Your menstrual phase is when you are on your period, starting with day 1 of your period through when you finish bleeding (usually around 4-7 days). Your hormones are at their lowest during this phase.Certain nutrients become more important to help replenish what is lost while bleeding (like iron and zinc) and to help prevent or manage symptoms like cramping, bloating, and moodiness. Eating these foods can provide period cramp relief, and pms relief.