Connect with your cycle

Take control of your hormones by eating and foods and following a routine that cycles with the natural rhythm of your hormones throughout your menstrual cycle. 

 The following information will educate you on what happens to your hormones during each phase and what nutrition/physical activity to incorporate in each phase to help live with the natural rhythms of your ever-changing body.   

Week 1: Follicular phase 

·       This phase is when your body prepares for a potential pregnancy after your period is finished, lasting between 7-10 days. It involves an increase of follicle-stimulating hormone (FSH) as well as increased estrogen, which causes luteinizing hormone (LH) levels to increase and several follicles to develop. These follicles hold immature eggs, until at least one is released in ovulation. Women often feel an increase in energy and vitality during this phase, it's the best time in your cycle for productivity. 

·       Nourishment: Probiotic-rich foods and foods that are high in fibre, vitamin E, B vitamins, and zinc. Incorporate foods that support the liver and help to metabolize excess estrogens, like cruciferous vegetables. Focus on sprouted and fermented foods like broccoli sprouts, sauerkraut, and kimchi. Ensuring that you’re getting adequate fibre is also essential for the healthy elimination of excess estrogen (ground flax seeds and psyllium husk are great options). 

Week 2: Ovulation phase 

·       This normally occurs at the middle of your cycle, typically on day 14 but it varies from woman to woman. There is a 1-2 day window when we’re fertile and when we experience a peak in estrogen, LH, and FSH. Though your ovulation window is quite short, it’s important to protect yourself during this week if you’re not looking to conceive, as sperm can survive for up to 5 days inside the body. This phase is also when we feel at our social and sexual peak. Energy levels are up, our skin looks vibrant and clear.

·       Nourishment: Consume foods and herbs that support liver cleansing like cruciferous vegetables. Focus on anti- inflammatory, high-fiber foods like fruits, a variety of vegetables, and sprouted nuts, plus plenty of probiotic-rich foods. 

Week 3: Luteal phase 

·       This phase is marked by the breaking down of an unfertilized egg and a spike in progesterone and estrogen levels before they drop off at menstruation. This abrupt change in hormones is what can often lead to intense or unpleasant feeling and symptoms. This phase is when our energy starts to decline leading up to menstruation. 

·       Nourishment: Eat foods that support serotonin production, like dark greens, healthy fats like salmon, eggs, and avocado, plus sprouted nuts & seeds and root vegetables. Add in magnesium-rich foods to increase energy and libido, like pumpkin seeds, spinach, Swiss chard, and dark chocolate. Focus on healthy fats and protein to promote satiety and reduce cravings during this phase. Reduce/eliminate excess caffeine, alcohol, and dairy during this

·       Include asparagus, spinach, Swiss chard, Brussels sprouts, dandelion, figs, coconut, raspberries, dates, apricots, turmeric, quinoa, lentils, almonds, pecans, Brazil nuts, lamb, wild-caught salmon, spirulina, psyllium husks, and fermented foods such as raw apple cider vinegar, sauerkraut, kimchi, kefir, and coconut yogurt. phase. It’s best to eat warm + grounding foods, especially towards the end of this stage as you transition into the menstrual cycle. 

Week 4: Menstruation phase 

·       This phase starts on day one of your cycle (the first day you start to bleed). Typically, this phase will last anywhere between 3-4 days in a healthy individual. The body recognizes that pregnancy did not take place and hormonal changes occur to shed the uterine lining (bleeding is the uterine lining leaving the
body). Progesterone production begins to drop along with estrogen as menstruation begins. Because the focus of this phase is to clear the blood/uterine lining out of the body, it’s important to support your body through this elimination process. You may feel more tired than usual and have cravings for food like chocolate. These cravings are usually your body speaking and asking for iron-rich and magnesium-rich foods. 

·       Nourishment: Foods that are rich in magnesium, minerals, iron, protein, essential fatty acids and vitamin C. Drink plenty of water. Focus on anti-inflammatory foods, supplementation with fish oil may assist with any pain. Avoid heavy + fatty foods, alcohol, excess caffeine (especially coffee), and highly processed + overly salty foods. 

References: 
Period Repair Manual, Natural treatment for better hormones and better periods, 2nd edition. (2017). Brinden, L.