Your menstrual cycle brings natural fluctuations in mood and energy. Understanding these phases, as shared by hormone therapist Francisca van den Berg in Santé (January 2020), empowers you to align your life with your body's rhythm.
Your period lasts about three to seven days, varying by individual. Expect cramps, quicker fatigue, and stronger sweet cravings.
Many women feel relief after premenstrual discomfort. This is an ideal time for introspection—journal your feelings to gain clarity on life goals.
Replenish iron from blood and fluid loss with stews, soups, beets, fish, miso, beans, blueberries, blackberries, kelp, and kale.
Prioritize rest. Choose gentle walks or restorative yoga over intense workouts.
Rising estrogen boosts energy and vitality. You're primed for social fun—parties feel endless.
Launch new projects here. Your problem-solving skills shine, and socializing energizes you.
Estrogen rises naturally, so skip flaxseed or soy to avoid headaches and mood swings. Opt for light, nourishing foods like salads, sauerkraut, oatmeal, barley, broccoli, beans, avocado, and sprouts.
Excel in sports and high-energy workouts during this phase.
Energy dips with possible PMS symptoms like migraines, abdominal pain, cramps, mood swings, bloating, and breakouts.
Turn inward—prefer cozy nights in with a nesting urge. Tackle admin tasks; you'll spot every detail effortlessly.
Focus on vitamin B, calcium, magnesium, and fiber: brown rice, quinoa, apples, dates, pears, sweet potato, pumpkin, and leafy greens.
Early week 3 supports exercise, but week 4 brings lower energy and fluid retention—ease up on heavy sessions.
Source: Santé January 2020, hormone therapist Francisca van den Berg
