Menstrual cycle support with cycle syncing
As someone who menstruates, our bodies move through powerful and dynamic hormonal rhythms each month. These natural cycles shape our energy, mood, and overall sense of wellbeing in unique ways. By learning about the four phases of the menstrual cycle and how they influence us, we can align our nutrition and self-care practices to better support our bodies, enhance balance, and feel our best throughout the month. Here’s some inspiration on aligning your habits with your cycle for better balance, energy, and health.
Understanding the four phases of the menstrual cycle
The menstrual cycle is typically 28 days; however, it can be 21 to 35 days. What matters most is that your cycle is fairly consistent month to month. It is divided into four distinct phases, which are:
Menstrual Phase (Days 1-6): This is the time of your period, where your body sheds the uterine lining if pregnancy hasn’t occurred.
Follicular Phase (Days 7-12): This phase starts after menstruation ends and leads up to ovulation. It’s a time of renewal and rising energy.
Ovulation Phase (Days 13-15): Ovulation happens when the mature egg is released from the ovary, and it’s a time of peak energy and fertility.
Luteal Phase (Days 16-28): After ovulation, the body starts to prepare for a possible pregnancy. If pregnancy doesn’t occur, progesterone drops, and the cycle ends, leading back to menstruation.
Each phase is governed by different hormones, the key players being oestrogen and progesterone. Understanding these phases can help you tune in to your body’s needs, both physically and emotionally.
Cycle syncing is a self-care and wellness approach that involves adjusting your nutrition, movement, work, and lifestyle habits to support the natural phases of your menstrual cycle. The idea is to work with your hormones rather than push against them so that you can feel more balanced, energised, and supported throughout the month. Let’s take a look at each phase and how we could support them:
1. Winter: Menstrual Phase: Honour your body’s need for rest
When you’re on your period, your body is focused on shedding the uterine lining and your hormones are at their lowest point of the cycle. This is often when you feel most fatigued, bloated, and possibly dealing with cramps or other symptoms. It’s important to give yourself permission to rest and take it easy, this is your invitation to pause.
Nutritional Tips:
Iron-rich foods: Blood loss during menstruation can lead to a drop in iron levels, so it’s essential to replenish them. Include iron-rich foods, such as heme sources (red meat (beef), seafood, poultry (especially darker meat such as chicken thighs) for high absorption and non-heme (plant based) sources (beans, spinach, legumes). Pairing plant based iron sources with vitamin C-rich foods (like oranges, lemons, kiwi, strawberries, or peppers) helps with absorption.
Magnesium-rich foods: Magnesium supports muscle cramps and relaxation; foods rich in magnesium include leafy greens, avocado and dark chocolate.
Zinc-rich foods: Zinc is needed for oestrogen and progesterone production, supports the immune system and can support painful periods. Zinc sources include, beef, legumes, seeds, seafood and seaweed.
Anti-inflammatory foods: If you suffer from cramps, consider adding anti-inflammatory foods like ginger, turmeric, and omega-3-rich fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds and walnuts to your meals. Healthy fats are also important for hormone production. Antioxidant-rich foods are also important from brightly coloured plants and berries.
Hydration: Hydration is key, especially if you're feeling bloated. Drink plenty of water and consider herbal teas like chamomile or peppermint to reduce bloating and ease muscle tension.
Eat warm meals to support digestion: think broths, stews and slow cooked dishes.
Focus on feeding the body what it needs: it is important to provide the body with the micronutrients that it needs during this time to support energy rather than fasting.
Self-Care Tips:
Rest: Your body is working hard during this phase, so prioritise rest. Avoid over-scheduling yourself.
Gentle Movement: light stretching or walking can help with cramps and reduce fatigue.
Meditation or mindful movement, such as walks
Epsom Salt baths: the magnesium can be absorbed through the skin
2. Spring: Follicular Phase: Revitalise and rebuild
Once menstruation ends, you enter the follicular phase, which is a time of renewal and regeneration. Oestrogen and Luteinising Hormone levels begin to rise, and you may notice your energy, mood, and focus improving.
Nutritional Tips:
Fibre: Fibre-rich foods (vegetables, fruits, legumes, whole grains, nuts, seeds, and foods such as beans, lentils, oats, berries) help to support the liver and detoxification .
Phytoestrogens: These plant compounds are naturally occurring plant compounds that can mimic oestrogen. They’re found in foods such as flaxseeds, soy and legumes and may help support hormonal balance.
Microbiome support: To support hormone metabolism and detoxification, prebiotics and probiotics are important. Think prebiotic sources, banana, leeks, garlic, apples, onions, flaxseeds and fermented foods such as kimchi or kefir.
