Supporting Your Mind and Body Through the Menstrual Cycle

Much like everything in nature, your body and hormones follow cyclical patterns. These fluctuations in hormone levels throughout your menstrual cycle can have significant impact on your energy, mood, and overall wellbeing. While this is not medical advice, think of this as a place to get you started down the rabbit hole to better understand how to support your mind and body through each phase of your cycle!

And of course, a reminder to give yourself grace during this journey— listen to your body and honor what it needs!!

(I’ve included links to two great resources for further reading below.)

The Four Phases of Your Menstrual Cycle

Your menstrual cycle is made up of four key phases, each with unique hormonal shifts that influence your energy, mood, and physical state. While hormonal birth control can impact these phases, the general principles still apply in helping you tune in to your body’s needs.

1. Menstrual Phase (Your Period)
   The first phase is when you’re on your period. During this time, estrogen levels drop, and you may feel more tired than usual. To support your body, Cleveland Clinic recommends eating iron-rich foods, along with Vitamin K, Vitamin C, and Omega-3 fatty acids to help boost your energy and replenish what your body is losing. Both Cleveland Clinic and Verywellmind suggest that this is the time to focus on low-impact activities and prioritize rest. 

2. Follicular Phase
   In this phase, estrogen and progesterone begin to rise, which can lead to a boost in your energy levels. This is a good week to knock some things off of your to-do list and maybe engage in more intensive activities or movement! To support your body’s increasing estrogen levels, try eating healthy fats, leafy greens, and fermented foods to maintain balance.

3. Ovulation Phase
   Ovulation is when estrogen and testosterone peak, which can make you feel more outgoing and energetic. Cleveland Clinic recommends continuing to focus on the same nutrient-dense foods you ate in the follicular phase. As noted by VeryWellMind, the increase in testosterone during ovulation may give you a burst of confidence—so, if you’re feeling social, it’s the perfect time to take advantage of that energy!

4. Luteal Phase
   In the luteal phase, progesterone levels begin to drop, which can lead to feelings of fatigue, brain fog, and the onset of PMS symptoms. It’s so important to listen to your body during this phase—maybe it's asking for a quiet night with a book, or perhaps it’s craving comfort foods like chocolate or salty foods. Cleveland Clinic suggests prioritizing high-fiber and complex carbs to help stabilize energy levels, but don’t deprive yourself of the occasional craving. Moderation is key!

Honoring Your Body’s Needs Through the Cycle

Of course, during our cycles there will be things that we “have” to do, learning to tune in and listen to what our body is asking for throughout each phase of your cycle can have so many impacts on your mental and physical well-being. Just like the phases of a flower where it sprouts from a seed (follicular), begins to bloom (ovulation), starts to go to seed (luteal), and drops its seeds (menstrual), you’ll experience times when you feel energized and ready to bloom, and times when rest and reflection are needed. Give yourself grace and honor your needs!

Sources:

Cycle Syncing Nutrition and Exercise  (Cleveland Clinic)

How Your Energy Levels Change on Your Menstrual Cycle (Verywellmind)