Cycle Syncing: A Guide for Hormonal Balance
As a woman's body transitions through its cyclical phases, it experiences seasons of change. Nourishing foods, suitable activities, and tailored lifestyle strategies can support hormonal fluctuations, replenish essential nutrients during menstrual phases, and aid in detoxification. This article offers a brief overview, but if you seek more detailed information, scroll to the bottom and download the Cycle Syncing Guide.
Menstrual phase (Typically 3-7 days)
During this phase, women shed the extra lining of the uterus that has built up in preparation for pregnancy. Blood and fluid are lost and nutrients need to be replenished.
Key nutrients needed:
Iron (eaten with vitamin C-rich foods): Spinach, lentils, beans, pumpkin seeds, red meat, shellfish, organ meat, quinoa, turkey, broccoli, and fish.
Vitamin C: Rose hips, guavas, bell peppers, thyme, parsley, spinach, kale, kiwi, broccoli, brussels sprouts, citrus fruit, persimmons, papaya, berries.
Oestrogen-balancing foods: Flaxseed, coniferous vegetables (broccoli, arugula, brussels sprouts, cabbage, cauliflower, bok choy, collard greens, kale, turnips, watercress).
Anti-oxidant and anti-inflammatory foods: Berries, dark leafy greens, ginger, turmeric, flaxseed, peppermint tea, green tea.
Other: Fermented foods improve the microbiome and reduce the risk of yeast infections. Examples are kefir, sauerkraut, kimchi, tempeh, miso.
Follicular phase (typically 7-10 days)
After your period ends but before ovulation occurs, your body begins to rebuild the lining of the uterus in preparation for egg implantation. In addition, your body is working to create a mature follicle for a healthy egg to be released.
Key nutrients needed:
High-Quality Protein: 100% grass-fed beef, wild-caught low mercury fish, pasture-raised poultry, pasture-raised eggs, nuts (avoid roasted in oil), seeds, lentils, beans, quinoa, spouted grains, Greek yogurt, tempeh.
Vitamin B12: 100% grass-fed beef, pasture-raised poultry, pasture-raised eggs, yogurt, organ meat, clams, sardines, fortified nutritional yeast, trout, and salmon.
Oestrogen-stabilising foods: Flaxseed, cruciferous vegetables (broccoli, arugula, brussels sprouts, cabbage, cauliflower, bok choy, collard greens, kale, turnips, watercress).
Zinc: Red meat, shellfish, legumes, hemp seeds, flax seeds, pumpkin seeds, pine nuts, peanuts, cashews, almonds, full-fat dairy, and pasture-raised eggs.
Ovulatory Phase (1-2 days)
During this short phase of approximately 24 - 48 hours, your body releases an egg from the matured follicle. You produce peak cervical mucus to help guide the sperm towards the egg. To stimulate ovulation, oestrogen drops while luteinizing hormone and follicular stimulating hormones peak.
Key nutrients needed:
Omega 3: Mackerel, wild-caught salmon, sardines, anchovies, herring, chia seeds, flax seeds, walnuts, caviar, omega 3 cod liver supplements.
Selenium: Brazil nuts, oysters, clams, halibut, sardines, shrimp, salmon, crab, pork, grass-fed beef liver, turkey, pasture-raised chicken, pasture-raised eggs, full-fat cottage cheese, sunflower seeds, mushrooms, baked beans, spinach, oatmeal, yogurt.
Folate: Dark green leafy vegetables, beans, sunflower seeds, peanuts, liver, seafood, pasture-raised eggs.
Beta-carotene: Sweet potatoes, carrots, dark leafy greens, butternut squash, red bell pepper, cantaloupe, apricot, broccoli, snap peas.
Luteal phase (typically 10-14 days)
Here, the luteinizing and follicular stimulating hormones are cleansed away while progesterone continues to rise.
Key nutrients needed:
Progesterone-supporting foods: Beans, broccoli, brussels sprouts, cabbage, cauliflower, kale, nuts, pumpkin, spinach, whole grains.
Anti-oxidant-rich foods: Berries, dark leafy greens, carrots, red cabbage, avocado, spinach, artichoke, asparagus, beetroot, kale, squash, sweet potato.
Magnesium: Sunflower seeds, almonds, spinach, dark leafy green vegetables, lentils, beans.
High-Quality Protein: 100% grass-fed beef, wild-caught low mercury fish, pasture-raised poultry, pasture-raised eggs, nuts (avoid roasted in oil), seeds, lentils, beans, quinoa, spouted grains, Greek yogurt, and tempeh.
If you're interested in receiving a copy of the nutritional information for each cycle mentioned above, along with personalised lifestyle tips for every phase, and a convenient seed cycling reference, download my Cycle Syncing Guide. It's designed to assist you in optimising your cycles.
DISCLAIMER
This content is not intended as medical advice and should not be used to diagnose, treat or prevent any disease or health illness. Please consult a qualified healthcare professional before acting on any information presented here.
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