15. Ayurveda and the Menstrual Cycle
I think one of the most beautiful things about Ayurveda is how it helps us understand the natural cycles within us, not just in theory, but in a very real, physical way.
For women, the menstrual cycle is one of the clearest reflections of how the doshas move through time. It’s like watching nature’s rhythm inside the body.
Creation, transformation, release, rest. Repeating every month.
When we start to look at these patterns, everything begins to make more sense. Why our energy changes, how sometimes we crave things or not, and why sometimes, we need to turn inward while at other times we feel social and expressive. Ayurveda gives us a language for this.
The Phases of the Cycle
Each phase of the menstrual cycle is influenced by a different dosha. Vata, Pitta, and Kapha. Understanding which dosha is dominant helps us to care for the body in simple, practical ways.
Menstrual Phase — Vata
When bleeding begins, Vata the dosha that governs all movement (air and space) naturally increases. The body is releasing and cleansing, which requires energy. This is the time when we are most sensitive and need warmth, rest, and quiet.
If Vata is aggravated, you might feel cramps, bloating, fatigue, lower back pain, anxiety, or light sleep.
To support this phase, keep the body warm and nourished.
Simple care for the menstrual phase:
Eat cooked, soft, oily meals like soups, stews, kitchari, or warm porridge.
Avoid cold or raw foods, coffee, and overstimulation.
Drink warm herbal teas with ginger, cinnamon, fennel, or cumin.
Rest when possible, and protect the lower back and abdomen from cold.
Abhyanga (self-massage) with warm sesame oil can be deeply soothing.
This is a natural time for slowing down, journaling, and turning inwards. Ayurveda sees menstruation as a monthly detox, a moment for the body to reset.
Follicular Phase — Kapha
After bleeding, Kapha (earth and water) starts to rise. This is a building phase. The body is regenerating tissue and preparing for ovulation. Energy feels steadier, emotions more grounded, and creativity often returns.
If Kapha becomes too heavy, you might feel sluggish or unmotivated.
To balance this, bring lightness and movement into your days.
Support for the follicular phase:
Eat lighter meals. Steamed vegetables, mung dal soup, quinoa, seasonal greens.
Include spices like cumin, black pepper, and turmeric to keep digestion strong.
Move the body : yoga, walking, dancing, anything that keeps energy flowing.
Wake up a little earlier and spend time outside in fresh air.
This is a good time to plan, begin new projects, and feel inspired again.
Ovulatory Phase — Pitta
At ovulation, heat rises in the body. Pitta (fire and water) governs transformation and metabolism. This is when our energy, focus, and confidence are at their peak.
If Pitta becomes aggravated, you might notice irritability, headaches, skin flare-ups, or feeling overheated. Cooling and calming practices help bring balance.
Support for the ovulatory phase:
Favour cooling foods like cucumber, fennel, and sweet fruits
Avoid too much spice, alcohol, or fried food.
Avoid sour, pungent and acidic foods like vinegar and tomatoes.
Drink cooling herbal teas like rose, mint, coriander, or hibiscus.
Spend time doing things that make you feel joyful and expressive.
Ovulation is a natural time of outward energy, social connection, creativity, and sharing ideas.
Luteal Phase — Vata & Pitta
After ovulation, energy turns inward again. The body prepares for either pregnancy or another release, so both Vata and Pitta are active. Emotionally, this can be a sensitive time : it’s when premenstrual symptoms (PMS) tend to appear.
If there’s excess Pitta, you might feel irritable or overheated.
If Vata dominates, you may feel anxious, restless, or have disturbed sleep.
Support for the luteal phase:
Keep meals warm, nourishing, and consistent, no skipping meals.
Avoid sugar, caffeine, and late nights.
Cumin-fennel tea can be supportive.
Evening rituals help, a warm bath, or a gentle oil foot massage before bed.
Try to slow your schedule and create more softness in your day.
This phase is about grounding — returning to yourself before the next cycle begins.
Listening as Medicine
What Ayurveda teaches most of all is to listen. The cycle is not something to control, it’s something to honour and understand. Each phase has its own wisdom. When you know which dosha is leading, you can make small, practical choices that make the whole month smoother.
Sometimes, healing begins just by noticing.
Ayurveda has taught me that listening is the beginning of care, that every cycle, every season, has its own purpose. If you’d like to explore your own cycle through this lens, we can talk together. I offer free 15-minute calls to help you find where to begin.