How to work with the four phases of your menstrual cycle
BY SASHA PARKIN, Nutritional Therapist at Wild Nutrition
As women, most of us know the realities of having a menstrual cycle and the likelihood is that at some point in our lives, we have all been able to pinpoint a thought or feeling down to ‘hormones’. But how much do we lean into the ebb and flow of the symphony of hormones throughout the month? Do we manage to stop and take note of the unwanted parts and when they occur within our own ‘monthly’ diary? Did you know that there are ways we can honour this natural rhythm and support our body's needs to help us feel our best?
We hope the below tips will be supportive and offer some inspiration and insight for you throughout your cycle, try picking one or two suggestions that appeal to you for each phase to implement and see if you notice a difference.
Menstrual phase Days 1-5 - The ‘Inner Winter’ Stage
(which falls within the follicular phase but is its own momentous moment within a woman's cycle)
What to put extra focus on eating:
Iron: menstruating women need a higher amount of iron due to the loss during menstruation, iron is required for circulating oxygen around the body and reducing tiredness, fatigue and immunity all of which are essential day-to-day. Menstruating women should be consuming on average 18mg of iron a day (the recommended consumption is 1.8 higher - 32.4mg for vegetarians or vegans as non-haem - plant-based iron is less bioavailable in the body). You can find iron in meat and seafood products, legumes, nuts, seeds, fortified grains and some vegetables.
Vitamin C: if you are vegan or vegetarian it is important to up your Vitamin C intake alongside your iron as it helps the absorption of non-haem iron. It is of course also an important nutrient in its own right too, contributing to immune support, collagen formation and antioxidant status as well as reducing tiredness and fatigue. You can find Vitamin C in dark leafy greens, citrus fruits, berries and kiwi.
Magnesium: like iron, magnesium is depleted when we menstruate. It is also depleted when we are stressed, exercising and sweating, by certain medications and alcohol, as well as a high sugar diet. Important for blood sugar regulation, sleep and nervous system support, and muscle cramping and recovery, it can be a real ally during our bleed when cramps and cravings are potentially at their worst to manage.
What your hormones are doing:
Your oestrogen and progesterone are generally at their lowest here.
Changes you may observe in your sleep:
Some women sleep more and fall asleep quickly during their period due to low energy. However, those struggling with painful or heavy periods may find it harder to get to sleep or notice they are waking in the night. This can be observed more commonly in those with endometriosis, dysmenorrhea, menorrhagia, premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD).
How you might be feeling:
Often referred to as our internal winter, energy is commonly lower with more brain fog so leaning into more mindful activities and prioritising rest may feel more appealing, but listen to your own body and go with that flow.
Activities for this phase:
Try these activities for soothing the mind and body: journaling, magnesium-enriched baths and drinking chamomile tea all offer a moment of relaxation and quiet, which is often craved at this time.
How to exercise:
Try yin yoga or long walks in nature in place of high intensity exercise. It’s not about stopping moving or telling yourself you ‘can’t do it’ but more about leaning in and meeting your body with a more gentle pace where possible. Of course, if you have regular exercise scheduled, for example, you are in a sports team and you feel up to it you can still get involved, just allow for recovery and try not to overdo it.
How to look after yourself:
Looking after yourself and preparing for your period in advance can be a game changer when your energy is low and you want to expend as little energy as possible.
In the week leading up to your period fill the cupboards with nourishing foods and meal prep, so that when the time comes you can just reheat in the oven or on the stovetop. Warming foods like broths, stews and bakes can bring comfort while maintaining nutrient dense nourishment. In traditional Chinese medicine, it is advised that you keep warm to allow blood flow during your menstrual bleed. So even in the spring/summer months, focus on energetically warming foods such as turmeric, ginger and spices. You may find you have more sweet cravings during your period too, so try to opt for cacao rich energy balls or zesty orange hot chocolate (mix cacao, milk, cinnamon and orange zest) both of which will give you the sweetness your craving while providing much needed magnesium fix.
