How to stay energized during your menstrual cycle: Expert reveals

Celebrity nutritionist Ryan Fernando recently shared in a social media post, how women can align their food and lifestyle with their menstrual cycles to feel stronger and more energetic. He explained that true strength comes from understanding the body’s four hormonal phases each month. By eating phase-appropriate foods and adjusting daily habits, women can boost energy, mental clarity, and resilience naturally.

During the Menstrual Phase (Day 1-5), the body releases and renews itself. Support it with iron-rich foods like leafy greens, lentils, and warm soups. Herbal teas and plenty of rest help soothe fatigue. Gentle stretching or yoga can ease cramps and tension. This is a time to honor your body and slow down.

The Follicular Phase (Day 1-13) brings rising hormones, clarity, and energy. Boost nutrition with proteins, fresh vegetables, sprouts, and omega-3s. It’s the ideal phase to start new habits, projects, or exercises. Light workouts and mindful planning help maximize this high-energy window.

During Ovulation (Day 14-16), energy peaks naturally. Keep meals light with fruits, antioxidants, and lean proteins. Hydration is key for optimal performance. This phase is perfect for strength training, HIIT workouts, or tackling creative tasks. Embrace your vitality while maintaining balanced nutrition.

The Luteal Phase (Day 15-28) often brings PMS symptoms as progesterone rises. Focus on magnesium-rich foods like pumpkin seeds and dark chocolate. Balance carbs with whole grains, manage stress with herbal teas, and prioritize good sleep. These habits help reduce discomfort and maintain energy.

When meals, lifestyle, and cycles align, energy and resilience flow naturally. Eating in tune with your body’s phases supports hormonal balance and mental clarity. Navratri is the perfect time to experiment with mindful nutrition. Let food be your foundation of strength and stamina.

Honor each phase with phase-specific foods and gentle exercises. Plan meals ahead, stay hydrated, and rest when needed. Adjust your workouts according to energy levels. Simple habits like herbal teas, stretching, and nutrient-rich snacks make a big difference in your festival experience.

Ryan Fernando emphasizes letting your food and lifestyle empower you, like Goddess Shailaputri, this Navratri. He highlights that following these tips ensures strength, balance, and vitality throughout the festival. Align your cycles, nourish your body, and embrace your inner Shakti!

• Disclaimer: The information provided in this content is for general awareness only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider or your own doctor with any questions you may have regarding a medical condition or health concerns. ET bears no responsibility for the accuracy, completeness, or outcomes arising from the use of this information.