19-11-2025
Listening to your body is something many people struggle with, especially women. For centuries, women lived according to the rhythms of their bodies. Today, however, the pace of modern life—with its expectations of constant productivity—makes it harder to tune in. You feel tired? You still have to get up and do what you are supposed to do. In a fast-moving environment, it is easy to lose touch with our internal signals.
How do we reconnect? By understanding our natural cycle—and working with it rather than against it. Below, we break down each phase of the menstrual cycle and offer simple nutrition support to help you feel more aligned.
This phase is about rest, release and renewal. Energy often dips, cramps may appear, and mood can shift.
To support this phase:
Seeds: flaxseeds and pumpkin seeds — often used in “seed cycling,” a holistic nutrition approach that alternates seeds across the menstrual phases to support hormone balance. Early studies suggest potential benefits but evidence remains limited.
Foods: beans, leafy greens, beets, nuts/seeds, cacao, whole grains, proteins, omega-3 rich foods.
The body begins to prepare for ovulation. Energy and mood often rise; oestrogen levels steadily climb.
Seeds: flaxseeds, pumpkin seeds.
Foods: egg yolk, mushrooms (vitamin D), almonds/avocado/olive oil (vitamin E), carrots/paprika/pumpkin/spinach (β-carotene), fermented foods.
This is the peak: highest energy, most sociable, the body at its most vibrant.
Seeds: flaxseeds, pumpkin seeds.
Foods: leafy greens, whole grains, eggs, fish, pumpkin seeds/nuts, figs, berries, coconut water.
The body prepares for pregnancy or the next menstruation. Many women notice fluctuations in mood, energy, and digestion.
Seeds: sesame seeds, sunflower seeds.
Foods: sweet potato, protein sources, broccoli, cauliflower, sprouts, rucola, kale, warming dishes.
Cycle syncing invites you to move through your month with more softness and awareness. It gently shifts the question from “How can I push through?” to “What does my body need right now?”
You may notice that some phases invite more movement and connection, while others call for rest, grounding foods, and slower mornings. None of this is about strict rules; it is about recognising patterns and responding with kindness.
Let your cycle be a rhythm you live with—not something you fight against. A quiet guide, month after month, reminding you of your own natural balance.