Follicular phase Days 1-13 - The ‘Inner Spring’ Stage
(note that the menstrual and follicular stages run in tandem with each other)
What to put extra focus on eating:
Cruciferous veg: containing phytoestrogen compounds that bind to oestrogen receptors in the body and indole-3-carbinol which help the body detoxify hormones effectively in the liver. They also provide fibre to effectively eliminate hormones via bowel movements. This prevents them from being reabsorbed via the digestive system which we don't want. Cruciferous veg include broccoli, brussels sprouts, cavolo nero, kale, kohlrabi + cauliflower.
Antioxidants: a diet rich in antioxidants is key for a healthy menstrual cycle and hormonal and immune health health. They support recovery and energy levels which is especially important if you are doing more demanding physical exercise in this menstrual phase. You can find antioxidants in colourful plants, try to create a rainbow of colour on your plate from fruit and veg in each meal and you will have an abundance of antioxidant goodness.
What your hormones are doing:
Your FSH (follicle-stimulating hormone) is stimulating your ovaries to encourage follicles to grow and produce oestradiol (a type of oestrogen) in preparation for ovulation.
Oestrogen: Your oestradiol (E2) is high in the lead-up to ovulation but starts to drop around ovulation.
Changes you may observe in your sleep:
After your period has ended typically sleep may return to what is normal for you.
How you might be feeling:
Spring is here and things are starting to bloom. People often find they are more energised and creative in this phase, it is a good time for internal reflection and action.
Activities for this phase:
Batch cooking, planning and working on big projects that require brain power should all be within reach in this phase, helping you run down that to-do list.
How to exercise:
Pilates, high intensity exercise and longer runs may be more enticing than they were in your menstrual phase, see what sounds like an (achievable) challenge and work towards it in this phase.
How to look after yourself:
Make sure you are honouring your goals, be that physical challenges such as a 5K run, or life achievements you are working towards. Now is the time to put things in place to reach for feelings of fulfilment and accomplishment. Task: try Notion and create a plan that leads towards living your dream life.
Ovulation Day 14 - The ‘Inner Summer’ Stage
(marking the end of the follicular phase and the start of the luteal phase)
What to put extra focus on eating:
Choline: required for egg quality and ovarian function (which is important even if you are not trying for a baby or pregnant as you want a healthy menstrual cycle that is functioning well releasing the right hormones, in the right amounts at the right time). It also plays a role in liver and nervous system health which supports positive mood and memory outcomes.
You can find choline in good-quality beef, egg yolk, soybeans, chicken breast, cod, cruciferous vegetables, kidney beans and quinoa.
Folate: a key nutrient for supporting energy and overall menstrual balance, it becomes even more important when you are trying to conceive or pregnant as it helps with cellular division and is required in early pregnancy to reduce the chance of neural tube defects. You can find folate in avocado, dark leafy greens, asparagus, black eyed peas and beef liver.
What your hormones are doing:
Your LH (luteinising hormone) rises which is what triggers a dominant follicle to rupture releasing an egg = ovulation.
Oestrogen: starts high but drops once ovulation has occurred.
Changes you may observe in your sleep:
Many women report better sleep during ovulation.
How you might be feeling:
Summer has finally arrived and for many the hormones of ovulation feel like the equivalent of sitting on the beach on a nice warm day. Women often report feeling more energised, confident and focused during this short phase. That being said it's important to note that for some women (especially those with PMDD) ovulation isn't always a pleasant time. If you find yourself struggling it is important to speak with your doctor to get to the root cause and work towards feeling your best rather than suffering in silence. There are things that can be done to support you and you are not alone in this.
Activities for this phase:
Socialising, pitching and negotiating for goals should feel more achievable with some self pep talks. Aim for things that feel out of your reach and treat each jump as a learning curve shaping your future plans.
How to exercise:
You may feel stronger or like you have more stamina in the days around ovulation. Why not put that to the test and try some strength-based exercises, swimming or barre?
