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Menstrual Cycle & Phases: Thriving through each stage of your cycle

The menstrual cycle is a natural and incredible process that women experience on a monthly basis. Throughout this cycle, the body goes through various hormonal changes, leading to different physical and emotional states. Understanding and embracing these phases can help women feel more connected to their bodies and optimize their well-being. In this blog post, we will explore the different phases of the menstrual cycle and suggest nourishing foods and simple exercises to support each phase. Let's dive in!

Phase 1: Menstruation (Day 1-7):

During menstruation, the body sheds the uterine lining, which can sometimes be accompanied by discomfort and fatigue. It's important to listen to your body during this phase and focus on gentle self-care. Here are some nourishing foods and exercises to consider:

Nourishing Foods:

1. Iron-rich foods like leafy greens, legumes, and lean meats to replenish iron lost during menstruation.

2. Foods rich in vitamin C such as citrus fruits and bell peppers to aid iron absorption.

3. Omega-3 fatty acids found in salmon, chia seeds, and walnuts can help reduce inflammation and ease menstrual cramps.

Simple Exercises:

1. Gentle yoga or stretching to promote relaxation and relieve muscle tension.

2. Low-impact exercises like walking or swimming to boost circulation and uplift your mood.

3. Deep breathing exercises or meditation to reduce stress and promote a sense of calm.

Phase 2: Follicular Phase (Day 7-14):

During the follicular phase, the body prepares for ovulation by producing follicles in the ovaries. Energy levels tend to rise, and you may feel more active and motivated. Here are some suggestions to support this phase:

Nourishing Foods:

1. Fresh fruits and vegetables packed with antioxidants and fibre to support overall health.

2. Whole grains like quinoa, brown rice, and oats to provide sustained energy.

3. Healthy fats from sources like avocados, nuts, and seeds to support hormone production.

Simple Exercises:

1. Cardiovascular activities like jogging, cycling, or dancing to take advantage of increased energy levels.

2. Strength training exercises to build muscle and improve bone density.

3. High-intensity interval training (HIIT) to boost metabolism and enhance overall fitness.

Phase 3: Ovulation (Day 14):

Ovulation is a key phase when an egg is released from the ovary and can potentially be fertilized. During this time, you might experience increased libido and heightened energy. Here's how to nourish and support your body:

Nourishing Foods:

1. Foods rich in B vitamins, such as eggs, leafy greens, and lentils, to support hormone regulation.

2. Anti-inflammatory foods like turmeric, ginger, and green tea to ease any discomfort.

3. High-quality proteins like lean meats, fish, and tofu to support egg production.

Simple Exercises:

1. Engage in activities you enjoy, such as dancing, hiking, or playing a sport.

2. Pilates or barre exercises to strengthen your core and improve stability.

3. Yoga poses that focus on opening the hips, such as pigeon pose or goddess pose.

Phase 4: Luteal Phase (Day 15-28):

The luteal phase is characterized by hormonal changes and preparing the body for a possible pregnancy. Some women may experience premenstrual syndrome (PMS) symptoms during this time. Focus on self-care and these nourishing foods and exercises:

Nourishing Foods:

1. Complex carbohydrates like sweet potatoes, whole grain bread, and quinoa to stabilize mood and energy levels.

2. Foods high in magnesium such as dark chocolate, spinach, and almonds to alleviate PMS symptoms.

3. Herbal teas like chamomile or peppermint to promote relaxation and reduce bloating.

Simple Exercises:

1. Low-impact exercises like gentle yoga or swimming to ease discomfort and promote relaxation.

2. Light aerobic exercises like brisk walking or cycling to boost endorphin levels.

3. Mind-body practices like tai chi or meditation to reduce stress and enhance emotional well-being.


By understanding and respecting the different phases of the menstrual cycle, women can support their bodies through proper nutrition and exercise. Remember, these suggestions are meant to serve as general guidance, and it's important to listen to your body's unique needs. Embrace your menstrual cycle as a natural part of your life, and empower yourself to thrive in each phase!

Disclaimer: The information provided in this blog post is not intended to replace professional medical advice. If you have any concerns or specific health conditions, please consult with a healthcare professional.


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