A Guide to Your Menstrual Cycle: Understanding Phases, Symptoms & Support… The ‘Crunchy Way’
Many of us simply were never taught how to work with our menstrual cycle.
Instead, we were expected to push through cramps, mood swings, and fatigue as if nothing changed. But the truth is, our hormones shift weekly, affecting how we feel, what we crave, and even how we should exercise and eat.
Understanding these changes can help balance hormones naturally, reduce PMS, and improve overall well-being. Here’s a breakdown of each phase, what’s happening in your body, common symptoms, and how to support yourself through food and movement.
Menstrual Phase (Days 1-5) – The Reset Phase
What’s Happening?
Estrogen and progesterone levels drop, triggering menstruation.
The uterine lining sheds, which can cause cramps, fatigue, and low energy.
How You Might Feel
Low energy, introspective, and needing rest
More sensitive or emotional
Cramps, bloating, and mild discomfort
Supportive Foods
Iron-rich foods like grass-fed beef, lentils, spinach, and beets to replenish lost iron
Healthy fats from avocado, olive oil, and salmon to reduce inflammation
Herbal teas like ginger or chamomile and bone broth for mineral replenishment
Best Movement
Gentle, restorative activities such as yoga, stretching, and light walks
Avoid high-intensity workouts as your body benefits from rest
Follicular Phase (Days 6-14) – The Energy Boost
What’s Happening?
Estrogen begins rising, stimulating follicle growth and increasing energy.
Mood, focus, and motivation improve.
How You Might Feel
More energized and motivated
Increased creativity and mental clarity
Stronger and more confident
Supportive Foods
Protein and fiber from eggs, chicken, lentils, and leafy greens to stabilize blood sugar
Antioxidant-rich foods such as berries, citrus, and fermented foods to support gut health
Omega-3s from nuts, seeds, and wild-caught fish for hormone regulation
Best Movement
Strength training and HIIT.
Longer runs, cycling, or group workouts
Ovulatory Phase (Days 15-17) – The Peak Phase
What’s Happening?
Estrogen and testosterone peak, increasing confidence and energy.
Ovulation occurs, making this the most fertile phase.
How You Might Feel
Most confident, outgoing, and social
Higher libido and energy levels
Peak physical strength and endurance
Supportive Foods
Hydrating foods such as cucumber, watermelon, and celery
Zinc-rich foods including red meat, shellfish, and pumpkin seeds to support fertility and hormone balance
Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts to help detox excess estrogen
Best Movement
High-intensity workouts such as strength training, cardio, and interval running
Social or engaging activities like dance classes and group fitness
Luteal Phase (Days 18-28) – The Wind-Down
What’s Happening?
Progesterone rises to prepare for pregnancy. If no pregnancy occurs, progesterone drops, leading to PMS symptoms.
Metabolism increases, which can lead to increased appetite and cravings.
How You Might Feel
Slower, more inward-focused, with a need for rest
Increased cravings for comfort foods
More irritable or emotional due to progesterone fluctuations
Supportive Foods
Complex carbohydrates such as sweet potatoes, quinoa, and squash to maintain stable energy levels
Magnesium-rich foods like dark chocolate, almonds, and spinach to ease PMS symptoms
Herbal teas like raspberry leaf and chamomile to support hormone balance
Best Movement
Moderate exercise like strength training, pilates, or walks
Lower-intensity workouts such as stretching, yoga, and mobility exercises
Your menstrual cycle is a key indicator of overall health. By understanding and supporting each phase, you can work with your hormones rather than against them. Adjusting your diet, movement, and lifestyle to align with these natural changes can lead to more energy, fewer PMS symptoms, and better hormonal balance.
