Hormone Balancing Nutrition for your Menstrual Cycle

Women often spend the majority of their lives dreading “that time of the month”. The cravings, bloating, mood swings, breast tenderness, fatigue, and painful periods have given our hormones a bad rep. (And rightfully so!)

But our menstrual cycle really is a powerful tool and a true marker of overall health that gives us the ability to thrive in every aspect of our lives if we simply let it do so.

Your energy, moods, brain cognition, focus, productivity, confidence, fertility, libido, and even your weight are connected to the natural rhythms of your female body. When you begin to understand and tap into these cyclical rhythms taking place within your body, you open the doors to up-leveling your health, increasing your productivity, and bettering the relationship you have with your body. 

What are the 4 phases and how do they work? 

If you are a woman with hormones (ALL WOMEN), your body will follow a specific rhythm and flow every month and your hormones will fluctuate through four distinct phases.

Just like the seasons outside in nature (winter, spring, summer, fall), your female body has similar rhythms- every MONTH! There are times for resting and reflecting, planting seeds, growing, and harvesting. (Women are NOT meant to be in a constant state of productivity, growth, and DOING all the time- its this constant “hustling” that has been  leaving you with digestive concerns, thyroid imbalances, fertility issues, weight loss resistance, irregular periods, and lack of energy.)  

Click here for a quick overview of the 4 phases and how they work within your body.

Watch Now

Many women have never been made aware of these 4 phases and therefore are unable to truly honor the needs of their body. This really is something ALL women should be taught. It’s when you learn to work WITH the naturally occurring rhythms of your body that you no longer have to feel victimized by your symptoms. And instead you can feel empowered by them. 

How can I support these fluctuations? 

There are MANY ways to support the cyclical patterns each month (nutrition, mindset, movement, energy, etc.). But since NUTRITION is the foundational piece to balanced hormones and women’ s health, we are going to focus specifically on nutrition for today’s article. 

Your body actually requires different foods/ nutrients at different times of the cycle as your hormones fluctuate.

Have you ever craved different foods before or during your period? This is NOT because of lack of willpower.. it's simply because your body is CRAVING a specific nutrient. 

Have you ever noticed that you’re hungrier during certain weeks of the month? This is simply due to your body’s shifting nutrition needs.

Your female body as a whole will run its best when you consume key nutrients to support your body’s needs during each phase of your cycle. 

FOODS FOR THE 4 PHASES: 

Menstrual phase (Internal WINTER) 

This phase of your cycle begins on DAY 1 of your actual period. The menstrual phase usually lasts 3-7 days. 

During this time your hormones are at their lowest points causing you to feel tired, introverted, and craving comfort. Your body is also working extra hard during this time. You are also naturally losing tons of nutrients and minerals. 

This is the time of the month that your body requires REST, RESTORATION, and REPLENISHMENT. 

During this time your body is in need of foods that provide comfort, minerals, and nutrient restoration  ( and no I’m not talking about the chips, candy, cookies, and cake!). Options such as soups, stews, vitamin rich smoothies, green vegetables, sea veggies, and healthy fats will all be important. 

Here are some foods I recommend you begin ADDING in your menstrual phase:

• Kale, Spinach, beets, mushroom, sea veggies (kelp, seaweed), collard greens (swiss chard, Bok Choy, etc.), dark leafy greens

• Sweet potato, root veggies , wild rice

• Blueberry, black berry, cranberry, watermelon, grapes

• Pumpkin seeds, flax seeds, chestnuts

• Kidney beans, adzuki beans, Pork, duck, Shellfish, sardines, lobster

Here is the recipe for my favorite Blueberry + Beet Smoothie to include in your menstrual phase. 

Follicular phase: (Internal SPRING) 

This phase starts as soon as your period ends and lasts around 7-10 days. The ovaries are preparing an egg, FSH is released and your hormones are on the rise. 

This is also when you have the most energy and are likely to be going harder with your exercise and life. 

To support the follicular phase you will need to focus on foods to support the rise in energy AND foods that help balance estrogen production. 

