The Four Phases of Your Menstrual Cycle

When you think of your menses, think of a woman as the earth. Truly, we are on so many layers. I’m thinking specifically about self-regulation. Beauty. Diversity. Regeneration. Transformation. The list goes on and on for many moons, pun intended.

First Phase - Menstrual Phase Days 1-5

What’s happening hormonally?

Estrogen and progesterone are at their lowest. Fatigue and lower energy levels are typical. Think winter.

The best foods to consume:

• Iron rich foods (spinach, lentils, red meat) to replenish lost iron.

• Vitamin C rich foods (citrus, bell peppers) to aid in absorbing iron.

• Magnesium -rich foods ( dark chocolate, hello somebody! and nuts) to ease cramps.

• Hydrating foods (cucumber, melons) to reduce bloating.

How to care for yourself:

Prioritize rest, reflection, get your journals out, say ‘no’ when necessary, gentle movements like yoga or walking.

Second Phase - Follicular Phase Days 6-14

What’s happening hormonally?

Estrogen is rising, energy boost, mood boost, and cognitive function.

Brain function is at its peak for creativity and problem solving, so ask for that raise or promotion at work sis. Or make your dreams come true and start that project. I feel like I’m talking to myself on this one! Think spring!

The best foods to consume:

• Protein and healthy fats (avocado, eggs, salmon, sardines and pork & beans! - cue the Go-go music)

• Leafy greens and cruciferous veggies (broccoli, kale) to support estrogen metabolism.

• Fermented Foods (kimchi, natto beans, miso, sauerkraut, yogurt) to support gut health.

How to care for yourself:

Take on brainstorming and ideation, learning and planning tasks. Focus on action. Try new workouts or higher -intensity activities. Social interactions and collaborations that feel organic.

Third Phase - Ovulatory Phase Days 15-17

What’s happening hormonally?

Estrogen and testosterone peak, increasing confidence and sociability. Its the best time for communication, because we got something to say! Also collaboration and high energy tasks. Think summer.

The best foods to consume:

• Anti- inflammatory foods (turmeric and don’t forget to add the black pepper with it for absorption, ginger, berries) to support liver detox.

• Fiber rich foods (quinoa, beans, flax seeds, asparagus) to help process estrogen efficiently.

• Zinc -rich foods (pumpkin seeds. chickpeas, oysters) to support egg release.

How to care for yourself:

Do the important things like presentations, meetings, and networking events. Maximize productivity and big endeavors. And your workouts can be intense, such as strength training and HIIT if that’s what you’re into.

Fourth Phase - Luteal Phase Days 18-28

What’s happening hormonally?

Progesterone rises, leading to hormonal shifts that can cause potential mood swings and fatigue. Think autumn.

Cravings for carbs and comfort foods increase, hello vegan mac and cheese and potatoes.

The best foods to consume:

• Complex Carbs (sweet potatoes, whole grains, brown/wild rice) to stabilize blood sugar.

• Magnesium-rich foods (almonds, bananas, dried apricots) to ease PMS symptoms.

• Healthy fats (olive oil, nuts) to support hormone balance.

• Dark chocolate for mood boosting effects. Hello Trader Joes, dark chocolate covered almonds.

• Teas I like to consume throughout my cycle, hibiscus tea and red leaf raspberry tea, its on rotation.

How to care for yourself:

Prioritize deep work, completion of tasks and organization. Engage in self care and stress management. Romanticize your rest - essential oils, baths, and wearing warm socks with tea. And stretch, gently.

How in tune are you with your menstrual cycle? And what could you see yourself incorporating in your cycle?