Improve your menstrual cycle, nutrition + holistic lifestyle tips for each phase of your cycle.

The menstrual cycle is a core aspect of female health, yet it’s often misunderstood or shrouded in mystery. Whether you’re trying to understand your own cycle better or are looking to live more harmoniously with your body, this blog post will guide you through everything you need to know. From breaking down the stages of the menstrual cycle to exploring common issues and offering science-backed tips on aligning your lifestyle and nutrition with each phase.

Understanding the Menstrual Cycle

The menstrual cycle is a monthly process that prepares a woman’s body for pregnancy. Typically lasting between 21 to 35 days, the cycle is driven by fluctuations in hormones that influence everything from mood and energy levels to metabolism and physical performance. It tends to get shorter as you get older.

Common Issues Women Experience During Their Menstrual Cycle

Many women experience challenges during their menstrual cycle, and these issues can vary depending on which phase they are in. Some of the most common issues include:

1. Premenstrual Syndrome (PMS): Bloating, irritability, fatigue, and mood swings are hallmark symptoms of PMS, often appearing in the luteal phase.
2. Menstrual Cramps (Dysmenorrhea): Painful cramps, typically occurring during menstruation, are caused by contractions in the uterus.
3. Irregular Periods: Stress, poor nutrition, and underlying health issues can all cause cycle irregularities.
4. Hormonal Imbalance: Excessive levels of estrogen or low progesterone can lead to symptoms like acne, hair loss, and heavy bleeding.

The Four Phases of the Menstrual Cycle

The menstrual cycle is divided into four key phases, each with distinct hormonal changes and bodily responses: the menstrual phase, the follicular phase, ovulation, and the luteal phase. Understanding what happens in each phase and how to tailor your lifestyle and nutrition can empower you to take charge of your health.

1. Menstrual Phase (Days 1-5)

What Happens: The menstrual phase marks the start of your cycle, beginning with the shedding of the uterine lining, which results in your period. During this phase, estrogen and progesterone levels drop, leading to fatigue, low energy, and potentially mood swings.

Nutrition Tips: Focus on nutrient-dense, iron-rich foods to replenish lost nutrients. Include:

• Leafy greens like spinach and kale
• Lean proteins such as chicken and fish
• Vitamin C-rich foods like oranges and bell peppers to aid iron absorption
• Red foods, beets, beet juice, red peppers etc. I personally make my go to beetroot smoothie each month and so do my clients which you can see here.

Lifestyle Tips: Since your energy may be low, it’s essential to listen to your body:

• Exercise: Engage in gentle movement like yoga or walking. You can see my post on Women’s Yoga to ease cramps here.
• Hydrate: We loose a lot of water on our periods, aim for 2-3 litres ( added electryoltes also help to replenish lost minerals)
• Rest: Prioritize sleep and self-care practices like warm baths to ease cramps.
• Reflect: the time of menstruation is a potent time in the body of a woman, follow your intuitiion to more inwards activites like, journalling, being creative, being in nature- spiritually it is a time of death and rebirth in the womb.
• Menstrual Products: For an easier flow & less cramps opt for period underwear or a period cup.
• Easing Cramps: Take Magnesium Bisglicinate and drink ginger/ tumeric teas or golden mylks to ease cramps. You can find my go to Golden Tumeric Latter recipe here.

2. Follicular Phase (Days 6-14)

What Happens: After menstruation, the body enters the follicular phase, where the pituitary gland releases follicle-stimulating hormone (FSH). This hormone stimulates the ovaries to produce follicles, one of which will mature into an egg. Estrogen levels start to rise, leading to increased energy, improved mood, and heightened cognitive function.

Nutrition Tips: This phase is characterized by enhanced insulin sensitivity, making it easier for your body to process carbohydrates. Ideal foods include:

• Complex carbs like whole grains, oats, and quinoa
• Healthy fats from avocados, nuts, and seeds
• Foods rich in antioxidants such as berries and citrus fruits

Lifestyle Tips: This is the time when you’re likely to feel your best, so leverage that:

• Exercise: this time provides you more energy to tackle harder workouts.
• Social Activities: With elevated estrogen levels, you may feel more social and communicative—perfect for engaging in group activities or tackling projects.
• Learning and Creativity: This is a great time to set goals, take on challenges, and channel creativity.

