What's the menstrual cycle?

The menstrual cycle is the monthly series of changes a woman's body goes through in preparation for the possibility of pregnancy. Each month, one of the ovaries releases an egg — a process called ovulation. At the same time, hormonal changes prepare the uterus for pregnancy. If ovulation takes place and the egg isn't fertilized, the lining of the uterus sheds through the vagina. This is a menstrual period.

Before period

Take:Include dark chocolate, plant proteins, essential fatty acids and fibre-rich foods such as kale, spinach, quinoa, nuts, tofu, lentils and beans. Keep yourself hydrated.

Avoid:Avoid over-consumption of salt as it causes water retention that can lead to feeling bloated during your period. Also, avoid too much food since it can upset your stomach and even cause acid reflux.

During period

This is the first day of your cycle. As such, it is imperative to maintain your energy level. Have natural relief causing foods to avoid any pain or discomfort.

What to have: Eat iron and magnesium-rich foods such as whole grains, fatty fish, dark chocolates, and yoghurt. Hot peppermint or even ginger will help reduce cramps. Stay hydrated and try to move around as much as you can (nothing too intense), she mentioned.

After period

Increasing levels of oestrogen in the follicular phase trigger the release of LH, and the process of ovulation begins around the 14th day. “Nourishment is super important during this ovulation period,” she remarked.

What to have: Now it’s time to load up on B vitamins, lean proteins, and calcium. Iron-rich foods like certain meats, spinach, dark leafy greens, legumes, and dairy can help.

Good carbs like oats, brown rice, fruits, fibrous veggies, lentils well as fibre-rich foods like flaxseed, oats, nuts, seeds, wholegrains and cereals. Movement and hydration are equally important again.