Every woman’s cycle is a rhythm of shifting hormones. By eating the right foods, moving in tune with your body, and supporting your hormones naturally, you can reduce PMS, cramps, nausea, and irregular cycles.
Here’s your cycle-friendly lifestyle guide 🌿
❄️ Menstrual Phase (Day 1–5)
Your inner winter → Rest + replenish
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Eat: Iron-rich foods (spinach, lentils, red meat, pumpkin seeds). Warm soups & stews.
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Drink: Ginger, chamomile, or peppermint tea.
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Move: Gentle stretching, walking, yoga nidra, breathwork.
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Extra: Hot water bottle, warmth + rest.
Castor oil pack helps with inflammation
🌱 Follicular Phase (Day 6–13)
Your inner spring → Energy rising
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Eat: Fresh veggies, broccoli, sprouts, citrus, quinoa, eggs. If you have sensitive digestion then cook raw veggies
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Seeds: 1 Tbsp flax + 1 Tbsp pumpkin daily. Seed cycling helps with supporting oestrogen and progesterone in certain times of your cycle
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Move: Strength training, Pilates, hiking, dancing.
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Extra: Best time to start new projects.
☀️ Ovulation Phase (Day 14–17)
Your inner summer → Peak energy & vitality
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Eat: Berries, leafy greens, pomegranate, pumpkin seeds, Brazil nuts.
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Hydrate: Water + herbal teas.
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Move: HIIT, running, weight training, energetic dance.
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Extra: Best time for socialising, connection + communication.
🍂 Luteal Phase (Day 18–28)
Your inner autumn → Slow down, ground yourself
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Eat: Root veggies (pumpkin, sweet potato, carrots), dark chocolate, nuts, seeds.
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Seeds: 1 Tbsp sesame + 1 Tbsp sunflower daily.
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Move: Walking, yoga, barre, gentle weights.
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Extra: Journal, early nights, nourish yourself.
🌿 Daily Hormone Helpers (all phases)
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Magnesium → reduces cramps + improves sleep
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Omega-3s (chia, flax, salmon) → balance prostaglandins (less pain, less nausea)
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B vitamins → support energy & mood
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Liver support foods (broccoli, beetroot, dandelion tea) → help clear excess oestrogen, cooking veggies if needed
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Self-care → hydration, sleep, stress management