Protein rich food sources, estrogen building foods, cruciferous vegetables, vitamin c rich foods,  fermented foods and antioxidant rich foods are all great to include during this time! 

Here are some foods I recommend you begin ADDING in your FOLLICULAR phase:

• Broccoli, Carrots, Lettuce, Green Peas, Zucchini, Parsley

• Oats, Buckwheat, Green lentil, lima bean

• avocado, lemon, lime,

• pumpkin seeds, flax seed, cashews

• chicken, eggs, shellfish, trout

You can find my favorite Spinach + Citrus Scramble Follicular breakfast here. 

Ovulatory phase: (Internal SUMMER) 

Ovulation is the peak of your cycle. This will typically occur between days 12-16 and only last about 4 days! The dominant follicle releases an egg and your body becomes fertile. Hormone levels are peaking during this time and you will most likely feel sexy, confident, energized, and ambitious.

During this time your creativity and communication skills will be running high and your body is primed to seek connection, pleasure, and joy. 

This is a crucial time of your cycle and it’s important to make sure you are including nutrients that will be extra supportive.

Food sources such as cruciferous veggies, fresh berries, dark leafy greens, light but nourishing complex carbs, and fatty fish will all be good options.

Here are some foods I recommend you begin ADDING in your OVULATORY phase:

• Bell peppers, spinach, eggplant, tomato, swiss chard, asparagus,

• Coconut, raspberry, cantaloupe

• Quinoa, amaranth, corn, red lentil

• almond, sesame seeds, sunflower seeds

• salmon, eggs, tuna, lamb, shrimp,

It’s also very important to make sure you are including sources of protein, fats, and fiber at all meals to support healthy balance of estrogen and reduce the “PMS” that often follows ovulation.

This Raspberry Chia Protein Pudding is a great quick + easy option for a balanced breakfast during the ovulatory phase of your cycle.

Luteal Phase: (Internal FALL) 

This phase begins immediately after ovulation occurs. This is the longest phase of your cycle lasting between 10-15 days. The luteal phase is often known as that “PMS” phase before your period hits. 

During this time estrogen, testosterone, and LH begin to decline and progesterone begins to incline. Progesterone stimulates the growth of the uterine lining as well as provides us with those happy and calm feelings. 

This phase requires you to SLOW DOWN and begin to tune inward again. 

To support this phase (and avoid those dreaded PMS symptoms), you will need to consume foods rich in B vitamins, magnesium, calcium, and fiber.

Here are some foods I recommend you begin ADDING in your LUTEAL phase:

• Cauliflower, cabbage, collard greens, cucumbers, celery, radish, pumpkin

• Sweet potato, squash, potato, brown rice, chickpea,

• Apple, dates, pears

• Sunflower seeds, sesame seeds, walnuts,

• Beef, turkey, salmon, cod,

Since your body is also a bit more sensitive to insulin during this time, it will be important to maintain balanced blood sugar and insulin levels. (Another reason why insulin and cortisol are at the base of the pyramid in my 1:1 Nourished Hormones Protocol). 

Here’s the recipe for my Apple Cinnamon Overnight Oats that will be great for supporting your luteal phase.

Important Reminder: 

Your female body requires specific nutrients as it fluctuates through 4 distinct phases each month. But in order for these nutrients to properly do their jobs, your body has to be able to USE them properly (which requires healthy digestion).

Nutrition is the backbone to our overall health and is at the base of the Nourished Hormones Foundation, which I walk you through step by step in my 1:1 Nourished Hormone’s Protocol.  

Starting with a well-rounded, strong real food foundation is always the first step. It’s from that foundation that these specific nutrients can really make a difference on the cyclical needs of your body helping you to truly feel your best.

If you are looking for support in achieving a strong foundation to nutrition, be sure to check out my 6 week online Real Food Reset to get you started! 

Do you need deeper support individually? My 1:1 Nourished Hormones Protocol might be the option for you! Book your Complimentary Women’s Health Discovery Call here. 

Xo, 

Did you enjoy this article? Share with me on social media @unbridledholistichealth !