If you’re ready to stop dreading your period, and for some females the bloating, cramping, cravings, mood changes and fatigue that come along with it, it’s time to start embracing your hormones and learning to work with your body instead of against it.

Just like nature, women are cyclical beings, and we operate on an infradian rhythm - an approximate 28 day biological rhythm that impacts our metabolism, stress, immune system, brain, digestive system, and reproductive system. This infradian rhythm is known as our menstrual cycle. 

The menstrual cycle is our 5th vital sign, just like body temperature, heart rate, blood pressure and respiratory rate. It provides essential information and is a powerful indicator of our hormonal health, fertility, and overall health. There are four phases of our menstrual cycle (that also align with the lunar phases and seasons), and each phase brings with it unique hormonal changes and energetic shifts. 

As a women’s health Clinical Nutritionist, here are my practical tips on how to support your body through each menstrual cycle phase using nutrition, supplements and lifestyle practices, to optimise your energy, mood, productivity, fitness, stress resilience and more. 

Note that the days of each phase are approximate (based on an average 28 day menstrual cycle) and to be used as a guide only as every woman’s menstrual cycle is unique. When practicing cyclical living, the key is to pay attention to and follow your own experience of your cycle.
 

1. Menstrual Phase (Days 1-5): Inner Winter & New Moon Phase

This is the season of surrender, rest and reconnecting to yourself. Just like the energy of the new moon which is introspective, you may feel a natural pull to slow down and turn inward. This may feel difficult in our busy, fast paced, productive lifestyles, but if we can find time to slow down and create space it can be a powerful time to access our intuition and visioning.

Hormonal Changes: The menstrual phase begins on the first day of full bleeding and lasts 3-7 days. During this time, oestrogen and progesterone levels are at their lowest, signalling the shedding of the uterine lining.

Supporting Your Body:

• Nutrition: Focus on warm, nourishing foods like soups, stews, and cooked vegetables. Bone broths are great for hydration and replenishing minerals. Iron-rich foods such as organ meats and red meat can help replenish iron levels from blood loss, while magnesium-rich foods like dark leafy greens, dark chocolate, avocado and seeds may ease menstrual cramps.
• Supplements: Quercetin supports immune function and reduces prostaglandins that can cause menstrual cramps, whilst magnesium relaxes muscles to ease cramps and supports sleep. Research suggests essential oils such as lavender and clary sage may assist relieving menstrual pain. 
• Lifestyle: Prioritize rest and sleep. Gentle activities like yin yoga, meditation, or journaling can support emotional well-being.

2. Follicular Phase (Days 6-14): Inner Spring & Waxing Moon Phase

As with Spring, the follicular phase symbolizes new beginnings, growth and expansive increasing energy. Women often experience heightened creativity, motivation, productivity, and mental clarity during this phase.

Hormonal Changes: After menstruation, the body enters the follicular phase, where the pituitary gland releases follicle-stimulating hormone (FSH). This stimulates the ovaries to mature follicles ready for ovulation. Oestrogen levels begin to rise, thickening the uterine lining and preparing the body for potential pregnancy.

Supporting Your Body:

• Nutrition: Incorporate cruciferous vegetables like broccoli, bitter foods like rocket and lemon, and quality proteins to support natural detoxification of oestrogen. We are typically more insulin sensitive in this phase and can benefit from more complex carbohydrates like sweet potato and quinoa to provide energy for developing follicles. Seed cycling using flaxseed and pumpkin seeds provide nutrients including lignans, fibres, essential fatty acids, vitamins and minerals that support the balance of oestrogen.
• Supplements: Omega-3 fatty acids and antioxidants like vitamin C can reduce inflammation and B vitamins support energy production, both supporting egg quality.
• Lifestyle: This is an ideal time for setting goals, planning, and starting new projects. Energy and strength are increasing so it’s a great time for more intense workouts, and progressive overload with strength training.

3. Ovulatory Phase (Days 15-17): Inner Summer & Full Moon Phase

The full moon represents peak energy, radiance, and outward expression. Many women feel their most confident, vibrant, and communicative during ovulation. Just like how we tend to feel during Summer, you may feel like being more social.

Hormonal Changes: The ovulatory phase is marked by a surge in luteinizing hormone (LH), triggering the release of a mature egg from the ovary. Oestrogen peaks, and testosterone also rises, enhancing libido and social confidence.

Supporting Your Body:

• Nutrition: You may feel more like light, fresh foods during this phase like leafy green salads, lean proteins and berries. Incorporate foods rich in zinc such as oysters, oily fish, red meat, poultry, chickpeas and pumpkin seeds to support the production of hormones.
• Lifestyle Practices: Embrace social interactions, networking, and public speaking. This is a great time for high-energy activities and hitting PBs in the gym, but be mindful of not over-committing yourself.

4. Luteal Phase (Days 18-28): Inner Autumn & Waning Moon Phase

Luteal phase is the season of completion, a time to finish up tasks and projects, and reflect on what is and isn’t aligned in your life. As the waning moon contracts towards the dark new moon, it’s a time for reflection and introspection. Luteal phase is also the home of the ‘inner critic’, so be mindful of your thoughts and self-talk. This will be the time of the month you could feel like you’re going a little loopy or like you’re extra emotional about things.

Hormonal Changes: Progesterone rises to support a potential pregnancy, and peaks approximately seven days post ovulation. Progesterone increases metabolism (driving more hunger) and body temperature. If pregnancy does not occur, hormone levels drop, leading to the onset of menstruation- your period.

Supporting Your Body:

• Nutrition: Focus on nutrient-dense, grounding foods like root vegetables, whole grains, and healthy fats (avocados, nuts, and seeds) alongside protein to support stable blood sugar levels. Foods high in magnesium, such as dark leafy greens, dark chocolate, avocado and seeds can ease premenstrual symptoms. Vitamin C rich foods like berries, red capsicum and tomato support progesterone production.
• Supplements: Vitamin C and B6 may support progesterone production, while adaptogens like ashwagandha and reishi mushroom may support stress management. Magnesium may help alleviate PMS symptoms.
• Lifestyle: Reducing stress and ensuring adequate sleep are crucial during this phase to support progesterone production and keep blood sugar levels stable to curb cravings.

Understanding the four phases of your menstrual cycle empowers you to align your lifestyle, nutrition, and self-care practices with your body’s natural rhythms. By tuning into these cyclical changes, you can enhance your well-being, boost your energy, and create a more harmonious relationship with your body. Embrace each phase as an opportunity to connect more deeply with yourself and the wisdom of your cycle.
 
 
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