eat antioxidant-rich foods.
- Use barrier contraception if not trying to conceive.
4. Luteal Phase (Days 15–28)
- Progesterone rises to maintain potential pregnancy.
- If no fertilization, hormones drop and menstruation begins
You may feel: bloating, irritability, acne, PMS.
Care Tips:
- Prioritize sleep and stress relief.
- Avoid excess sugar, caffeine, and salty foods.
Common Menstrual Disorders
1. PCOS (Polycystic Ovary Syndrome)
- Irregular or missed periods
- Hormonal acne, excess hair, weight gain, Hirsutism
2. Endometriosis
- Severe cramps, pain during periods or sex
- Heavy bleeding, fatigue
3. Dysmenorrhea (Painful Periods)
- Intense cramps and lower back pain
- Nausea or dizziness
4. PMS (Premenstrual Syndrome)
- Mood swings, bloating, fatigue, cravings, irritability
Best Foods for Each Phase
Phase
Best Food
Menstrual
Follicular
Ovulation
Luteal
Iron-rich foods (beetroot, spinach), warm soups, ginger tea, dates
Leafy greens, seeds (flax, pumpkin), eggs, lean protein, berries
Avocado, salmon, nuts, quinoa, broccoli, citrus
Sweet potatoes, turmeric milk, almonds, leafy greens, dark chocolate
Foods to Avoid (especially in Luteal & Menstrual phase)
- Excess sugar, refined carbs
- Caffeine, alcohol
- Very cold or processed foods
Ayurvedic & Natural Remedies
- Teas: Fennel, Tulsi, ginger, hibiscus
- Yoga Poses: Child’s Pose, Reclining Twist, Cat-Cow
Precautions & Wellness Tips
- Track your cycle monthly (use apps or journals)
- Stay active but don’t over-exert during periods
- Use organic or chemical-free period products
- Prioritize mental well-being (meditation, therapy)
- Always consult a doctor if cycles are too short, long, or very painful
Empowerment Through Understanding
- Manage symptoms better
- Know when you're most fertile
- Plan self-care, nutrition, and exercise accordingly
- Spot early signs of hormonal imbalance
Remember: Every cycle is unique. Be kind to yourself. You are strong, and your body is incredibly wise.
Explore MellowMoon’s natural products to support your cycle with love and care — because every woman deserves comfort and balance, every month.