Women's cycle phases in Ayurveda

A woman's cycle has a major impact on life and well-being on a physical and emotional level.

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

We have broken down 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 matures in the ovaries 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 strong, have stamina and their digestion works well. Blood sugar levels are often more stable during this phase than in other phases of the cycle. Shortly before ovulation, the fiery Pitta dosha joins Kapha, which initiates the second half of the cycle.

Nutrition:

In the 1st phase of the cycle, it is important to choose a diet that balances the heavy, cold and damp properties 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 support 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. Avoiding sweet, heavy, fatty and cold foods: Sugary, fatty and fried foods as well as cold drinks can unbalance Kapha.
5. Our Ayurvedic detox program would be ideal to carry out in this phase.

Movement:

In this phase of the cycle, women are particularly powerful and persistent. It can maintain athletic performance for as long as possible and then regenerate quickly. Strength training with your own body weight or weights is an ideal workout to build muscles and activate your metabolism.

Stress:

Women can handle stress very well in the first phase of the cycle. You feel very stable mentally and emotionally and have good concentration skills. They find it easy to remain calm in stressful situations. It's a good time to plan and set new goals. Journaling is particularly good 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 cell is now ready for fertilization. The hormones estrogen, FSH and LH reach their peak. The phase represents fertility and change, because the Pitta dosha is now strongly pronounced. Women feel particularly attractive and radiate strength and satisfaction, which is perceived 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 second phase of the cycle, women are usually more hungry and their metabolism works well. It's important to choose a diet that balances the hot, spicy and acidic properties of Pitta. Here are some general recommendations:

1. Cooling foods: Fresh fruits, cucumbers, melons, leafy greens 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. Avoiding spicy, fatty and acidic foods: Hot spices like chili, pepper, fried foods and acidic foods can unbalance Pitta. Alcohol and coffee should also be reduced or avoided in the second half of the cycle and during menstruation.

5. Progesterone producing foods like 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 exercise ourselves but we have to make sure that we don't overdo it and heat up too much. 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. The focus on the here and now plays a big role. Small time outs (just a few minutes are enough) in everyday life to pause, consciously experience the moments 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 Vata dosha. Monthly bleeding is a cleansing process for the body in which women should withdraw and relax. Relaxation, gentle routines and warm, regular meals provide strength and balance.

Nutrition:

Here are some general Vata phase diet recommendations:

1. Warm, well-cooked meals: Soups, stews, steamed vegetables, and warm grain dishes are ideal for balancing vata.
2. Healthy fats: Good sources of fats like ghee (clarified butter), avocado, nuts and seeds (flaxseeds, chia seeds) help offset 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 tastes: These help balance Vata. These include sweet fruits, sour fruits such as citrus fruits and salty vegetables.
5. Avoiding raw, cold and dry food: Raw vegetables, cold drinks and dry snacks can unbalance Vata.

Movement:

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

Stress:

During the menstrual phase it is important to give your body and mind more rest. Women are more sensitive at this time. It is time for retreat, reflection and mindfulness. Journaling, breathing exercises and meditation are ideal for staying physically and emotionally balanced.