Embracing Your Cycle: A Guide to Eating for Your Hormones

Days 1-12: The Menstrual and Follicular Phase

During this phase, your hormone levels are at their lowest, which can lead to feelings of fatigue and crampiness. While some women may experience cravings for sweet treats, research suggests that this is more of a cultural phenomenon than a physiological need. Instead, focus on replenishing your iron stores with:

• Iron-rich foods like red meat, poultry, fish, and dark leafy greens
• Vitamin C to help increase iron absorption
• Vitamin B12-rich foods like eggs, milk, and fortified nondairy milks to support energy metabolism and red blood cell development

Get Moving

Exercise may be the last thing on your mind during this phase, but research suggests that it can help alleviate symptoms like cramps and fatigue. Even a gentle:

• Walk
• Light stretching

can make a big difference.

Days 12-16: Ovulation Phase

As estrogen levels surge and testosterone rises, you may feel a boost in energy and mood. Take advantage of this phase by fueling your body with:

• Protein-rich foods like eggs, fish, and legumes
• Complex carbohydrates and healthy fats

This is also a great time to get moving, whether it’s a:

• Intense workout
• Fun outdoor activity

Days 17-28: Luteal Phase

As progesterone levels rise, you may experience symptoms like cramps, headaches, and mood swings. While it’s tempting to reach for comfort foods, try to resist the urge and focus on nourishing your body instead.:

• Keep a craving diary to track your patterns and plan ahead with healthy snacks and portion control
• Choose complex carbohydrates like whole grains, fruits, and veggies
• Limit your intake of salt and processed foods

Stay Active

Research shows that energy expenditure increases during this phase, so try to balance out any extra indulgences with some physical activity. Whether it’s a:

• Brisk walk
• Sweaty workout

exercise can help alleviate symptoms and boost your mood.