Self-Care Tips:
Increase physical activity: As your energy levels rise, take advantage of this by engaging in moderate to intense exercise, whether it’s weightlifting, running or Pilates.
Prioritise creativity: This phase often fosters a sense of creativity, so try to channel this energy into hobbies or projects that require focus.
Endocrine toxins: Reducing endocrine disruptors as oestrogen naturally rises. Endocrine disruptors, for example, BPA, phthalates, and certain pesticides, can interfere with oestrogen signalling, potentially affecting hormone balance and ovulation quality.
3. Summer: Ovulation Phase: Peak energy and vitality, and detoxification
Ovulation is the point in your cycle when oestrogen reaches its peak, and your body is at its most fertile. This is when you’ll likely feel your best in terms of energy and confidence. You may find yourself feeling and looking more glowy and vibrant. Many don’t focus on this phase, thinking it is only important if wishing to become pregnant. However, it is important for everyone that ovulates as this phase plays a critical role in the overall health of our hormones, as it leads to the production of progesterone.
Nutritional Tips:
Antioxidants: Antioxidant-rich foods such as berries, dark chocolate, green tea, pomegranates, colourful plants, vitamin C sources (peppers, leafy greens, citrus fruits), and Selenium sources (Brazil nuts, seafood, pork and chicken) protect your eggs and hormones whilst reducing oxidative stress in the body and support detoxification.
Fibre: To support healthy bowel movements, metabolism of oestrogen, and reduce PMS symptoms later in the cycle.
Cruciferous vegetables: These veggies ( broccoli, cauliflower, Brussels sprouts, kale, bok choi and cabbage) support ovulation by boosting the body’s glutathione (master antioxidant-other sources of glutathione include avocados, walnuts, asparagus, spinach, broccoli, Brussels sprouts, cauliflower, kale, garlic, onions) through their sulphur content and aid liver detoxification. Their indole-3-carbinol content helps the liver to break down oestrogen.
Lighter meals: Think lighter cooking methods such as sauteing, poaching or steaming.
Self-Care Tips:
Socialising and connecting: Since you’re likely to feel more energised and sociable, this is a great time to connect with friends, attend social gatherings, or engage in meaningful conversations.
Active pursuits: Ovulation is a great time to participate in high-intensity workouts or sports, as your energy levels are at their peak.
4. Autumn: Luteal Phase: Support your body’s transition and blood sugar levels
Progesterone levels increase after ovulation in preparation for pregnancy. If pregnancy doesn’t happen, progesterone levels drop eventually leading up to the start of menstruation. You can experience mood swings, cravings, headaches and bloating during this phase as your body transitions with the drop in progesterone.
Nutritional Tips:
Complex carbohydrates: To support cravings, an increased metabolism and support mood stability, focus on complex carbohydrates like oats, quinoa, apples, beans, sweet potatoes, root vegetables and brown rice. These foods tend to be higher in fibre, which supports blood sugars and B vitamins, which help with progesterone production. Complex carbohydrates can also help with the production of Serotonin, our happy neurotransmitter.
Magnesium: Magnesium-rich foods such as leafy greens, bananas, and almonds can help reduce PMS symptoms such as bloating and fatigue.
Vitamin B6: B6 can help with progesterone production, balance hormones and reduce PMS symptoms. Foods like turkey, bananas, garlic, salmon, sweet potatoes are great sources.
Limit processed foods: As your body is more sensitive during this time, try to avoid processed or sugary foods, which can contribute to mood swings and bloating.
Self-Care Tips:
Focus on nourishment
Rest and relaxation: Listen to your body and permit yourself to slow down. Gentle yoga, deep breathing, and light stretching can help ease tension. Early nights are key.
Self-compassion: You may feel more emotionally vulnerable during this phase, so practice self-compassion. Journaling, speaking to a supportive friend, or engaging in comforting activities can provide emotional support.
Embrace your cycle, embrace yourself
Understanding the phases of your menstrual cycle and how your body responds to hormonal fluctuations allows you to take a more compassionate and informed approach to self-care. By nourishing your body with the right foods, staying in tune with your energy levels, and embracing rest when needed, you can move through each phase of your cycle with more ease and grace.
Cycle syncing in perimenopause can help you work with fluctuating oestrogen and support declining progesterone. By adjusting nutrition, exercise, and self-care to these hormonal changes, you can reduce perimenopause symptoms such as hot flashes, mood swings, and fatigue by supporting progesterone pathways, and therefore promoting better overall energy and well-being.
Support your body by tuning into its needs, and you’ll notice not only physical improvements but emotional balance as well. By respecting your body’s rhythms and giving it the love and care it deserves, you’ll experience a more connected, energised, and empowered version of yourself.
You can find some phase specific recipes in the recipe section of my website or @katiejensonhull