Ladies, dealing with your menses (menstruation) isn’t just about the bleeding. Yes, the bleeding is there, but what comes with it? a full cycle. Four different phases that most people don’t know. Each one bringing its own vibe, energy, and struggle.
As a woman, you don’t have to endure this experience without adequate preparation, proper self-care, and nourishing foods—essential elements that contribute to overall well-being during the menstrual cycle.
So, if you’re always lost when it comes to your cycle, not knowing what to do to prevent cramps, or you just want to make this time a little easier, here’s your ‘go-to guide’. We’ll unpack it from what to eat to how to feel more like yourself again.
Menstrual Phase aka Day One of the Bleed
This is when your period officially starts. Your energy? Low. Mood? Meh. Body? Just trying to survive. You might feel exhausted, pulled out, or even want to fall back on plans, and that’s completely normal.
Here’s what actually helps:
I walked into a local pharmacy the other day and asked what they usually recommend for period cramps. The answers? Ginger, black tea, and some fruits—simple natural remedies that make a real difference. According to these pharmacists (who preferred to stay anonymous), ginger eases period cramps, reduces bloating, fights fatigue, and helps balance your hormones (you can take it as tea or mix in warm water).
On the other hand, black Tea (a great substitute for those not willing to give up on caffeine), is lighter on the body and gives a gentle energy lift without making cramps worse. However, it shouldn’t be overdone as it is likely to worsen cramps.
Follicular Phase – You’re Getting Your Spark Back
This phase starts right after your period ends, bringing with it an energy boost. You might feel more focused, active, and motivated to get stuff done. Basically, it’s your inner ‘bossy babe’ waking up again. During this time, brain releases a hormone called follicle stimulating hormone (FSH) the ovum mature.
What to eat: fresh fruits, vegetables and light proteins. Additionally, hydration is key, with a little lemon or mint for a refreshing boost
Ovulation – Official Glow Time
While it lasts between 12–24 hours, ovulation time is every woman’s ‘prime’ time —the energy and confidence that come with this phase is ‘top-tier’. One is likely to feel ‘super ‘social, more confident in their body and even a little flirty. Foods, particularly raw vegetables like carrots and cucumbers are highly recommended as they support liver detox as well as help to keep the hormones balanced, giving you a glow from the inside out.
Luteal Phase — PMS (Premenstrual Syndrome)
This phase comes after ovulation and lasts until your next period starts. During the first half, you might still feel good, but in the second, not so much. This is so because, PMS symptom—cramps, cravings, mood swings, breast tenderness, are kicking in and hormones like progesterone and estrogen are dropping.
Your comfort-food survival kit here should include chocolates loaded with magnesium (to help ease cramps and boost your mood), avocado (healthy fats that support hormones and keep you full), ginger (for calming the body and reducing pain) and warm, cozy meals – think soups, sweet potatoes, and herbal teas like chamomile or peppermint.
What to avoid while in your Menses’
Salty foods: when you consume too much salt during your period, the body pulls extra water into the blood, which causes bloating. And bloating worsens cramps.
Caffeine: stimulates the nervous system, and this tightens the blood vessels. Tightening blood vessels leads to less blood flowing to the muscles, which causes the muscles not to relax properly worsening cramps.
Alcohol: causes dehydration which makes cramping worse because, the body needs water to function.
Ultimately, your cycle doesn’t have to feel like a monthly battle. When you learn to listen to your body, eat with your phases, and give yourself grace, everything starts to feel a little more manageable.
Written by Jewel Acquoi.
