Aligning your Nutrition with your Cycle: A Gentle, Nourishing Approach

As women, our energy, appetite, mood, and cravings ebb and flow across the month — and our nutrition should too. Understanding the natural hormonal rhythm of your cycle can help you feel more nourished, supported, and in tune with your body.

Cravings aren’t weakness — they’re communication.
Your need for more protein during your period? That’s tissue regeneration. That yearning for carbs before your period? It might be your brain asking for serotonin support. When you start listening, everything becomes easier.




1. MENSTRUAL PHASE (Days 1–5): Release + Regenerate
During menstruation, the body is shedding the uterine lining — a process that involves inflammation, blood loss, and tissue repair. You may feel more tired or inward during this phase, and your body needs extra iron, protein, and warmth.

Nutritional Focus:

• Iron-rich, warming meals to replenish blood and energy
• High-quality protein to support tissue regeneration
• Vitamin C to aid iron absorption & for antioxidants
• Hydration to ease cramps and support detoxification

Include more:

• bone broth, beef, lamb, liver, free-range eggs
• Lentils, black beans, beetroot
• Stews, soups, congee
• Cooked leafy greens + citrus (for plant iron)
• Ginger or cinnamon tea (warming, support circulation and reduce stagnation)
• Beetroot, goji berries and dang gui (Angelica sinensis) to nourish Blood

TCM Tip: this is a time to nourish Blood and move gently. Keep the abdomen and feet warm, rest when possible, and favour warming cooked foods over raw to help with nutrient absorption.

Training Tip: Opt for gentler movement patterns like yoga, Pilates & walks.
 



2. FOLLICULAR PHASE (Days 6–14): Rise + Renew
Estrogen begins to rise, energy lifts, and your body prepares for ovulation. This is often the phase where you feel your best — strong, social, motivated.

Nutritional Focus:

• Colourful, fresh foods to support rising energy
• More complex carbs to meet energy demand
• Vitamin C & other antioxidants for cell renewal
• Fermented foods for gut support

Add more more:

• Healthy fats + protein: Salmon, avocado, sardines, chia seeds, eggs
• Fermented foods: Sauerkraut, miso, kimchi
• Vitamin C: berries, broccoli, sprouts
• Herbal Teas: Lemon balm (calming + mood balancing), dandelion (detoxifies, releases fluid, supports bile flow), nettle tea (rich in minerals like iron, calcium, magnesium and vitamin C)

Training Tip: Strength and endurance are often at their peak — it’s a great time to build muscle and push harder with workouts.

— brain function and coordination are also at their peak




3. OVULATION PHASE (Around Day 14): Glow + Connect
Ovulation is the energetic peak of your cycle — estrogen is at its highest, and your body is primed for connection and communication. But with this surge comes increased inflammation and heat, so cooling and anti-inflammatory foods are helpful.

Nutritional Focus:

• Cooling, hydrating foods to balance internal heat and support cervical fluid production (important for fertility)
• Zinc and antioxidants to support ovulation and egg quality
• B vitamins and magnesium To assist with hormone synthesis, energy production, and a balanced mood.

Add more:
Hydrating foods: Zucchini, cucumber, mint, berries, aloe vera juice
Zinc: Pumpkin seeds, oysters, grass-fed beef, hemp seeds, sesame seeds
Anti-inflammatory: turmeric, ginger, Vitamin C rich foods
B vitamins and magnesium: Leafy greens, lentils, wholegrains, nuts, seeds




4. LUTEAL PHASE (Days 15–28): Soothe + Stabilise
After ovulation, progesterone rises to prepare the body for a possible pregnancy. This phase is marked by a need for stability, warmth, and mood support — especially in the final days, when PMS symptoms and cravings may intensify.

Nutritional Focus:

• Complex carbohydrates to support serotonin production and reduce cravings
• Magnesium to ease irritability, cramping, and fluid retention
• Vitamin B6 and tryptophan-rich foods to support mood and sleep
• Healthy fats to nourish progesterone production
• Protein to stabilise blood sugar and reduce muscle breakdown

Include more:

• B6 & Tryptophan: turkey, eggs, pumpkin seeds, oats
• Complex carbs: root vegetables, sweet potato, brown rice
• Hormone-supportive fats: tahini, walnuts, flaxseeds, avocado
• Magnesium: dark leafy greens, wholegrains, nuts, and seeds
• Calming teas: chamomile, lavender, raspberry leaf (in moderation)— to ease cramps and support uterine blood flow

Mood Support:
Why tryptophan? It’s the precursor to serotonin, the “happy hormone” that regulates mood, sleep, and appetite. Vitamin B6 is essential for converting tryptophan into serotonin, making them a powerful combo for emotional balance during this phase.

TCM Tip:
In Traditional Chinese Medicine, PMS symptoms like cravings, bloating, and mood swings are often linked to Liver Qi stagnation and Spleen deficiency. To support balance:

• Avoid cold/raw foods, which can dampen digestive fire
• Emphasise warm, cooked meals
• Use warming spices like ginger, cinnamon, or cardamom to support digestion and lift mood

Training Tip: Opt for grounding movement — think Pilates, yoga, or resistance training. Listen to your body, and don’t overdo cardio if energy dips.