The monthly menstrual cycle is a natural process required for the body to remain healthy and cleanse itself of unused tissue. Like many natural processes of the body, menstruation needs the right support.

As per Ayurveda, the nature and pattern of all physiological and psychological processes are dependent on one’s inherent constitution or Prakruti. This is what a human being is born with, and it never changes. The pattern of menstruation also shows some relation to this inherent constitution of the individual. So, by understanding the nature of the menstrual cycle, health can be maintained by administering the right diet that in turn support this repeated state of hormonal fluctuations.

What nutrients are important to emphasize during the menstrual cycle?

All of the below can be used in accordance to the Doshas involved.

Herbs:
• In a vata-type person (dominated by the element of air and space) mainly Dasamoola, an anti-inflammatory herbal concoction has proven to be very useful.
• Ginger is another drug which helps during a flow with extreme discomfort.
• Herbs like asoka tones the uterus and thus eases a heavy flow.
• Known to pacify pitta (earth and fire), herbs such as Satavari, Amalaki, Gudoochi, Kumari, Brahmi etc are recommended.
• Due to their agni (fire) stimulating action, spices such as cinnamon, cardamom, black pepper etc are useful in case of a Kapha (water and earth) cycle.
• Castor oil pack due to its warm and penetrating quality can break up the stagnation latent in the pelvis.

Vegetables:
• Vegetables have a lot of fiber, phytonutrients, vitamin C, folate, and magnesium. Vegetable fiber helps to feed healthy gut bacteria.
• Leafy greens are a great source of magnesium. Magnesium is important for reducing inflammation and keeping hormone production in a state of balance. Magnesium also supports the insulin and thyroid hormone, which in turn helps with the production of estrogen and progesterone.
• Symptoms of estrogen excess can be typically noticed as heavy periods, breast tenderness, PMS, or fibroids.
• Phytoestrogens can keep in check the negative impacts of estrogen. Phytoestrogens are a type of phytonutrient found in foods like nuts, legumes, whole grains, flaxseeds, and soy.

Carbohydrates & Fats:
• An intake of complex carbohydrates supports a healthy cycle. Apart from the fiber content and starch that promotes good gut bacteria, carbohydrates are also required for reducing cortisol production and activate the thyroid gland.
• Not eating enough healthy fat can cause irregular or heavy periods, PMS, or interrupted ovulation.

What does Ayurveda say about the connection between the menstrual cycle, doshas and nutrition?

Traditional wisdom advises us to pay more attention to the time before and during menstruation.

The menstrual phase is dominated by pitta dosha. The influence of kapha persists a few days before ovulation. During the time of ovulation, the vata dosha becomes powerful. Maintaining the balance of doshas in general will help reduce or nullify the discomfort during menstruation.

The better way to maintain doshas in equilibrium is to do a yearly cleanse. Seasonal cleansing is a highly effective way to balance and rejuvenate all bodily tissues so that they function optimally.

Additionally, regular exercise and pranayama incorporated into the routine help avoid distressing symptoms attached to monthly cycles. Stress, cold water showers, and suppression of natural urges can all aggravate suffering during periods.

Recommended foods during menstruation:

• Consume simple, freshly prepared food. Try adding spices such as ginger, cardamom, cumin, coriander, and cinnamon.
• Hydrate the body with warm teas such as ginger tea, lemon tea with honey, cumin, coriander, and fennel teas.
• Grains: Oats (cooked), brown rice, wheat, quinoa, barley, millet
• Dairy: Ghee (clarified butter), buttermilk, yoghurt, sour cream
• Vegetables: avocado, beets, okra, onion, sweet potatoes, tomatoes, spinach, kale, cauliflower, cucumber, seaweed
• Fruit: baked or cooked apples, apricots, bananas (ripe), blackberries, cantaloupe, cherries, cranberries, dates, figs, grapes, papaya, peach, pomegranate
• Lentils: green gram, tofu, chickpeas, black beans
• Nuts & Seeds: Slightly roasted nuts, almonds, cashews, pumpkin seeds, sesame seeds, sunflower seeds etc.

Foods to avoid during menstruation:

• Avoid tikshna (pungent), katu (spicy) and lavana (salty) foods because it increases the menstrual flow by aggravating vata.
• Overconsumption of heavy, fried and fatty foods causes heavy clots in the flow and thus should be avoided.
• Hence, corn flour (chips, bread, tortilla), dry oats, rye ice cream, frozen yoghurt, asparagus, brussel sprouts, cabbage, potatoes; raw vegetables should be avoided.
• Dry fruits of any kind, kidney beans peanuts, refined sugar, red meat, bread, rolls, pastries, etc. caffeine, alcohol are some other ingredients one should look out for to avoid.
• Consuming a high amount of sugar can contribute to chronic inflammation and insulin resistance. This can lead to weight gain, particularly around the midsection, and in some cases, disrupt ovulation due to hormonal imbalances.