Understanding the Menstrual Cycle, Food and Movement

The menstrual cycle can be broken down into four phases: menstruation, the follicular phase, ovulation and the luteal phase. It can be helpful to think of these phases as representing the seasons, and they can even be referred to as ‘inner seasons’.

The Menstrual Phase

It begins with menstruation, aka your period which lasts on average 4-6 days. The menstrual phase most closely aligns with the qualities associated with winter, so this is the best time of the month to really give yourself permission to rest and do more restorative activities like yin yoga, stretching, mobility classes and walking. Allowing your body to really relax and reset during this phase will impact the rest of your cycle, energy levels and mood. During this phase it's great to eat warm, mineral rich foods that are easy to digest - things like broths, soups and stews. Any foods rich in iron will also be beneficial to eat during this phase, so steak, beets, steamed dark leafy greens, mushrooms, lentils and berries.

The Follicular Phase

The follicular phase follows the menstrual phase, usually lasting 7-10 days. Seasonally, this phase is most similar to spring in the sense that estrogen begins to rise again along with energy, mood and libido - kinda like the warmer temperatures, new growth and energy of spring.

Higher intensity workouts, running, circuit training, biking and hiking are all great to do during this phase. Along with consuming leafy greens, berries and lean proteins like poultry, fish and eggs, healthy fats will also be great for supporting your metabolism and liver during this time. Avocados, nuts, seeds, olive oil and cold water fish are all recommended, as well as complex carbohydrates like potatoes, sweet potatoes and whole grains.

Ovulation

Ovulation occurs halfway through the menstrual cycle. This phase lasts about 4 days and is when estrogen levels peak, so many people feel they have the most energy during this time.

Seasonally, ovulation relates most to summer. Make the most of this energy with higher intensity activities like circuit training, running, HIIT classes, pilates and vinyasa yoga.

Be sure to nourish yourself with adequate protein sources from fish, nuts, poultry, corn-based grains and rice, and lots of vegetables like asparagus, bell peppers, brussel sprouts, spinach and tomatoes.

The Luteal Phase

The luteal phase is the final phase, usually lasting anywhere from 10-14 days. While the hormone progesterone begins to rise during this phase, estrogen levels drop, often along with energy and our mood. Just like the fall, this is a good time to begin to slow down.

Resistance based physical activities are great to implement during this phase, same with lifting weights, pilates and walks. Be sure to tune into what your body needs especially during the days leading up to your period and adjust your activity levels as you feel is necessary.

Making sure you are eating enough fiber will go a long way during the luteal phase as well. Brown rice, sweet potato, steamed or oven baked broccoli and cauliflower, garlic and onions are all great sources of fiber that also contain many micronutrients needed by the body during this time.

Vegetarian sources of protein like chickpeas, beans and lentils also contain fiber. Animal sources of protein such as beef, turkey and fish will also provide the body with the amino acids and fats it needs.

It can also be helpful to monitor caffeine and alcohol intake, especially the days leading up to menstruation, especially if you tend to suffer from cramping and PMS symptoms.

Cycle Tracking

These are all just ideas to experiment with to see if they work with your lifestyle. The first step is to begin tracking your cycle, which can be done most easily with an app, calendar or journal.

A final takeaway is to understand cycle tracking as a tool that can help improve your relationship with your body. Approach it with curiosity rather than rigidity and begin to notice how the differences in how you feel as your hormones fluctuate throughout the month.

Cycle Support

In my online practice, I work 1:1 with clients to help them improve their nutrition, ability to eat intuitively in a way that supports their hormone health, mental health and menstrual cycle. If you’d like to learn more about what working together could look like, book a free 20 minute intro call with me.