2-7 Days

Estrogen and progesterone are low. The lining of the uterus is shed, causing bleeding.

Oestragen levels are decreased, so plenty of rest is key and only light excercise, such as walking or yoga

Water-rich fruits, iron-rich foods (leafy greens, fish)

Herbs: Turmeric (iron), chasteberry (hormone balance), raspberry leaf (excessive bleeding and cramping),  ginger (cramps and digestion)

12-20 Days

Estrogen and Progesterone start to rise

Increased energy: if you want to, get your heart rate moving in ways that you like: dancing, working out, etc.

Pumpkin & flax seeds, pomegranates, and sprouts help build up estrogen

Healthy fats like avocado, oils, and seeds help regulate leptin levels to sustain your energy as egg is released

Herbs: Nettle (blood loss), schischandra (for kidneys, stress), holy basil (immunity, blood sugar)

12-24 hours

Estrogen & testosterone are at their peak

Cruciferous vegetables such as kale, broccoli, and bok choy help support liver function 

Fatty acids like salmon, chia seeds and walnuts

Estrogren and endurance are still high, so move when your body tells you to!

Herbs: Tribulus (irregularity, fertility), chasteberry (hormone balance), shatavari (healthy ovulation)

Estrogen and testosterone lower, while progesterone rises, meaning you begin to wind down, and may begin to feel less social

Foods high in zinc and magnesium (beans, eggs, nuts) will help boost progesterone

Progesterone causes blood sugar to dip, often resulting later in PMS, so nourishment, concistency, and balance is key

Moderate movement and listening to what works best with your body is essential. Avoid breathless intervals. Strength and mindfulness are great to focus on.

Herbs: Ashwaganda (balance, stress), tulsi (elevated mood, digestion) dandelion and ginger (PMS)