Phase 1: Menstrual Phase

Alisa Vitti, an integrative nutritionist, hormone expert, and best-selling author, provides invaluable information in her book In the Flo, which is all about the female monthly cycle. She describes the Menstrual Phase, more commonly known as the “period,” as the shedding of the uterine lining. Your bleed marks day one of your menstrual cycle—expect this phase to last 3-7 days. Estrogen is one of the key hormones during the monthly cycle. At the time of bleeding, estrogen levels plummet, and progesterone (another sex hormone) drops off entirely, causing the brain's two hemispheres to communicate more than at any other point in the monthly cycle. This is the best time to be analytical and think strategically about what you want.

Awareness of your diet is important during the Menstrual Phase because certain foods mitigate period symptoms while others worsen them. Familiar period symptoms include cramps, headaches, nausea, fatigue, mood swings, and diarrhea. Chambers (2023) educates her readers to stay hydrated throughout their bleed to prevent headaches, water retention, and bloating. Eating water-rich fruits like watermelon and cucumbers is also recommended. Sweet fruits alleviate sugar cravings. Furthermore, leafy green vegetables—such as kale and spinach—boost iron and magnesium levels (these minerals dip when we are bleeding). Foods to avoid that can trigger period symptoms include salt, sugar, coffee, alcohol, spicy foods, and red meat. You can find more information on the best menstrual phase foods here!

Phase 2: Follicular Phase

According to Vitti, the Follicular Phase begins immediately after menstruation (bleeding) ends and lasts 7-10 days. You may be wondering why it is called the “Follicular” phase. Well, a follicle is a fluid-filled sac housing an egg, and all follicles are stored in the ovaries. During this time, follicles are preparing to release an egg—hence the name!

Estrogen levels begin rising in the Follicular phase, and the uterine lining thickens, preparing for pregnancy. One may notice feelings of optimism and an increase in energy. You may be more social, outgoing, and adventurous during this phase! Testosterone is also rising, causing feelings of an increased libido (Vitti, 2020).

Lauren Chambers is a Nutrition and Hormone Health Coach and creator of her brand “So Fresh N So Green,” where she helps women learn about and balance their hormones. Chambers (2023) emphasizes eating foods that support rising estrogen and energy levels, allowing you to tap into your cyclical gift. The best foods to eat during the Follicular phase include healthy fats (avocado, olive oil, nuts, eggs, salmon, etc.), cruciferous vegetables (broccoli, cauliflower, kale, Brussels sprouts, etc.), foods that support the liver (raw carrots, beets, asparagus, leafy greens, onion, garlic, turmeric, etc.), and vitamin C rich foods (bell peppers, berries, tomatoes, etc.). Incorporating more fresh and raw foods into your diet will help prevent estrogen dominance and provide overall ease for your rising hormones.

Phase 3: Ovulatory Phase

Remember when estrogen levels started rising in the last phase to encourage the uterine lining to thicken? Ovulation is why!

According to Vitti (2020), ovulation usually occurs about halfway through the menstrual cycle, around days 12-16, and lasts 3-4 days. During this time, there is a dramatic rise in estrogen and luteinizing hormone (LH). LH stimulates a follicle within an ovary, and an egg is released (typically, only one is released each month). This egg will make its way into the fallopian tube where it travels to the uterus, as shown in figure 2. Due to the estrogen surge previously mentioned, the uterine lining has become thick with fluid and nutrients intended to support an embryo!

When you are experiencing an increased libido (makes sense if your body is preparing for a baby, right?), possibly some pain in the lower abdomen, heightened energy, focus, and mood, it is safe to assume you might be ovulating! Vitti recommends you fill up on vegetables like red bell pepper, spinach, tomato, and leafy greens to support this phase. Fruits like raspberries and strawberries provide a cooling effect, and lighter grains like quinoa and corn aid a slower metabolism. Ovulatory foods promote well-being and vascular support for the ovaries. Notice any acne and uncomfortable bloating during this time? Ovulatory foods also alleviate estrogen-driven symptoms like these. You can also find great recipes through Chambers' (2024) blog called Ovulatory Phase Foods, Grocery List + Recipes!

Phase 4: Luteal Phase

Vitti (2020) explains that during the Luteal Phase, estrogen and progesterone levels continue rising. Increasing amounts of these hormones signal the uterine lining to continue thickening and remain in place in case of a fertilized egg. However, if fertilization does not occur, hormone levels peak and begin to decline right before the next bleed.

The Luteal Phase occurs around days 16-28 and lasts 10-14 days. When approaching the end of the Luteal Phase, many women experience Premenstrual syndrome (PMS) symptoms unnecessarily. In an article for Women’s Health, Keri Glassman (2014) lists several foods that are great for naturally fighting against PMS. Mood swings, acne, bloating, breast tenderness, depression, anxiety, and headaches are common symptoms women report. To combat these symptoms, Glassman suggests consuming high-fiber vegetables (broccoli and Brussel sprouts) to ease bloating, complex carbohydrates (quinoa and popcorn) and lean meats (lean beef, turkey, and chicken) to provide sustainable energy, and omega-3 fatty acids (salmon, eggs, and chia seeds) to boost your mood!

Let it Flow

The monthly cycle is natural and rhythmic. Hormone levels rise and fall organically; however, many things influence hormonal balance like lifestyle factors, diet, exercise, mental health, etc. It is essential to keep this in mind when assessing your hormonal health and menstrual flow!

Citations

Chambers, Lauren. “The Best Follicular Phase Foods, Recipes + Tips for Hormone Balance.” So Fresh N So Green, 16 July 2024, sofreshnsogreen.com/recipes/follicular-phase-foods/.

Chambers, Lauren. “The Best Menstrual Phase Foods, Recipes + Tips for Hormone Balance.” So Fresh N So Green, 30 Oct. 2024, sofreshnsogreen.com/recipes/menstrual-phase-foods/.

Glassman, Keri. “18 Foods That Help Fight PMS.” Women’s Health, 20 May 2014, www.womenshealthmag.com/food/a19907179/foods-fight-pms/.

Vitti, Alisa. In the Flo. New York: HarperCollins Publishers, 2020.