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Understanding the Phases of the Menstrual Cycle: Nutrition, Movement & Self-Care

    Home THE WELLNESS EMPORIUM Understanding the Phases of the Menstrual Cycle: Nutrition, Movement & Self-Care

    Understanding the Phases of the Menstrual Cycle: Nutrition, Movement & Self-Care

    By Naturopath Chae | THE WELLNESS EMPORIUM | 0 comment | 2 April, 2025 | 0

    Note: This guide is based on a 28-day cycle, but every woman is unique. Cycle lengths can vary, and each month may feel different. Use this as a guide to better understand your cycle, and for personalised support, contact our team today.


    Menstrual Phase (Days 1-5) – AKA “The Winter Phase”

    What’s Happening?

    • Hormone levels (oestrogen & progesterone) are at their lowest
    • Day 1 is considered the first day of your bleed
    • Fatigue, cramps, and lower energy levels are common

    Nutrition Tips:

    • Focus on iron-rich foods (red meat, organ meats, lentils) to replenish blood loss
    • Include warming foods like soups, stews, casseroles and herbal teas (especially ginger tea)
    • Hydrate with quality filtered water to reduce bloating and headaches
    • Add omega-3-rich seeds (flaxseeds, chia seeds) to support inflammation reduction

    Movement Tips:

    • Prioritise restorative activities (walking, stretching, yoga)
    • Listen to your body—intense exercise may feel harder

    Nurture Yourself:

    • Allow extra rest and relaxation
    • Use heat therapy and castor oil packs for cramps and inflammation
    • Prioritise sleep and gentle self-care

    Follicular Phase (Days 6-14)

    What’s Happening?

    • Oestrogen rises, bringing more energy and mental clarity
    • Strength and endurance begin to improve

    Nutrition Tips:

    • Increase protein & healthy fats to support muscle repair and hormone production
    • Prioritise complex carbs (quinoa, sweet potatoes, whole grains) for sustained energy. Your cells are more insulin sensitive during the follicular phase meaning better response to carbohydrates.
    • Focus on light, fresh foods (leafy greens, citrus fruits, lean proteins)
    • Add pumpkin seeds to support oestrogen balance

    Movement Tips:

    • Ideal time for strength training, HIIT, and endurance workouts
    • Try new activities—mental clarity and motivation are high

    Nurture Yourself:

    • Set new goals and take action on creative ideas
    • Socialise and connect with others—this phase often brings more confidence

    Ovulation (Around Day 14)

    What’s Happening?

    • Oestrogen peaks, boosting energy, libido, and social confidence
    • Higher risk of injury due to increased ligament laxity

    Nutrition Tips:

    • Support detoxification with cruciferous vegetables (broccoli, kale, cauliflower)
    • Include anti-inflammatory foods (berries, turmeric, salmon) to aid recovery
    • Ensure adequate magnesium and hydration to support muscle function
    • Add sunflower seeds to help balance progesterone levels

    Movement Tips:

    • Great time for power-based workouts and high-intensity training
    • Prioritise warm-ups and cool-downs to reduce injury risk

    Nurture Yourself:

    • Engage in social activities and networking
    • Channel confidence into big decisions or presentations

    Luteal Phase (Days 15-28)

    What’s Happening?

    • Progesterone rises, leading to potential fatigue, mood changes, and cravings
    • Some women experience bloating, irritability, or sleep disturbances

    Nutrition Tips:

    • Prioritise protein & healthy fats to stabilise blood sugar and mood. Your body actually requires 10-15% more protein in the luteal phase than the follicular phase
    • Add magnesium-rich foods (nuts, seeds, dark chocolate) to ease PMS symptoms
    • Include B vitamins (eggs, whole grains, legumes) to support energy and hormone balance
    • Add sesame seeds to further support progesterone levels

    Movement Tips:

    • Shift to moderate-intensity workouts (Pilates, swimming, lower-impact strength training)
    • Listen to your body and modify workouts as needed

    Nurture Yourself:

    • Prioritise stress management (breathing exercises, journaling, self-care routines)
    • Allow for more rest if energy levels drop
    • Recognise emotions as part of the cycle and practice self-compassion

     

    Written by – Chae, Naturopath & Director of The Wellness Emporium.


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    New week, fresh energy 🌞✨ Let these affirmati New week, fresh energy 🌞✨
Let these affirmations ground you as you step into Monday with intention and grace.

