How to Use Food to Support Your Monthly Cycle.

Your body has different nutritional needs during each phase of your monthly cycle, and eating the right foods can help balance hormones, ease stress, and keep you feeling your best. Here’s how it works:

Follicular Phase (after menstruation): During this energising phase, your oestrogen levels begin to rise. Light, fresh foods like leafy greens, lean proteins, and omega-3-rich foods (such as salmon and walnuts) are ideal. These support energy levels, mental clarity, and inflammation control, setting you up for a strong start to the month.

Ovulatory Phase: During this phase, your body is most active, with higher levels of oestrogen and the release of an egg. Many women feel more confident, social, and energetic during this time, as these hormonal changes can boost mood and increase vitality. However, this increase in hormone activity also creates oxidative stress. Antioxidant-rich foods like berries, spinach, and nuts help protect your cells from this stress, reducing inflammation and helping you feel glowing and balanced.

Luteal Phase (post-ovulation): As progesterone rises, you might notice mood swings and cravings. Combat these with complex carbs like sweet potatoes and oats to stabilise blood sugar and support serotonin production. Magnesium-rich foods such as dark chocolate, almonds, and spinach can also ease PMS symptoms, like cramps and irritability.

Menstrual Phase: Blood loss during your period can deplete iron levels, leading to fatigue. Replenish with iron-rich foods like spinach, lentils, and red meat if you eat it. Warm, comforting meals like stews and soups not only nourish but also promote relaxation and digestion during this restorative phase.

By tailoring your nutrition to your cycle, you can feel more in tune with your body, balance hormones, and reduce stress-related symptoms. 🌿