Optimal Hormone Health
The hormone cycle affects women in all aspects of life. So, it makes sense that the choices we make in different areas of our life will also have an effect on our hormone health. Adjusting our lifestyle, movement, and nutrition choices to the phases of our menstrual cycle can help improve how we experience it and our disposition towards it. Diet changes, natural supplements, and exercise can help to regulate and support a healthy cycle.
If you struggle with some part of your cycle in particular, try using these suggestions to see if they can help with your problem areas.
Menstrual
Lifestyle Suggestions
Estrogen and progesterone are at their lowest, and so is your energy. You may experience low spirits, mood swings, or maybe your emotions have leveled out to a stable calm. Take time to get some extra sleep, journal, read, and have some reflection and introspection.
Movement Suggestions
Rest
Stretching
Walking
Pilates
Low intensity movements.
Nutrition Suggestions
Your body is losing iron because of bleeding, so try to eat foods with iron and vitamin C to help with iron absorption.
Iron: red meat, poultry, fish, leafy greens, lentils, and beans.
Vitamin C: citrus fruits, berries, broccoli, and red peppers.
Magnesium, vitamin K, and omega-3 fatty acids can help with cramping. Try incorporating these foods:
Dark chocolate, leafy greens, nuts, seeds, blueberries, cheese, and eggs.
Follicular
Lifestyle Suggestions
High estrogen means rising energy, motivation, and strength. This is an ideal time to start new projects, brainstorm, problem solve, run errands, and attend social events.
Movement Suggestions
Higher intensity workouts
Strength training
Barre
Running
Swimming
Group fitness classes.
Nutrition Suggestions
Your body needs nutrient-rich foods to help with hormone production and sustaining higher energy levels. Focus on vegetables and foods with magnesium, healthy fats, and complex carbohydrates.
Magnesium: dark chocolate, leafy greens, nuts, and seeds.
Healthy fats: avocado, seeds, nuts, and olive oil.
Complex carbs: grains such as rice and quinoa, potatoes, sweet potatoes, corn, and squash.
Lifestyle Suggestions
Energy and motivation are at their highest. Tackle the hardest, most complex parts of a project. Plan something fun and social with your friends or family.
Ovulatory
Lifestyle Suggestions
Energy and motivation are at their highest. Tackle the hardest, most complex parts of a project. Plan something fun and social with your friends or family.
Movement Suggestions
Challenge yourself! Continue high intensity workouts and maybe push yourself a little bit more.
Nutrition Suggestions
Keep it up with the nutrient-rich foods from follicular, and consider adding:
Anti-inflammatories and Antioxidants: berries, cruciferous vegetables, and nuts.
B vitamins, for energy production and healthy ovulation: meat, poultry, fish, eggs, dairy, fruits, and whole grains.
Magnesium: dark chocolate, leafy greens, nuts, and seeds.
Healthy fats: avocado, seeds, nuts, and olive oil.
Complex carbs: grains such as rice and quinoa, potatoes, sweet potatoes, corn, and squash.
Luteal
Lifestyle Suggestions
Falling estrogen and rising progesterone can cause mood swings and lower energy levels. Focus on finishing up projects, organizing, and self-care. Plan smaller social gatherings like coffee with one or two people or a relaxed evening in. Allow yourself to start slowing down: don’t power through.
Movement Suggestions
Wind down time.
1st half: medium intensity cardio and strength training, like barre.
2nd half: pilates, relaxed cycling, stretching, and walking.
Nutrition Suggestions
You’ll likley be experiencing mood swings and cravings during this phase, so focus on foods that stabilize blood sugar and contain magnesium.
Blood sugar stabilizers: fish, avocados, nuts, and seeds.
Magnesium: dark chocolate, leafy greens, nuts, and seeds.
Focus on foods that keep you satisfied for longer, and try subbing out junk food with sweet fruit, salty nuts, and dark chocolate.
During PMS, you may crave red meat. The iron content is good for your body as it’s approaching menstruation.
In general, eat a healthy diet with lots of leaves, nuts, seeds, and dark chocolate. Also, be sure you’re getting enough water every day. A good rule of thumb is to aim for eight 8oz glasses of water per day; the rest of your hydration is taken care of by the food you eat.
If you think you have a cycle disorder, such as PCOS or endometriosis, or if something seems seriously wrong, talk to a trusted women’s health physician or specialist. Debilitating pain and nausea during menstruation are not normal or healthy.
Check out the Sources:
Dr. Cole, Will, DNM, IFMCP, DC. “Cycle Syncing 101: A Beginner’s Guide to Holistically Rebalancing Your Hormones.” Dr. Will Cole, https://drwillcole.com/hormone-health/cycle-syncing-101-a-beginners-guide-to-holistically-rebalancing-your-hormones. Accessed 3 April 2025.
“Nutrition and Exercise Throughout Your Menstrual Cycle.” Cleveland Clinic, 4 April 2023, https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle. Accessed 3 April 2025.
Curtis, Lindsay. “Cycle Syncing: How to Attune to Each Menstrual Phase.” Verywell Health, updated 10 October 2024, https://www.verywellhealth.com/cycle-syncing-8719265. Accessed 3 April 2025.