Nourishing Your Cycle & Balancing Hormones

Hey Ladies, let’s talk hormones! What if I told you you don’t have to dread your hormones every month? Has it ever crossed your mind that the normalization of dreading our periods and being told our hormones are a bad thing isn’t actually normal at all?

If you’ve ever felt this way or you’re curious about how to nourish your cycle to feel your best, then you’ve come to the right place! Your hormones aren’t something to dread, they’re actually a powerful guide to understanding your body and optimizing your health. By syncing your nutrition, movement, and self-care with the four phases of your cycle, you can balance hormones, reduce PMS, and feel amazing all month long. As women, our bodies are intricately designed with a monthly cycle that is as rhythmic as the phases of the moon. Yet, this cycle often goes misunderstood or ignored in today’s fast-paced world. As an integrative health coach, I want to shine a light on the incredible power of your menstrual cycle and how you can honor each phase with the right nourishment, movement, and natural remedies. Understanding your cycle means more than just tracking your period. It’s about aligning with the four distinct phases: menstrual, follicular, ovulatory, and luteal to support hormonal harmony and overall well-being. Irregular, painful periods and many other menstrual problems can all be caused by hormonal imbalances. Here are a few tips to tune into your body.

1. Menstrual Phase (Days 1-5): Rest & Renewal

What happens during this phase? The first day of your period marks the beginning of your cycle. Estrogen and progesterone levels drop, prompting the shedding of the lining of your uterus. This phase signals the need for rest and thoughtfulness.

1. Nourish: Focus on warm, iron-rich foods like soups, leafy greens, lentils, and fatty fish. Add anti-inflammatory ingredients like ginger, turmeric, and bone broth to reduce cramps.

2. Move: Gentle yoga, stretching, or simply walking can ease tension. Prioritize rest when your body asks for it.

3. Support: Herbal teas like raspberry leaf or ginger and supplements like magnesium or omega-3s can soothe cramps and reduce inflammation.

2. Follicular Phase (Days 6-13): Rise & Shine

What happens during this phase? After your period, estrogen levels rise as your body prepares to release an egg, often leading to heightened energy, creativity, and focus. Your body is preparing for ovulation, and you’re likely feeling vibrant and ready to take on more tasks.

1. Nourish: Energize with complex carbs and fresh, colorful meals like quinoa, sweet potatoes, lean proteins, and antioxidant-rich fruits. Add probiotics such as kefir or greek yogurt to boost gut health.

2. Move: Experiment with dynamic workouts like strength training, dancing, or trying a new fitness class like pilates.

3. Support: Incorporate adaptogens like ashwagandha for stress and energy or maca root for focus and hormonal balance.

3.Ovulatory Phase (Days 15-17): The Peak

What happens during this phase? Estrogen and testosterone are at their peak, boosting your mood, libido, and energy. This is the optimal time for fertility and physical performance.

1. Nourish: Support hormone health with cruciferous veggies, healthy fats like avocado and chia seeds, and zinc-rich foods like pumpkin seeds.

2. Move: Use this energy surge for intense workouts like reformer pilates, boxing, cycling, or compound strength training.

3. Support: Herbal allies like dong quai and chaste tree berry can support ovulation and balance hormones.

4. Luteal Phase (Days 18-28): Winding Down

What happens during this phase? Progesterone rises, while estrogen drops, leading to possible fatigue, mood swings, and cravings. Your body may need more relaxation and self-care while preparing for menstruation . If you feel stressed, take some time to breath and let your body restore itself.

1. Nourish: Incorporate complex carbs to help regulate blood sugar and curb cravings with magnesium-rich snacks like dark chocolate and nuts. Focus on fiber and healthy fats to reduce bloating and support hormone balance.

2. Move: Switch to restorative exercises like yoga, walking, resistance band exercises, or moderate cardio to soothe your body and mind.

3. Support: St. John’s Wort will aid in managing mood swings, irritability, and mild depression. Evening primrose oil and lemon balm can ease PMS symptoms like irritability and bloating.

Start Small, Tune In:

Syncing your life to your cycle doesn’t have to be overwhelming. Begin with one phase and a few changes that resonate with you. Track your symptoms and emotions to better understand your body’s unique rhythm.

Want to learn more about how to nourish your hormones naturally? Let’s connect! Together, we can create a plan with new habits to better support your cycle!

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