Eating within the seasons of your cycle
Eating Within the Seasons of Your Cycle for Hormonal Balance.
Your menstrual cycle can be seen as having different "seasons"—each phase offers a unique opportunity to nourish your body in a way that supports hormonal balance, reduces inflammation, and helps manage hormones. By aligning your food choices with each phase, you can help minimise acne flare-ups and improve overall wellness.
1. Follicular Phase (Days 1–14) – Spring
During the follicular phase, your body is preparing for ovulation, and estrogen begins to rise. It’s an ideal time to focus on fresh, nutrient-dense foods to support energy, detoxification, and hormone regulation.
Nutrition Tips:
Fresh, nutrient-dense foods: Include a variety of colourful vegetables, leafy greens, and fruits to support estrogen metabolism and detox. Think leafy greens like kale, spinach, and rocket, and fresh fruits like berries, apples, and citrus.
Protein and fibre: Boost your intake of lean proteins such as chicken, turkey, and legumes (e.g., lentils and chickpeas) alongside whole grains like quinoa, brown rice, and oats. These foods support stable blood sugar and help regulate hormones.
Minimise processed foods and refined sugars: These can cause insulin spikes, which may worsen acne, especially in PCOS.
Acne Support: Include foods rich in zinc (like pumpkin seeds, cashews, and spinach), which help reduce inflammation and support skin healing.
Sample Meals:
Breakfast: A smoothie with spinach, chia seeds, almond milk, and berries.
Lunch: Grilled chicken salad with mixed greens, avocado, and a lemon-olive oil dressing.
Dinner: Quinoa-stuffed capsicum with black beans, zucchini, and a side of steamed broccoli.
2. Ovulation (Around Day 14) – Summer
Ovulation marks the peak of your fertility and energy. Estrogen peaks and prepares the body for potential pregnancy, and progesterone starts to rise. It's a time to support your body's metabolic demands while aiding detoxification.
Nutrition Tips:
Antioxidant-rich foods: Focus on colourful vegetables like carrots, zucchini, and leafy greens, along with berries and citrus fruits, to support detoxification and fight free radicals.
Healthy fats: Incorporate omega-3 fatty acids from salmon, sardines, walnuts, and flaxseeds to reduce inflammation and promote hormone balance.
Gut health: Include fermented foods like sauerkraut, kimchi, or kefir to support healthy gut flora, which is crucial for hormone regulation.
Acne Support: Foods rich in vitamin A (like sweet potatoes, carrots, and mangoes) support skin renewal and help keep breakouts at bay.
Sample Meals:
Breakfast: A chia pudding with almond milk, topped with fresh berries, walnuts, and a sprinkle of cinnamon.
Lunch: Grilled salmon on a bed of mixed greens with avocado, quinoa, and a lemon-tahini dressing.
Dinner: Stir-fried zucchini, carrots, and capsicum with tempeh or tofu, served with brown rice.
3. Luteal Phase (Days 15–28) – Autumn
During the luteal phase, progesterone increases to prepare for a potential pregnancy. This phase is often accompanied by cravings, mood swings, and a higher likelihood of acne flare-ups due to hormonal changes, particularly in PCOS.
Nutrition Tips:
Cravings control: Focus on meals that balance protein, healthy fats, and fibre to curb sugar cravings. Opt for healthy fats like avocado, nuts, seeds, and olive oil, and fibre-rich foods like legumes, oats, and sweet potatoes.
Support progesterone balance: Magnesium-rich foods like spinach, almonds, and dark chocolate (in moderation) help support progesterone production and may ease mood swings.
Liver support: To help your body detox excess oestrogen, include cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts. These support liver detoxification, which helps balance hormone levels and reduce acne.
Anti-inflammatory foods: This is a great time to emphasise anti-inflammatory foods like turmeric, ginger, and green tea, which can help reduce inflammation associated with endometriosis and PCOS.
Acne Support: Include vitamin C-rich foods (like kale, oranges, and spinach) to reduce inflammation and support skin repair.
Sample Meals:
Breakfast: Oats with almond butter, chia seeds, and a handful of berries.
Lunch: A salad with mixed greens, roasted sweet potatoes, lentils, and a tahini dressing, topped with a handful of pumpkin seeds.
Dinner: Roasted salmon with Brussels sprouts, cauliflower, and quinoa.
4. Menstrual Phase (Days 1–5) – Winter
During menstruation, your body sheds the uterine lining, and energy levels tend to be lower. This is a time for nourishing, restorative foods that support your body through the physical demands of your period.
Nutrition Tips:
Iron-rich foods: Heavy flow can deplete your iron stores, so it's important to eat iron-rich foods like spinach, lentils, red meat (if not vegetarian), and chickpeas.
Gentle, easy-to-digest meals: Opt for soft, easy-to-digest foods like soups, stews, or smoothies to provide nourishment without taxing your digestive system.
Hydration: Drink plenty of water and herbal teas like chamomile or ginger to reduce bloating, cramps, and stress.
Acne Support: Vitamin B6-rich foods (like bananas, sunflower seeds, and spinach) help balance hormonal fluctuations and support skin healing.
Sample Meals:
Breakfast: A smoothie with spinach, banana, almond butter, and flaxseeds.
Lunch: A warm lentil soup with spinach, carrots, and a squeeze of lemon.
Dinner: Slow-cooked beef massaman curry with bone broth, sweet potatoes, and carrots. This hearty, nourishing meal supports your body during menstruation and provides essential nutrients like iron and magnesium.
By eating in alignment with your menstrual cycle, you’ll not only nourish your skin but also help your body feel balanced, energised, and more resilient through each phase. Use these tips to guide your food choices and find what works best for you during each “season” of your cycle.