🧠 Mindset matters – even a few moments of positive self-talk can shift your whole day.
Repeat after us:
💬 I am strong, resilient, and ready for whatever comes my way.
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☕ Start with a warming drink like herbal tea (think chamomile, peppermint, or rooibos). Skip the caffeine and opt for something gentle on your nervous system.

📵 Put the phone away. Screens mess with your melatonin, making it harder for your brain to recognise it’s time to wind down.

🌿 Essential oils can make a real difference. Try lavender, cedarwood, or Roman chamomile in a diffuser or on your wrists.

🧴 Do your skincare. Taking care of your skin signals to your brain that the day is done, plus it’s just nice to feel fresh before bed.

🛁 Cleanse the day away. Shower or bath—it doesn’t have to be fancy. Just washing off the day helps your body relax physically and mentally.

💊 Magnesium is one of the most underrated supports for sleep, muscle relaxation, and calming the nervous system. Talk to your health practitioner for the right type and dose.

📓 Write down a couple of things you’re grateful for or proud of from the day. It helps clear mental clutter and refocuses your mind.

🧘‍♀️ Breathwork or meditation, even just five minutes, can ease that wired-but-tired feeling and regulate your nervous system.

🎶 Finally, some relaxing music or a calming playlist to shift the vibe. Think lo-fi beats, nature sounds, or ambient tunes.

Sleep issues aren’t just about sleep. They’re connected to how you transition from the chaos of the day into rest. Give your nervous system the signal it’s been waiting for.

Save this routine and try adding 1-2 of these steps into your nights this week. You don’t have to do them all to feel the benefits.

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Hormonal shifts during this phase can bring a mix of symptoms, and fatigue. Both physical and mental.. is one of the most common we see in clinic. It’s important to understand the difference between the two and recognise when they’re happening together.

✨ Here are a few top tips to help minimise perimenopausal fatigue:

1. Fuel your body well – especially with protein. If you're noticing a little weight gain, skip the crash dieting and start by nourishing your body.

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3. Practice self-compassion – you're not the same person you were 5 years ago, and that’s okay. Growth means outgrowing what no longer fits.

You don’t have to push through this phase alone. Support and strategies are available, it starts with understanding what your body’s asking for. 💛

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Yes, alcohol can make your heavy bleeding & hormonal chaos harder to get on top of 💥.

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    Recent Posts

    • 2 April, 2025
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      Understanding the Green & Red Flags of Menstruation

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    • HOME
    • SERVICES
      • CLINICAL NATUROPATHY
      • DIETITIAN & NUTRITION
      • PSYCHOLOGY & COUNSELLING
        • ANXIETY
        • DEPRESSION
        • OBSESSIVE-COMPULSIVE DISORDER (OCD)
        • PTSD
        • STRESS
        • INTENSIVE SHORT TERM DYNAMIC PSYCHOTHERAPY
        • DIALECTICAL BEHAVIOURAL THERAPY (DBT)
        • EYE MOVEMENT DESENSITISATION AND REPROCESSING (EMDR)
        • WORKCOVER
      • PERIMENOPAUSE WELLNESS PACKAGE
      • EXECUTIVE WELLNESS PROGRAM
      • METABOLIC BALANCE
      • FUNCTIONAL TESTING
        • TESTING PACKAGES
        • GUT HEALTH TESTING
        • ALLERGIES, INTOLERANCES & SENSITIVITIES
        • HORMONE TESTING
        • VAGINAL MICROBIOME TESTING
      • MEAL PLANS (EBOOKS)
      • WORKPLACE WELLNESS & EVENT SPEAKING
      • HEALTHCARE NETWORKING EVENTS
      • GIFT VOUCHERS
    • FEES & APPOINTMENTS
    • CONDITIONS WE TREAT
    • ABOUT
      • MEET NATUROPATH CHAE
      • MEET NATUROPATH ELISHA
      • MEET NATUROPATH ERIKA
      • MEET PSYCHOLOGIST TAYLOR
      • MEET PSYCHOLOGIST VIOLETA
      • MEET PSYCHOLOGIST ELEANOR
      • MEET MENTAL HEALTH THERAPIST IAN
      • MEET DIETITIAN MICHAELA
      • MEET OUR ADMIN
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