Supporting your body’s natural hormone fluctuations with the right nutrition can make a world of difference, especially if you’re dealing with PMS, irregular cycles, or mood swings. Your menstrual cycle, while varying slightly from person to person, typically lasts about 28 days and consists of four key phases: menstruation, follicular, ovulation, and luteal.
Each phase brings its own changes and demands, which means your body needs different nutrients at each stage. Let’s break it down and look at how you can nourish your body through each phase.
Menstrual phase: rest and restore
Begins with day 1 of your period and finishes when your period ends.
- The first day of your period marks the start of this phase. As your body sheds the lining of your uterus, hormone levels are at their lowest. It’s natural to feel low on energy. Prostaglandins are peaking, which can cause cramping, and you’re losing iron with your blood flow.
- To combat this, focus on iron-rich foods such as spinach, kale, lentils, and pumpkin seeds. If you eat meat, grass-fed beef or eggs can also help replenish your iron stores. Pair these with vitamin C sources like bell peppers or oranges to enhance absorption.
- For those pesky cramps, anti-inflammatory foods such as ginger, turmeric, and garlic can be your best friends. Don’t forget to balance your meals with whole grains and protein to keep your blood sugar stable.
Movement tip: Be gentle on yourself – your body’s working hard right now. Light stretches or yoga can help, but don’t be afraid to prioritise rest.
Follicular phase: boost your energy
Lasts around 13 days. Begins immediately after your period ends and continues until ovulation.
- During this phase, your body prepares to release an egg. As oestrogen and testosterone levels rise, so do your energy levels. This is the time to fuel your body with light but energising foods. Think fresh, vibrant salads packed with colourful vegetables.
- Your body needs plenty of protein to support your higher activity levels, so try to include a good source at each meal. If you’re vegetarian or vegan, mix different plant proteins like beans and quinoa to ensure you’re getting a full amino acid profile.
- Don’t forget your gut health here! A daily dose of Chuckling Goat kefir can support your gut’s beneficial bacteria, which helps keep your hormones in balance and skin clear.
Movement tip: With energy levels soaring, it’s a great time to try something new. Your brain is more adept at building new neural connections during this phase, so challenge yourself with new exercises or skills.
Ovulation phase: glow and go
Generally occurs about 14 days before the next period starts
- Around the middle of your cycle, your body releases an egg into the fallopian tube, getting ready for potential fertilisation. This phase is when your oestrogen is at its highest, which can leave you feeling super social and energised – at least at the start!
- To support your liver in processing the extra oestrogen, load up on foods that promote detoxification. Think cruciferous vegetables like broccoli, kale, and Brussels sprouts. These not only support hormone balance but also help combat any skin breakouts that might sneak in due to hormone shifts. Pair these with high-fibre foods to keep digestion moving smoothly.
- Chuckling Goat’s Gut Cleanse Tea is a great way to support your gut during this time, promoting healthy digestion and nutrient absorption.
Movement tip: Your energy is at its peak! Now’s the time for more intense workouts like weightlifting or cardio. Exercise can also help with hormone detoxification via sweat, so it’s a win-win. Just be sure to listen to your body if you feel a dip in energy post-ovulation.
Luteal phase: comfort and nourish
Lasts around 14 days following the ovulation phase.
- As you head into the luteal phase, which lasts around 14 days after ovulation, your body starts prepping for either pregnancy or your next period. This is the time when PMS can make its appearance, with mood swings, low energy, and cravings taking centre stage. Progesterone is on the rise, making you crave comforting, high-carb or fatty foods.
- Balance those cravings by incorporating nutrient-dense comfort foods like soups and stews. Root vegetables, lentils, and leafy greens like spinach can be great to include, especially since they help prepare your body for the upcoming menstrual phase. You may also find yourself craving more magnesium, so adding foods like nuts, seeds, and dark chocolate can help.
- B vitamins, found in whole grains, legumes, and eggs, are key to boosting mood and keeping those energy levels stable.
Movement tip: Choose gentler activities like yoga, pilates, or walking. Your body may feel more sluggish, so tuning into restorative movement can be helpful. If you feel up to it, moderate strength training can still provide a feel-good endorphin boost.
To support mood and wellness throughout your menstrual cycle, we recommend our Shatavari tincture – nature’s gut-friendly, chemical-free answer to female hormonal imbalance. You can read more about Shatavari here.
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.
Advice given is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always check with your GP for interactions with medications/health conditions before starting supplements.
