Throughout the month, your mood, energy, skin, sex drive, and social life go through changes because of your cycle. It's time we tune into each cycle to embrace our body's rhythm and work with our hormones. It's important to tailor your nutrition, movement, mindfulness, and self-care to each of the four phases to unlock your fullest potential. So here's a breakdown to get you started!
Phase 1 (and the most popular)
Menstrual phase: 1-5 days approximately and this is when the uterine lining sheds, resulting in menstrual bleeding.
It's best to eat iron-rich and anti-inflammatory foods during your period to replenish lost iron and reduce cramps and bloating. Focus on leafy greens like spinach and kale, beans, chickpeas, eggs, and fatty fish such as salmon. Enjoy soothing teas made with ginger or turmeric to ease discomfort. To maintain stable blood sugar levels, opt for whole grains like oatmeal, quinoa, and brown rice. For a magnesium boost to relieve tension and pain, treat yourself to dark chocolate, cashews, and bananas.
Staying hydrated is essential—combat bloating by "eating your water" with hydrating foods like cucumbers, watermelon, and celery!
During your menstrual cycle, it's best to focus on gentle, low-impact exercises that support your energy levels and reduce symptoms like cramps and fatigue. Activities like yoga, pilates, and stretching can ease muscle tension and improve circulation. Walking or light cardio helps boost mood and energy without overexerting your body. If you feel up for it, moderate-strength training or swimming can also be great, as they release endorphins to alleviate discomfort. Listen to your body—rest is equally important if you're feeling fatigued.
Practicing mindfulness during your cycle will help manage stress, reduce pain, and promote positive emotional well-being. Try breathwork, full body scan meditations, journaling, gratitude lists, affirmations, and visualizations to get you through the week and deepen your connection to your body during this time!
Phase 2
Follicular phase: Begins on the first day of menstruation and lasts until ovulation, this phase stimulates FSH (follicle-stimulating hormone (FSH) cues for the development of follicles in the ovary. Here estrogen levels rise, causing the uterine lining to thicken.
During the follicular phase, your body is preparing for ovulation, and energy levels typically rise, making it a great time to focus on nutrient-dense, fresh foods. Prioritize light, energizing meals with plenty of leafy greens, cruciferous vegetables like broccoli and cauliflower, and lean proteins such as chicken or fish to support hormone production. Include healthy fats from avocados, olive oil, and nuts to enhance nutrient absorption. Complex carbohydrates like quinoa, sweet potatoes, and oats can stabilize energy levels, while fermented foods like yogurt or kimchi support gut health. Fresh fruits, especially berries and citrus, provide antioxidants to protect your cells and boost vitality.
Take advantage of the energy boost and focus on dynamic and challenging workouts like strength training, HIIT, cardio, tea, sports, and some hot yoga and/or pilates!
For mindfulness during this time visualize your goals, dream big, and practice affirmations that are empowering like "I am creative and capable". Take a walk in nature and fully engage your senses.
Phase 3 (arguably the best time of the month)
Ovulatory phase: Occurs around the 14th day of a 28-day cycle where there is a surge in the LH (luteinizing hormone) that triggers the release of a mature egg from the ovary. This is the most fertile phase of your cycle and this time of the month is when you're energy will be at its peak.
During the ovulatory phase, your body thrives on light, nutrient-packed meals to support hormone balance and overall vitality. Focus on fresh, vibrant foods like leafy greens, tomatoes, and bell peppers for their vitamins and antioxidants. Include lean proteins such as chicken, turkey, or fish to support muscle repair and ovulation. Add healthy fats from nuts, seeds, and olive oil to maintain hormonal health. Zinc-rich foods like pumpkin seeds and chickpeas can enhance fertility, while fiber-rich options like berries, quinoa, and whole grains support digestion and detoxification. Hydrate with plenty of water and herbal teas to complement your body’s natural glow and vitality.
This is the perfect time for intense and social workouts. Focus on high-energy exercises like HIIT, running, or cycling to maximize cardiovascular health and endurance. Strength training can also be highly effective, as your body is primed to build muscle and recover well. Group fitness classes and dance workouts are great options, as the increased social confidence during this phase makes collaborative activities more enjoyable! Push your limits!
Enjoy connecting with others, practicing your breath of fire and really engaging in your creative energy during your ovulatory phase! Embrace your inner leader.
Phase 4
Luteal phase: Begins after ovulation and lasts until your next menstrual period. The ruptured follicle in the ovary forms in the corpus lutem which produces progesterone.
During the luteal phase, your body needs more energy and nutrients to cope with hormonal shifts, so focus on nourishing, hearty meals. Opt for complex carbs like quinoa, brown rice, and sweet potatoes to help keep blood sugar levels stable and reduce cravings. Incorporate magnesium-rich foods like dark chocolate, leafy greens, sprouts, and nuts to ease muscle tension and promote relaxation. Lean proteins from turkey, chicken, and legumes support steady energy and muscle repair. To boost mood and manage symptoms, include B6-rich foods like bananas, pistachios, brussels sprouts, and spinach. Healthy fats from avocados, olive oil, and fatty fish help balance hormones and fight inflammation while staying hydrated with water and herbal teas can help alleviate bloating and discomfort.
During the luteal phase, your body may experience increased fatigue and sensitivity, so it's important to focus on exercises that are gentle yet effective. Opt for lower-intensity activities like walking, light jogging, or swimming to maintain movement without overexertion. Vinyasa or Yin Yoga is also a great choice. Strength training can still be beneficial but should be done with lighter weights and fewer sets to avoid overloading the body. Consider restorative or gentle stretching routines to relieve any bloating or discomfort. Listening to your body is key during this phase, so adjust your workouts based on how you feel.
During the luteal phase, mindfulness practices can help manage mood swings and reduce stress. Try mindful breathing to calm your nervous system, focusing on slow, deep inhales and exhales. Walking meditations are also effective, where you focus on each step and the sensation of movement to ground yourself. Progressive muscle relaxation can relieve tension by consciously relaxing each muscle group. These practices can support emotional balance and ease physical discomfort during this phase.
I hope this information isn’t too overwhelming, but if you're up for it, try updating your calendar based on your current cycle. Add in some meals, exercises, and wellness practices for each week. Take time to connect with your body more deeply—because you can! Listening to and supporting our bodies through these phases is a true path to enlightenment and empowerment.
Comments