The rhythm within - navigating the seasons of the menstrual cycle

Average reading time: 12 minutes

From menarche to menopause, the menstrual cycle is a constant presence in a woman's life. Yet, thanks to cultural stigmas and limited sex education, many of us know precious little about the details beyond the bleed.

Grasping the beautiful complexities of the female body and the menstrual cycle can seem daunting, but it is incredibly empowering. Knowledge is power - and gaining a better understanding of how your body changes throughout each phase allows you to navigate life a little easier. This means you can gently shift your nutrition and lifestyle accordingly, as well as plan your work, social, and personal life to align with your body’s needs.

“There is a hidden intelligence embedded in the female fertility cycle; an ancient knowledge that women can use to make the best decisions in their modern lives.” - Hormonal by Martie Haselton

 

Understanding the menstrual cycle 

The menstrual cycle refers to the time between the first day of one bleed to the first day of the next. It is carefully orchestrated by a balance of hormones—primarily oestrogen, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH). These hormones function like the symphony of a choir, each one playing its part in a harmonious composition. When in balance, they create a resonant melody that supports our overall health and vitality. 

The cycle is divided into four phases: menstruation, the follicular phase, ovulation, and the luteal phase. Each of these phases triggers its own unique set of hormonal changes, which means your body will have different needs for nutrition, lifestyle adjustments, and self-care. 

The menstrual cycle is like a monthly check-in for your overall health, offering insights into how your body is doing. It is influenced by factors like stress, diet, exercise, sleep, and medication. 

It's important to remember that every woman’s cycle is unique. While a typical cycle lasts between 24 to 38 days, they can vary—some may be shorter, longer, regular, or irregular. The best way to understand your cycle is to track it, allowing you to become more in tune with your body and its unique rhythms.

The seasons within

The menstrual cycle is a powerful reflection of nature’s rhythm, mirroring the ebb and flow of the lunar cycle and the changing seasons. Each phase carries its own unique energy, akin to the distinct qualities of spring, summer, autumn, and winter. 

An understanding of these "inner seasons" means cultivating a sense of gentle understanding, acceptance and compassion toward our bodies, rather than resistance. This awareness allows you to align with your natural rhythms, leading to a life lived with greater ease and vitality.

 

Menstrual Phase - Inner Winter (Days 1-5)

The first day of your period marks the start of this phase. As your body sheds the lining of your uterus, hormone levels are at their lowest, and therefore your energy levels are likely to reflect this. 

You are losing blood and iron, whilst prostaglandins (which cause cramping) are peaking. As well as cramping, you may also experience symptoms like bloating, lower back pain and loose stools. 

 

Nutrition

Focus on nourishing and nutrient dense foods to help build iron stores such as spinach, kale, broccoli, beans, lentils, chickpeas, pumpkin seeds and - if you eat animal products - grass-fed beef, eggs and fish are a good source of heme iron.

To maximise iron absorption, be sure to include vitamin C rich foods such as citrus fruits, peppers, tomatoes and berries. 

To help with cramps, choose anti-inflammatory foods such as turmeric, ginger, cinnamon and garlic. 

 

Intention

The menstrual phase is a time to a natural retreat into stillness, akin to winter. Just as the earth draws inward, conserving energy, this is a moment for rest and renewal. It’s a time to listen to the body, slow down, and reflect. The inner winter calls for warmth, nourishment, and gentleness—think cosy blankets, hot teas, and soothing rituals.

When it comes to movement, lean in and listen, and meet your body with a more gentle pace. If you feel up for some movement, try yin yoga or a gentle walk.

 

Addition

• Cacao + Collagen - A warming and nutrient dense chocolate drink to ground and comfort you during this more sensitive time. Infused with cinnamon, it helps curb cravings, while nitrate and iron-rich beetroot helps to replenish blood loss and enhance circulation, alleviating cramps. Ashwagandha supports mood stability, and collagen protein aids in regulating blood sugar levels and combating fatigue.
  

• True Magnesium+ - Magnesium can be a real ally during our bleed, as it helps to relax muscles and  may reduce menstrual cramps. It also plays a role in regulating mood by supporting serotonin production. Additionally, magnesium can ease bloating and water retention, common symptoms during a period.

Follicular Phase - Inner Spring (Days 6-14)

During this phase, your body prepares to release an egg. Your FSH is stimulating your ovaries to encourage follicles to grow and produce oestrogen in preparation for ovulation. As oestrogen and testosterone levels rise, so do your energy levels.

 

Nutrition

Support these changes by nourishing your body with light yet energising foods, like fresh, vibrant salads filled with colourful vegetables. 

To sustain your higher activity levels, be sure to include a source of protein with every meal. 

Nurture gut health and detoxification with gut-friendly foods like sauerkraut and kefir. This can also help manage skin breakouts, which may start to appear during this phase of your cycle.

 

Intention

The follicular phase represents the inner spring. Just as nature begins to bloom and new life emerges, energy rises, creativity blossoms, and there’s a renewed sense of possibility. Oestrogen levels increase, bringing mental clarity, motivation, and a desire to engage with the world. This is a time for setting intentions, planning, and taking action.

 

Addition

• Radiant Collagyn - This vibrant berry blend is rich in plant-based fibres, which aid in the elimination of excess hormones through regular bowel movements. It is also packed with antioxidants which help to elevate energy levels and promote overall hormonal health, which is essential for preparing the body for ovulation. Additionally, the blend contains plant proteins that can support increased physical activity during this stage. Zinc, a vital mineral in the blend, plays a crucial role in the production of FSH, which is necessary for the growth and maturation of follicles. 

