Feel More Comfortable and Cared For Through Your Cycle

Nutrition across the cycle

Balanced meals every day of the month provide a steady foundation. Some women feel hungrier before their period — planning filling meals and snacks can help.

• Include protein at each meal
• Choose whole grains and millets more often
• Add vegetables and fruit daily
• Keep regular meal times

Iron-rich foods

Iron is lost with menstrual blood, so iron-rich foods are important. Pair foods like leafy greens, rajma, sprouts, ragi and eggs with vitamin C sources such as amla, lemon or guava. Ask your doctor before taking any supplements.

Fatigue and cravings

Cravings are common and nothing to feel guilty about. Balanced options like a til-jaggery laddoo, roasted chana, fruit with curd or a small handful of nuts can satisfy cravings while keeping energy steadier.

Hydration

Drinking enough water through the day may help with tiredness and bloating. Buttermilk, coconut water, soups and water-rich fruits also count.

Gentle movement

Light walking, stretching or gentle yoga may help some women feel more comfortable during their period. Listen to your body and rest when you need to.

Sleep and rest

Good sleep supports energy and mood. A regular bedtime and a calming routine can be especially helpful in the days around your period.

When to see a doctor

Please consult a doctor or gynaecologist if your periods are very painful, very heavy, absent for several months, irregular, or if you feel dizzy or unusually tired. Getting checked is always a good idea.