Living In Alignment With Your Cycle: How To Care For Your Body During Each Phase

Did you know that men’s hormones reset every 24 hours? This means most men wake up feeling physically about the same each day—unless they're sick, injured, or navigating other physical or mental health challenges.

Women, on the other hand, experience a completely different hormonal rhythm. Our hormones reset over a 21-35 day cycle—if we have a natural menstrual cycle, that is. For women on hormonal birth control or other hormone therapies, this natural rhythm can be disrupted or even suppressed entirely, a side effect that often goes unexplained by doctors.

Additionally, many women experience a condition called amenorrhea, where their cycle disappears altogether. This can result from factors like underfueling, stress, illness, or other underlying issues. I experienced this firsthand, losing my period for over seven years due to a combination of undereating and hormonal birth control. Unfortunately, amenorrhea is often overlooked, especially when other aspects of health seem “normal” on the surface. Hormonal health is intricate and vital, much like gut health, as our hormones play a pivotal role in maintaining balance and supporting whole-body functioning.

Women’s health expert and naturopathic doctor Lara Briden, in her groundbreaking book The Period Repair Manual, describes a woman’s period as a monthly health report card. Missing a period is a clear signal that your body is asking for help. Likewise, severe PMS symptoms—such as bloating, pain, brain fog, and fatigue—are not just inconvenient; they’re your body’s way of telling you it needs more support. While these symptoms are often dismissed as “normal,” they actually indicate that your body is struggling. When hormones are balanced and thriving, periods should be relatively symptom-free.

Did you know a woman’s cycle has four distinct phases? By aligning your lifestyle with each phase and making thoughtful adjustments, you can significantly improve hormonal balance, reduce discomfort, and even eliminate symptoms altogether. So let’s break down each phase.

1. Menstrual Phase (Days ~1–5)

What’s Happening: The uterine lining sheds, resulting in your period (aka when you bleed). Hormone levels (estrogen and progesterone) are at their lowest, often leading to low energy and fatigue.

Movement: This is a great time to slow down and prioritize gentle, restorative activities like yoga, stretching, or walking. If you're feeling particularly tired, allow yourself to rest and skip workouts entirely if needed – something I’m working on myself!

Nutrition: Prioritize warm, grounding, and nutrient-dense foods to support iron replenishment, such as leafy greens, lentils, red meat, and beets. Anti-inflammatory options like turmeric, ginger, and bone broth can help soothe cramps and discomfort. Boost detoxification with liver-supporting foods like cruciferous vegetables (broccoli, brussels sprouts, cauliflower) and dandelion tea. Include magnesium-rich foods like pumpkin seeds and dark chocolate to ease cramping.

2. Follicular Phase (Days ~1–14 - 1st half of cycle)

What’s Happening: Estrogen begins to rise, stimulating the growth of follicles in the ovaries. Energy, mood, and mental clarity improve. This is a time of renewal and creativity, great for tackling busier days and new, exciting projects.

Movement: Take advantage of increasing energy levels with moderate to high-intensity activities like strength training, cycling, and dance classes. This is also a great time to try something new!

Nutrition: Support estrogen production with fresh, vibrant foods like berries, cruciferous vegetables (broccoli, kale, cauli, etc.), raw carrots, nuts, and seeds (particularly pumpkin and flax seeds). Include complex carbohydrates, like quinoa, brown rice, and sweet potatoes, to maintain stable energy levels.

3. Ovulation Phase (Days ~14–17)

What’s Happening: A surge in luteinizing hormone (LH) triggers the release of an egg, and estrogen is at its peak. Testosterone also rises, boosting energy, confidence, and libido.

Movement: This is when you’re likely to feel your strongest! Engage in high-energy workouts such as HIIT, running, or heavy weightlifting. Group classes or team sports can feel especially rewarding thanks to heightened social energy.

Nutrition: Focus on light, nutrient-dense meals to support liver detoxification of excess estrogen. Incorporate plenty of fiber (e.g., flaxseeds, chia seeds, and whole grains), lean proteins, and colorful fruits and veggies. Hydrate well to support your body’s natural processes. This is a time when more raw foods - salads, smoothies, etc. - digest better.

4. Luteal Phase (Days ~17–28)

What’s Happening: After ovulation, progesterone levels rise, preparing the body for pregnancy. If conception doesn’t occur, hormone levels decline, often leading to PMS symptoms like bloating, cravings, and mood changes.

Movement: Opt for more moderate, low-impact activities like Pilates, strength training, or lower-intensity cardio. In the later days, transition to gentler forms like yoga or walking as energy levels decrease.

Nutrition: Focus on magnesium-rich foods (e.g., dark chocolate, nuts, and spinach) to reduce cramps and mood swings. Balance blood sugar by eating balanced, satiating meals with healthy fats, protein, and fiber. Fuel every ~4 hours for stable blood sugar. Combat bloating with hydrating foods like cucumber, watermelon, and herbal teas like peppermint, spearmint, and ginger. There’s a tea called “Healthy Cycle Tea” by Traditional Medicinals that I like to drink every day in the luteal phase to prepare my body to menstruate.

Caring for your body in alignment with your cycle isn’t just about reducing discomfort—it’s about honoring your natural rhythm and tuning into the messages your body sends. Each phase presents unique opportunities to support your hormonal health, boost your energy, and feel your best. By making small but intentional changes to your movement, nutrition, and self-care routines, you can transform how you experience your cycle and your overall well-being. Remember, as a woman, your body’s needs are particularly dynamic and ever-changing, so listen closely, be patient, and give yourself grace as you learn to live in harmony with your natural rhythm. It’s a beautiful thing!

Lots of love,

Rach