Cycle Syncing With Food
Our hormones get blamed for a lot. But the truth is, your cycle can be your superpower – when you learn how to work with it.
Many women come to me having spent years – sometimes decades – feeling miserable in their body and living on an emotional rollercoaster each month.
There’s no denying it, hormones deeply affect the way we feel every day – for better or worse.
If you struggle with PMS, painful, heavy and irregular periods, or you’ve been given a diagnosis like PCOS, fibroids, endometriosis or adenomyosis, you know first-hand that hormonal issues are no joke.
Yet beyond the “typical” hormonal symptoms, there are other ways hormone imbalance can show up in your life. Depending on your unique biochemistry, environment and life experiences, these can include:
Anxiety
Low energy
Low mood
Feeling emotionally “unbalanced”
Disrupted sleep
Cravings
Difficulty losing weight
Acne or skin breakouts
Poor circulation
Sluggish digestion or IBS
Poor circulation
Thyroid issues
Low immunity
Whatever you’re dealing with right now, it’s important to know this:
Hormone imbalance is not your fate, just because you’re a woman.
While symptoms like these have become normalised, it doesn’t mean they are normal. Every woman deserves to feel comfortable and at home in her body.
The good news is there is so much you can do to support this with food.
The first step is awareness, so getting familiar with your body’s natural cycle is key.
The Four Phases of Your Cycle
Just like nature’s seasons, there are four phases in your monthly cycle – also known as your infradian rhythm. Varying what – and how – you eat within each phase can establish greater hormonal balance by honouring your body’s shifting needs.
This in turn can positively impact how you feel throughout the month, as well as building greater trust and awareness of your body.
The more you start to tune into your own monthly cycle, the more you will begin to recognise and understand the messages your body is sending you, so you can begin to support your own needs.
Note that the days below are based on a 28-day cycle, although a healthy cycle can range from 26-32 days. If your cycle is longer or shorter, just adjust the days accordingly.
“Spring”: follicular phase
Days 7-13
As hormone levels start to rise after your period ends, energy levels naturally increase and your body starts to “wake up”. Fresh, vibrant foods help you feel energized during this time while phytoestrogens support healthy oestrogen balance.
Foods to focus on: salads, sprouted seeds, probiotic foods (sauerkraut, kimchi), green veggies (broccoli, courgette, beans, avocado), lean proteins (fish, chicken, eggs) and energy-sustaining grains like oats. Opt for lighter cooking methods like steaming and sautéing.
“Summer”: ovulation
Days 14-20
As oestrogen surges, energy levels are at their peak and you’ll likely feel more sociable and open. Combat the unwanted symptoms of oestrogen excess (like acne and bloating) with antioxidant-rich foods to support your liver and gut microbiome.
Foods to focus on: colourful, raw vegetables, fresh fruits (particularly berries), flaxseeds, pumpkin seeds, green salad leaves (rocket, endive, spinach, chard, chicory), lighter grains such as quinoa, wild fish, juices, smoothies.
“Autumn”: luteal phase
Days 21 – 28
Your metabolism naturally speeds up during the second half of your cycle, so you need more calories. Nourishing foods rich in B vitamins support progesterone production and stabilise blood sugar. This helps ward off PMS symptoms and reduce cravings.
Foods to focus on: nutrient-rich, slow-burning carbs (sweet potato, pumpkin, squash, brown rice, millet), high fibre foods (chickpeas, beans, apples, pears, walnuts), sunflower seeds, sesame seeds, cod, halibut, organic poultry. Choose slower cooking methods like roasting and baking.
“Winter”: menstruation
Days 1-6
Hormone and energy levels are at their lowest. It’s completely natural to feel a desire to slow down and turn inward. It’s vital you give yourself permission to rest when you need so your body can replenish. Healthy protein and fats support your body and brain to adjust to lower hormone levels and keep your mood and energy balanced.
Foods to focus on: organic red meat, beans, buckwheat, wild rice, beetroot, seafood, sea vegetables (eg kelp, nori), low-glycaemic fruits (blueberries, blackberries). Opt for warm, hearty foods such as soups and stews.
There is no need to follow these recommendations slavishly. Your body does not work in absolutes.
Rather, I encourage you to get playful and experiment.
How does your body feel when you eat more of these foods at certain points in the month?
Developing curiosity around your body and what it feels like to nourish her with different foods can build self-trust, bring more variety into your diet and loosen the grip of “dietary dogma” as you begin to tune into what it is you need to feel good.