We grow up thinking that menstruation happens once a month, and that things can get a bit chaotic during that time, but that once PMS passes, we magically return to normal. This simplified view makes us forget that the menstrual cycle is exactly that: a continuous cycle , and not just an isolated event.
Being a menstruating woman isn't just about having an "event" once a month; it's about going through various hormonal stages that affect the body in different ways. Being aware of these changes gives us a level of control, helping us treat our bodies with more kindness instead of fighting against what's happening naturally.
In fact, there are four distinct phases in the menstrual cycle, and each one affects us differently. What we eat can make a big difference in relieving symptoms, helping to maintain well-being and feel more balanced.
Follicular Phase
Right after menstruation, we enter the follicular phase, which lasts around 7 to 10 days. During this phase, the body releases two hormones: follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which help in the growth of eggs. This hormonal increase can give us a boost of energy, creativity, and even productivity.
To support the body during this phase and prepare it for ovulation, it's important to focus on foods rich in phytoestrogens , such as pumpkin and flax seeds, as well as foods rich in fiber, antioxidants (such as pomegranate and blueberries), cruciferous vegetables (broccoli, cabbage), and fermented foods to maintain gut health.
Ovulatory Phase
At this stage, the eggs are ready to be fertilized, which can make us feel more sociable, energetic, and even radiant. On the other hand, some women may experience ovulation pain (similar to cramps) due to excess estrogen, which can cause irritability or anxiety.
During this phase, continue eating fiber-rich foods and cruciferous vegetables, but also increase your intake of zinc and magnesium , found in leafy greens, beans, nuts, and seafood. Oysters, for example, are rich in zinc, essential for balancing hormone levels. Stay active with energetic workouts, but allow yourself to rest at night.
Luteal Phase
The luteal phase is generally the longest, beginning about 10 to 12 days before menstruation. This is the phase in which PMS symptoms begin to appear: fatigue, anxiety, bloating, and even skin rashes. During this period, the body is preparing for a possible pregnancy, which causes the uterine lining to thicken. If fertilization does not occur, this lining begins to shed, causing the typical cramps of this phase.
To better manage symptoms, drink plenty of water and stay hydrated with minerals, such as electrolytes, to help relieve cramps and maintain healthy skin. It can also be helpful to consume complex carbohydrates to balance energy and resist sugar cravings. Foods rich in vitamin D, B6, and omega-3, such as oats, lentils, and salmon, are also important at this stage.
Menstrual Phase
Finally, we arrive at the menstrual phase—the one we most associate with the cycle. During this period, the body needs more rest, so it's recommended to focus on light exercises, such as walking or yoga, to help relieve stress.
Essential nutrients such as vitamin B12 (yogurt, chicken, eggs), vitamin C (bell peppers, broccoli, strawberries), omega-3 fatty acids, and zinc are important, but it is also crucial to increase iron intake due to blood loss. Sources of iron include red meat, beans, lentils, and tofu, which help maintain energy levels and overall health.
To support your body through each phase of the menstrual cycle, we recommend Super Woman Capsules , rich in adaptogens and essential vitamins that help balance hormones, reduce fatigue, and increase energy, especially during the luteal and menstrual phases.
Our Calming Blend is also an excellent option, with Ashwagandha and Reishi to reduce stress and promote emotional well-being. In addition, the Beauty Drops strengthen hair and skin, which can become more fragile during these phases, while the Best Skin Serum offers hydration and antioxidant protection for radiant skin throughout the cycle.