3. Ovulation (Days 14-16)

What Happens: Ovulation is the peak of your cycle, occurring when the mature egg is released from the ovary. Estrogen levels are at their highest, while luteinizing hormone (LH) surges, triggering the release of the egg. Testosterone also spikes, enhancing libido and confidence.

Nutrition Tips: Focus on anti-inflammatory foods and nutrients that support egg health and hormone balance:

• Omega-3-rich foods like salmon, chia seeds, and walnuts
• Cruciferous vegetables like broccoli and cauliflower, which help with estrogen metabolism
• Plenty of hydration and fiber to support digestion and detoxification

Lifestyle Tips: This is the phase where you’ll feel most energized and confident:

• Exercise: Engage in dynamic activities like interval training, spin classes, or team sports.
• Socializing and Networking: This is a great time for presentations, social events, and connecting with others.
• Productivity: Take advantage of your mental clarity and high energy to knock out important tasks or brainstorm new ideas.

4. Luteal Phase (Days 17-28)

What Happens: Following ovulation, the luteal phase begins, characterized by a rise in progesterone as the body prepares for a potential pregnancy. If the egg is not fertilized, progesterone and estrogen levels gradually decline, leading to the onset of PMS symptoms. This is the phase where mood swings, bloating, and fatigue can become more prominent.

Nutrition Tips: As your body experiences higher calorie needs during this phase, focus on nutrient-dense comfort foods:

• Magnesium-rich foods like dark chocolate, bananas, and almonds to ease cramps and reduce bloating
• B vitamins from whole grains, legumes, and leafy greens to support mood regulation
• Probiotic foods such as yogurt, kefir, and kimchi to aid digestion and balance gut health
• If you really struggle with cramps, here is a good time to start taking Vitamin C or eat a lot more vitamin C to help progresterone.

Lifestyle Tips: This phase requires more intentional self-care and mindfulness:

• Exercise: Opt for moderate exercise like pilates, swimming, or nature walks. Avoid overexerting yourself, especially if experiencing PMS symptoms.
• Stress Reduction: Practice yoga, deep breathing exercises, or journaling to manage stress levels and anxiety.
• Rest and Reflection: Slow down your pace as your body prepares for menstruation. Prioritize relaxation and setting boundaries, allowing yourself to retreat inward if needed.

Synchronizing Your Life With Your Cycle

Understanding the phases of your menstrual cycle opens up the opportunity to work in harmony with your body rather than against it. Here are some final tips on how to align your daily routine with each phase:

1. Plan Your Schedule Around Your Cycle: Knowing when you’re likely to feel your most energized (follicular and ovulation phases) versus when you need more rest (menstrual and luteal phases) can help you strategically plan work deadlines, social events, and workout routines.
2. Cycle Syncing for Fitness: Adjusting your exercise routine to match your hormonal fluctuations can lead to better performance and recovery. Emphasize strength and high-intensity workouts during the follicular and ovulation phases, then switch to restorative exercises during the luteal and menstrual phases.
3. Mindful Nutrition: Tailoring your diet to meet the unique demands of each phase can improve hormonal balance and mitigate common symptoms. Keep a food journal to track how different foods affect you throughout the month and adjust accordingly.
4. Listening to Your Body: Above all, pay attention to what your body is signaling. Your menstrual cycle isn’t just about periods—it’s a continuous feedback loop offering valuable insights into your health and well-being.

Wrapping It Up

The menstrual cycle is a powerful tool when understood and harnessed correctly. By syncing your nutrition, lifestyle, and self-care practices to each phase, you can live in alignment with your body’s natural rhythms. Whether you’re aiming for better energy, clearer skin, improved mood, or enhanced performance, cycle syncing offers a holistic approach to optimizing health.

So, next time you’re tempted to push through fatigue or question why you’re craving comfort foods, take a step back and consider where you are in your cycle. With this newfound knowledge, you’ll be better equipped to meet your body’s needs and thrive throughout every phase.

As a clinical nutritionist and women’s holistic health coach I work with women to balance hormones, regulate their nervous systems, find peace and connection to their bodies and truly become the nourished women they deserve to be. If you would like to know more about working with me you can read more about my services here or book a consultation here.