Women's cycle phases in Ayurveda

A woman’s cycle has a major impact on her life and well-being, both physically and emotionally.

In Ayurveda, there are a total of three cycle phases in which the three doshas - Vata, Pitta and Kapha - dominate in varying degrees. Each phase has its own characteristics and properties. An unbalanced diet, environmental influences and mental stress can lead to a hormonal imbalance. With the right diet and lifestyle, you can achieve a good balance of the doshas and thereby improve your health and well-being.

We have divided our top Ayurvedic tips and tricks for more balance into three important topics: nutrition – exercise – stress .

Rtu-Kala – 1st cycle phase (follicular phase)

After menstruation in the first phase of the cycle, the follicle in the ovaries matures to release an egg. The hormone estrogen and the dosha Kapha are dominant. It is recommended to choose a light, nutritious diet. Women feel very stable physically and mentally, they are powerful, stamina-rich and digestion works well. Blood sugar levels are often more stable in this phase than in other phases of the cycle. Shortly before ovulation, the fiery Pitta dosha joins Kapha, which begins the second half of the cycle.

Nutrition:

In the 1st cycle phase, it is important to choose a diet that balances the heavy, cold and damp characteristics of Kapha:

1. Warm, light and dry foods: steamed vegetables, legumes, quinoa and barley. Lots of green vegetables such as broccoli, spinach and chard are recommended. Cruciferous vegetables such as broccoli, kohlrabi and carrots in particular help with estrogen dominance in the first phase of the cycle, which can be responsible for the following symptoms such as heavy bleeding, water retention, PMS, irregular cycles, irritability, mood swings and weight gain.
2. Hot, bitter and tart-spicy flavors: ginger and pepper, bitter leafy vegetables and tart-spicy herbs.
3. Light and well-seasoned soups.
4. Avoid sweet, heavy, fatty and cold foods: Sugary, fatty and fried foods as well as cold drinks can throw Kapha out of balance.
5. Our Ayurvedic detox program would be ideal to implement during this phase.

Movement:

During this phase of the cycle, women are particularly powerful and have a lot of stamina. They can maintain their athletic performance for as long as possible and then recover quickly. Strength training with your own body weight or weights is an ideal way to build muscle and activate your metabolism.

Stress:

Women can handle stress very well in the first phase of their cycle. They feel very stable mentally and emotionally and have good concentration skills. They find it easy to stay calm in stressful situations. It is a good time to plan and set new goals. Journaling is particularly useful for this.

Rtu-Vyatita-Kala – ovulation phase and 2nd cycle phase

After ovulation, the released egg travels through the fallopian tube towards the uterus. The egg is now ready for fertilization. The hormones estrogen, FSH and LH reach their peak. This phase represents fertility and change, as the Pitta dosha is now strongly pronounced. Women feel particularly attractive, radiate strength and contentment, which is noticed by those around them. As the cycle approaches menstruation, more and more Rajas accumulates in the uterus and Vata slowly comes into play.

Nutrition:

In the 2nd phase of the cycle, women are usually hungrier and their metabolism is functioning well. It is important to choose a diet that balances the hot, spicy and acidic characteristics of Pitta. Here are some general recommendations:

1. Cooling foods: Fresh fruits, cucumbers, melons, leafy vegetables and coconut.

2. Mild, non-spicy spices: coriander, fennel, cardamom and mint.

3. Sweet, bitter and tart flavors such as sweet fruits, bitter leafy vegetables and herbs.

4. Avoid spicy, fatty and acidic foods: Spicy spices such as chili, pepper, fried foods and acidic foods can upset Pitta balance. Alcohol and coffee should also be reduced or avoided in the second half of the cycle and during menstruation.

5. Progesterone-producing foods such as eggs, avocado, salmon, seeds and pistachios are beneficial during this phase.

Movement:

In the second half of the cycle, we recommend cardio training to satisfy the Pitta dosha. In this phase, we want to work out, but we must be careful not to overdo it and overheat. Activities such as jogging, aerobics, dancing or other cardiovascular exercises are ideal as they promote energy and vitality.

Stress:

Women are particularly communicative, self-confident and productive during this phase. Focusing on the here and now plays a big role. Small breaks (just a few minutes) in everyday life allow you to pause, experience the moment consciously and feel gratitude.

Rajah-Kala - menstrual phase

The body prepares for a possible pregnancy. If pregnancy has not occurred, the menstrual blood and the built-up uterine lining are expelled through Apana Vayu (downward movement). During this phase, it is recommended to maintain a nutritious diet to balance the Vata dosha. The monthly bleeding is a cleansing process of the body, during which women should withdraw and find rest. Relaxation, gentle routines and warm, regular meals provide strength and balance.

Nutrition:

Here are some general recommendations for nutrition in the Vata phase:

1. Warm, well-cooked meals: Soups, stews, steamed vegetables and warm grain dishes are ideal for balancing Vata.
2. Healthy fats: Good sources of fat like ghee (clarified butter), avocado, nuts and seeds (flaxseeds, chia seeds) help balance dryness and provide energy. Healthy fats, especially omega-3 fatty acids, can help reduce inflammation and ease mood swings.
3. Warm drinks: Herbal teas, ginger tea and warm water support digestion and keep the body warm.
4. Sweet, sour and salty flavors: These help balance Vata. These include sweet fruits, sour fruits such as citrus fruits and salty vegetables.
5. Avoid raw, cold and dry food: Raw vegetables, cold drinks and dry snacks can unbalance Vata.

Movement:

During menstruation, gentle and calming movements can be performed as needed. Activities such as yoga, Pilates, Tai Chi or walks in nature are ideal as they strengthen the body while providing relaxation and balance. It is important to avoid overly strenuous or intense exercise as this can overwhelm the Vata dosha.

Stress:

During the menstrual phase, it is important to give the body and mind more rest. Women are more sensitive during this time. It is time for retreat, reflection and mindfulness. Journaling, breathing exercises and meditation are ideal for staying physically and emotionally balanced. Tanava - our anti-stress formula with Ayurvedic herbs - can provide additional support for your body.