Ovulatory Phase - Inner Summer (Days 15-17)

Around the middle of your cycle, your body releases an egg into the fallopian tube, getting ready for the potential fertilisation. Hormone levels are rising, particularly oestrogen, as it aids in this process. With oestrogen levels at their highest, women often feel most extroverted and confident. The rise in testosterone means our libido is also higher, as this is the phase of your cycle when you can fall pregnant. Isn’t nature clever? 

 

Nutrition

It is important to give your liver a little extra love here, to support processing of excess oestrogen. Include foods which aid in detoxification such as cruciferous vegetables (broccoli, kale, cauliflower, sprouts) and foods high in sulphur like onion and garlic. 

 

Intention

Ovulation marks the height of the cycle, a time of abundance, akin to the spirit of summer. The body is fertile, and energy is at its peak. This phase brings confidence, vibrancy, and a magnetic aura. It’s a time to connect, socialise, and be seen. 

The rise in hormones support communication and emotional openness. Inner summer is about celebration, playfulness, and living in full bloom.

Engage in social physical activities like dance or a new fitness class. Sweaty workouts can also aid in hormone detoxification.

Addition 

• True Hydration - During this phase, there can be a natural increase in physical activity and energy, as well as hormonal shifts that may lead to fluid retention or dehydration. The electrolytes found in True Hydration help keep the body's hydration levels stable, reducing the risk of bloating, water retention, cramping, or fatigue. 

• True Creatine+ - With energy at its peak, it’s the perfect time to maximise your workouts. Creatine helps regenerate ATP, which boosts performance during high-intensity exercise, making it particularly useful when energy levels are higher. Creatine can also provide cognitive benefits, enhancing focus and motivation during this phase. 

• Matcha + Collagen - Moringa, found in this blend, aids in detoxification of hormones due to its excellent nutrition profile and fibre content. Lion's Mane  helps to improve focus and mental clarity when energy levels are high. 

Luteal Phase - Inner Autumn (Days 18-28)

After ovulation, the follicle transforms into the corpus luteum, which produces oestrogen and progesterone to prepare the body for a possible pregnancy by thickening the uterine lining. 

If the egg is fertilised, it attempts to implant in the uterus. If not, the egg disintegrates, and the corpus luteum breaks down, causing a drop in progesterone and oestrogen. This decline signals the body to prepare for a new menstrual cycle, leading to menstruation.

As hormone levels peak and then fall, PMS symptoms like mood swings, fatigue, and cravings can occur. The drop in progesterone and oestrogen triggers the start of your period.

Nutrition

Your body craves energy-dense foods (like comforting carbs and chocolate) for a reason—you’re preparing for menstruation, an energy-intensive process. Listen to your body and enjoy the comfort of nourishing foods, while also ensuring they’re nutrient dense to support your body through what’s ahead.

Focus on B-vitamin-rich foods, which are essential for sustaining energy levels, mental resilience, and hormone balance. Since these water-soluble nutrients aren't stored in the body, a steady intake through diet is crucial. Include dark leafy greens, whole grains, legumes, nuts, seeds, and quality meats and fish. Vitamin B6, found in foods like poultry, bananas, avocados, and chickpeas, is particularly beneficial for mood as it supports serotonin production. It also aids in progesterone synthesis, helping to ease PMS symptoms.

Herbal teas with chamomile, ginger, or fennel can soothe premenstrual discomfort.

 

Intention

Just as leaves change colour and fall during autumn, the body undergoes a quiet transformation. The changes in progesterone create a need for grounding, comfort, and introspection. This phase is about slowing down and drawing on rituals that bring stillness - preparing for inner winter. The inner autumn can be a time of heightened intuition, creativity, and reflection but may also bring irritability or sensitivity. Prioritise self-care routines, and give yourself permission to say "no" and conserve energy.

 

Addition 

• True Ashwagandha - Ashwagandha's adaptogenic properties and support for adrenal health work synergistically to help alleviate PMS symptoms such as anxiety, mood swings, irritability, and fatigue. Its anti-inflammatory and antioxidant effects may further aid in symptom relief, enhancing overall well-being during this challenging time.

• True Nightcap - You may notice a change in your ability to fall asleep quickly and more frequent waking as progesterone peaks. Falling progesterone and oestrogen at the end of the luteal phase can also impact the quality of sleep for some people. True Nightcap is a dreamy elixir packed with a curated selection of targeted nutrients to help support good quality sleep. 
  
• Cacao + Reishi - Has PMS got you craving all the chocolate? Melt into a mindful moment of self-care with a comforting cup of Cacao + Reishi. This delightful blend not only satisfies your sweet tooth but also nurtures your body and soul. Reishi mushroom is also adaptogenic, supporting hormone balance and potentially alleviating PMS symptoms like mood swings and irritability. Additionally, Reishi’s anti-inflammatory effects may relieve discomfort such as cramps and bloating. Reishi is also an excellent sleep supporter. 

Honouring the Cycle

Just as nature changes, so do we. By tuning into the natural cycles of life—whether menstrual, lunar, or seasonal—we can deepen our connection to both our bodies and the world around us. Honouring the unique needs of each phase and responding with compassion allows us to cultivate a more harmonious way of being.

This cyclical wisdom serves as a beautiful reminder to ebb and flow, to plant and harvest, to celebrate and rest. Each phase brings its own gifts and lessons. Let us celebrate this cyclical journey, recognising that within each transition lies the potential for growth, healing, and transformation.