For years, I suffered from excruciating periods—crippling cramps, mood swings that made me feel like a stranger in my own body, and days lost to lying in bed, unable to function. I thought it was just my fate, something I had to endure as a woman. But as I dove deeper into understanding my body, I realized that hormone balance plays a crucial role in our overall well-being, and being proactive with my diet and supplements before my cycle has made a world of difference. Once I became hyper-aware of where I was in my cycle, I began to tailor my nutrition, lifestyle, and supplementation accordingly. This shift helped regulate my mood, reduce cramping, and bring a sense of balance I never thought possible.

I was on hormonal birth control for a very long time, and it had devastating effects on my mental and physical health. I experienced extreme mood swings, and at my worst, I felt incredibly suicidal. I suffered with extremely painful migraines and manic episodes. It wasn’t until I finally stopped taking hormonal birth control (after 8 years of use) that I realized just how much it had been interfering with my well-being. Many forms of hormonal birth control suppress natural hormone production, disrupting the body's balance and leading to mood disorders, fatigue, weight fluctuations, and other health complications. Fortunately, there are alternative birth control methods that are not hormonally invasive. Natural family planning, the fertility awareness method, and copper IUDs provide effective contraception without the side effects of synthetic hormones. Knowing your options and connecting with your body gives you your power back.

Before we dive into how to support your body, let's break down the four phases of the menstrual cycle and the key hormones at play:

The Four Phases of the Menstrual Cycle and Their Hormonal Influence

1. Menstrual Phase (Days 1-5)

   • What’s happening: The uterine lining sheds, marking the start of a new cycle.

   • Key hormones: Estrogen and progesterone are at their lowest levels.

   • How to support your body: Focus on iron-rich foods like leafy greens, lentils, and grass-fed meats to replenish lost iron. Hydration and gentle movement, such as yoga, can help ease cramps.

2. Follicular Phase (Days 6-14)

   • What’s happening: The body prepares for ovulation as estrogen levels rise.

   • Key hormones: Estrogen increases, stimulating follicle growth and boosting energy levels.

   • How to support your body: This is a great time to focus on nutrient-dense foods like eggs, avocados, and omega-3-rich fish to support hormone production. Strength training and high-energy workouts feel best during this time.

3. Ovulatory Phase (Days 14-16)

   • What’s happening: The mature egg is released from the ovary.

   • Key hormones: Estrogen peaks, and luteinizing hormone (LH) surges to trigger ovulation.

   • How to support your body: Magnesium and B vitamins are great for supporting ovulation. Hydration is essential, and moderate exercise can help balance energy levels.

4. Luteal Phase (Days 17-28)

   • What’s happening: Progesterone rises to support a potential pregnancy, and if no fertilization occurs, hormone levels eventually drop to trigger menstruation.

   • Key hormones: Progesterone dominates, while estrogen declines.

   • How to support your body: This is where I had to be the most mindful. Cutting back on caffeine and processed sugars help with bloating and mood swings. I focused on magnesium-rich foods, herbal teas (like red raspberry leaf), and healthy fats to support progesterone production.

How I Balance My Hormones Naturally:

Tracking My Cycle: Awareness was the first step to healing. Understanding where you are in your cycle allows you to plan your nutrition and self-care accordingly. Tracking my cycle has been incredibly helpful in understanding my emotions and shifts in irritability. It serves as a reminder of why I might feel low or depressed at certain times, giving me insight into my body's natural rhythms. This awareness allows me to navigate various challenges with greater clarity and ease.

Prioritizing Nutrition: Prioritizing nutrition during your cycle is essential because your body undergoes significant hormonal shifts that affect everything from mood and energy levels to digestion and inflammation. Each phase of your menstrual cycle has unique nutritional needs, and being mindful of what you consume can help regulate hormones, reduce symptoms like cramps and bloating, and improve overall well-being.

Why Nutrition Matters Throughout Your Cycle:

1. Hormonal Balance

   • Estrogen, progesterone, and other hormones fluctuate throughout the cycle, influencing everything from mood to metabolism. Proper nutrition supports the liver and gut in metabolizing excess hormones efficiently, preventing imbalances that can lead to symptoms like severe PMS, acne, or irregular cycles.

2. Energy & Blood Sugar Stability

   • Blood sugar fluctuations can be more pronounced during certain phases, especially the luteal phase (before your period). Eating nutrient-dense foods helps stabilize blood sugar levels, preventing mood swings, fatigue, and cravings.

3. Reducing Inflammation & Cramps

   • Prostaglandins, hormone-like compounds that control uterine contractions, can cause painful cramps when levels are too high. Anti-inflammatory foods like omega-3s (found in flaxseeds, walnuts, and salmon) help regulate prostaglandin production and reduce pain.

4. Iron & Blood Health

   • During menstruation, blood loss can lead to a dip in iron levels, resulting in fatigue and weakness. Consuming iron-rich foods like leafy greens, lentils, and grass-fed meats helps replenish lost iron and support red blood cell production. Pairing these foods with vitamin C-rich options (citrus, bell peppers) enhances absorption.

5. Supporting Digestion & Detoxification

   • The body’s natural detox pathways—especially the liver—help break down and eliminate excess estrogen. Fiber-rich foods (vegetables, flaxseeds, whole grains) and hydrating with plenty of water help move waste and excess hormones out of the body, reducing bloating and estrogen dominance symptoms.

6. Mood & Mental Health

   • Nutrients like magnesium, B vitamins, and omega-3 fatty acids support neurotransmitter function, reducing anxiety, depression, and irritability. Magnesium (found in dark chocolate, nuts, and leafy greens) can also relax muscles and ease cramps.

7. Cravings & Metabolism

   • The luteal phase often brings an increase in appetite due to rising progesterone levels. Instead of reaching for processed sugar and caffeine (which can worsen symptoms), opting for protein, healthy fats, and complex carbs (like sweet potatoes and quinoa) helps maintain energy without causing crashes.

Supplements That Helped: Magnesium for muscle relaxation, vitamin B6 for mood support, and omega-3s for reducing inflammation made noticeable differences in my symptoms. I absolutely love magnesium—it's seriously a game-changer for regulating my cycles! When purchasing supplements, always ensure they come from whole food sources. Synthetic vitamins can be difficult for your body to absorb and may not provide the same benefits as nutrients derived from real food. Look for high-quality, bioavailable supplements that work in harmony with your body's natural processes. 

Stress Management: Chronic stress disrupts hormone balance. Practices like meditation, breath work, and nature walks are essential for keeping my body in harmony. Other stress-relief strategies that help include journaling to process emotions, using herbal teas like chamomile or ashwagandha to support relaxation, prioritizing quality sleep with a calming nighttime routine, and engaging in creative activities like painting or playing music to channel energy in a positive way. Spending time in nature, even if just sitting outside for a few minutes, also makes a noticeable difference in my overall well-being.