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

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.