'Flaxseeds are one of the richest sources of lignans and have been scientifically proven to increase oestrogen levels and also relieve symptoms like hot flushes and nights sweats.В Along with lignans, all four seeds are also rich in fibre, manganese, magnesium, copper, thiamine, Vitamin E, and healthy fats. How does it work? In the simplest terms, it involves eating flaxseeds andВ pumpkin seeds in the first 14 days of your cycle followed by sesame and sunflower seedsВ from day 15 to day 28. Flushes out the acne, mood swings,вЂќ says Valikarimwala. вЂњ Seed cycling is a naturopathic trend claiming to balance hormones and ease symptoms of periods and menopause. Green leafy vegetables, hemp seeds and raw cacao powder are great add-ons, and can even ease cramps or headaches. It reduces feelings of irritability and anxiety,вЂќ says Valikarimwala. вЂњMagnesium is a natural mood booster and muscle relaxant. A quick fix? Add magnesium-rich foods into your diet. The hormonal fluctuations during this period (as seen more evidently in people that struggle with PMS) can leave you feeling a little sluggish and low. At this point, progesterone levels are rising, which can leave you feeling irritable and prone to mood swings. This phase can last 11 to 17 days, depending on your cycle, and comes just before you're in the menstruation phase. Add magnesium to your diet during the luteal phase With the oestrogen levels super high, eating foods that support the liver is important, so antioxidants and anti-inflammatory foods are a good call. вЂњInstead, focus on fibre-rich vegetables such as okra and spinach as well as antioxidant-rich fruit such as coconut, guava, strawberries, and raspberries,вЂќ says Dr Diwakar. It pays to go light and cut down the carbohydrates during the ovulatory phase. While the hormones are revving up, they're still low in quantity, which is why you could be more tired than usual. During this time, the follicle stimulating hormone rises so the ovaries can release an egg. It lasts around 7-10 days, and is just after you're done with period.

Add fermented and oestrogen-balancing foods during the follicular phaseДuring the follicular phase, your oestrogen levels are increasing. Optimising comfort is important too, so getting your fill of warm, soothing foods is key here.

Include water-rich fruits and vegetables to maintain the fluid balance in the body too, adds Dr Diwakar. Add iron-rich foods in tandem with Vitamin C-rich ones. However, bio-availability of plant-based iron sources is already limited, and if you also have low levels of Vitamin C, the absorption is further compromised. Replenish the body of what it is losing,вЂќ advises Valikarimwala. So, what is lost is not just blood but also water with nutrients such as such as iron, zinc and magnesium. вЂњWhen you have your period, your uterine wall is shedding off. During this phase, progesterone production decreases, and oestrogen peaks and then drops again. This is the first phase in the cycle, and lasts between two and seven days. Reach for iron-rich foods during the menstrual phase We spoke to the two experts on what to add to your diet through your 28 day cycle, and what you can switch out for a later time of the month. Eating foods that counteract what's going on inside can leave you feeling fatigued and uncomfortable, and for these trying to get pregnant, can affect fertility. вЂњFor example, from the first to the 14th day of your cycle, your body needs more oestrogen, while in the latter half, it needs more progesterone,вЂќ says Dr Vinita Diwakar consultant gynaecologist at Columbia Asia hospital.

All the side effects of the four phases of the 28-day menstrual cycle-menstrual, follicular, ovulatory and luteal phase-can be balanced with the right diet and lifestyle tweaks. вЂњThe first step to eating in sync with your hormonal cycle is to understand what's actually happening,' says nutritionist FatemaВ Valikarimwala. Your hormones direct how you think, look and feel, so keeping them in balance is key for overall wellness, and as it turns out, their efficiency is influenced by many factors, including what we eat.

Hormones during period