Lets get understand menstrual cycle, the impact diet has different phases, and how it affects energy levels. Everyone should know about it not only females but also males who can help their wives, sister, girlfriend, mother and friends to support and helps during period.

Is Weight gain during periods?

Weight gain during period is super common, it’s not permanent. Its fluctuate due to hormonal changes with menstrual cycle.

1. Bloating: Hormonal shifts, especially increased oestrogen and progesterone, can cause body to retain water

2. Increased appetite: Hormonal changes can boost appetite, leading to overeating.

3. Craving of Sugar & salt foods: this because weight gain and more bloating

4. Digestive changes: during period digestion get slow can cause bloating

Phases of Menstrual Cycle

1. Menstrual Phase (Days 1-5 ) – Your Period

• Hormones: Estrogen and progesterone are at their lowest
• How might you feel: Low energy, cramps, fatigue
• Exercise: light exercise yoga, regular workouts
• Focus Nutrients: Iron, magnesium, B vitamins

2. Follicular phase (Days 6-14) Post period

• Hormones: Estrogen and testosterone peak.
• How you might feel: Peak strength, confidence, and endurance.
• Exercise: Great for high-performance training.
• Focus Nutrients: Antioxidants, hydration

3. Ovulation (Around Day 14)

• Hormones: Estrogen and testosterone peak.

• How you might feel: Peak strength, confidence, and endurance.

• Exercise: Great for high-performance training.

• Focus Nutrients: Antioxidants, hydration

4. Luteal Phase (Days 15–28) – After ovulation until your period starts

• Hormones: Progesterone rises, estrogen falls.
• How you might feel: Energy dips, bloating, PMS, fatigue.
• Exercise: Switch to moderate intensity, focus on maintenance
• Focus Nutrients: Magnesium, complex carbs

What are the Healthy snacks during Periods?

Oh yes, craving during

Salty  – Roasted chickpeas,nuts, popcorn

Sweet – Dark chocolate, apple slice, yogurt

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