How to look after yourself:
Eating well, moving your body, prioritising sleep and affirmations will all power you through this high expenditure phase and will set you up for a better luteal phase ahead.
Luteal Phase: Days 15-28 - The ‘Inner Autumn’ Stage
What to put extra focus on eating:
Omega 3: essential fatty acids like their name suggests are essential, meaning we cannot make them endogenously (within the body). They are needed for hormone balance, inflammation management and keeping our fat-loving brains healthy. These things help us feel more focused, balanced and grounded at a time when this can be more of a challenge. You can find Omega 3 in: The richest source is oily fish (salmon, herring, trout, anchovies, mackerel, sardines), other seafood, vegetarian sources include walnuts, chia seeds, hemp seeds and flax seeds but it is important to note vegetarian sources are in the ALA (alpha-lipoic acid) form which needs to be converted to eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) in the body and this conversion rate varies person to person.
B Vitamins: supportive for energy levels, mental resilience and hormone balance, we need a constant supply of these water soluble nutrients through our diets. You can find them in dark leafy greens, whole grains, legumes, nuts and seeds, good quality meat and fish.
What your hormones are doing:
Progesterone: the hero of this phase of the cycle. After ovulation, the dominant follicle turns into a gland called the corpus luteum that secretes progesterone in preparation for potential pregnancy. If a pregnancy isn't detected midway through the luteal phase progesterone starts to drop with a sudden descent in the days leading up to your period.
Oestrogen: also drops in the lead up to your period.
Changes you may observe in your sleep:
You may notice a change in your ability to fall asleep quickly and more frequent waking as progesterone peaks. Falling progesterone and oestrogen at the end of the luteal phase can also impact the quality of sleep for some people.
How you might be feeling:
As autumn draws in you may feel less energised, more self-critical and unfocused. Try to go gently, remind yourself of all that you have already accomplished this month and that we do not need to run at such pace all month long. If you haven't accomplished all that you wanted to yet, ensure you are being realistic with what can be done in the time you have given yourself with your current set-up and if needed break down the tasks into more manageable tasks so that next month you feel that sense of pride you deserve.
Activities for this phase:
Hunker down and draw on rituals that bring peace and internal stillness. Pick up that book you have been meaning to read. Starting the day with short daily meditations will put you into a positive mindset about the day ahead, lean into what's coming up and look for a meditation* that promotes a feeling that will calm any inner storm rising. You may want to do this while you brew some rose-leaf tea to enjoy after, setting up the day with this heart-opening elixir. Rose is excellent for allowing self-compassion to flow.
*Our team likes the following meditation resources: Feel Better, Calm, Headspace and YouTube.
How to exercise:
As we slow our pace to align with our internal seasons you may find more gentle exercise such as jogging, brisk walks in nature or yoga more inviting. Listen to your body and go with that flow.
How to look after yourself:
Try to focus on ways to get small dopamine hits throughout the day.
Dopamine checklist:
- Music + films you love
- Exercise
- Meditation
- Checking off a task
- Eat protein-rich foods (especially those containing tryptophan the precursor for dopamine + serotonin = turkey, salmon, almonds, chicken, eggs, tofu/edamame, spinach nuts and seeds).
Balancing blood sugar will also help keep your emotions steady and your energy stable, so ensure you are keeping to the principle of having protein (palm-sized portion) and fat (thumb-sized portion) with each meal and snack to keep things level.
It's important to note it is not all sunshine and rainbows for many women with a growing prevalence of gynaecological conditions such as endometriosis, PCOS, fibroids, dysmenorrhea, amenorrhea and menorrhagia and those experiencing fertility struggles. However, there are things that can be done to support these conditions and concerns with diet, lifestyle and supplement intervention alongside conventional medicine where required. At Wild Nutrition we offer tailored advice via our free 15 minute calls with in house expert Women’s Health Nutritional Therapists, should you feel you need a little extra support or a listening ear.
