Nourish your body and support healthy hormones: A cycle syncing ingredient guide
Sharing my cycle syncing guide and go-to recipes for incorporating ingredients that support happy, healthy hormones bringing more energy and balance throughout the month.
When it is summertime, it would be quite silly to put on a winter coat. In the winter, you would think twice before heading to the beach in your bathing suit. While the days are much longer in the summer and you spend much more time outside, the winter season often brings cozy evenings indoors with good books or movies. Just as one season shifts to another, the activities and needs also change.
The same is true for women throughout the different phases of the menstrual cycle. If you’ve never heard of this comparison, well, let me be the first to tell you about it. After struggling with my own hormone health and discovering how to live more in line with my body, I gained a better understanding of the phases of the menstrual cycle and how I can support my body to better manage the symptoms I experience. After reading In the Flo by Alissa Vitti and shifting my lifestyle to one that was more supportive of nourishment, I was able to heal and have healthy hormones again (read more about that experience here).
Learning how to align with this rhythm changed everything for my health. Living in sync with my body and nourishing it well has helped me manage my mood, regulate my menstrual cycle, and bring balance to my energy levels. One major shift, also known as cycle syncing, has helped me incorporate different nutrients that support my body during the times it needs them most.
With a love for cooking and supporting my body well, I learned many practical and delicious ways to do this. Now, I want to share the recipes and reminders with you, so you too can feel good and show up well.*
“Cycle syncing” is the practice of adjusting your diet and exercise to support the body during each phase.1
- Anna Gunther, Yale New Haven Health
Nourishing your body with foods for hormone balance
While all foods have a place, certain ingredients contain nutrients that can better support your body depending on the phase you are in. In my experience, being intentional about what I eat in each phase has helped reduce symptoms, balance my energy, and help me feel good in my body. Below you’ll find a compiled list of some of my favorite recipes to enjoy during the different phases.
Special Access for the Grace & Greens Community: Be sure to access my downloadable Cycle Syncing Ingredient Guide at the bottom of this blog. Here’s a sample of the guide below:
Recipes that are great during the follicular phase
Light and bright foods are great during this time of the month! From lettuce and zucchini to limes and citrus, I often crave these lighter fares. For protein, I often lean towards eggs, shrimp, and chicken. Additionally, healthy fats like avocados and nut butter are staples for me during this time. Check out these recipes that incorporate helpful nutrients during the follicular phase:
For seed cycling during this phase, I add pumpkin and flax seeds.
Recipes that are great during the ovulatory phase
More of a rich and summery vibe, I lean towards red bell peppers, spinach, and asparagus for veggies. Red fruits like strawberries and raspberries are a staple, as well as salmon, tuna, and lamb. Dark chocolate and pickled veggies are often a great addition here as well. Check out these recipes that incorporate helpful nutrients during the ovulatory phase:
For seed cycling during this phase, I add pumpkin and flax seeds.
Recipes that are great during the luteal phase
As our bodies start to slow down and crave more energy, denser foods like apples and dates are inviting. Brown rice, turkey, salmon, and beef also support my body well during this phase. For veggies, I often lean towards carbohydrate-rich offerings like sweet potatoes, onions, and squash. Check out these recipes that incorporate helpful nutrients during the luteal phase:
For seed cycling during this phase, I add sunflower and sesame seeds.
Recipes that are great during the menstrual phase
Warming foods can make your body feel cozy and supported during this phase. Soups with nutrient-rich foods such as kale and hearty greens can be valuable here. I tend to lean towards blackberries and blueberries, along with red meat in this phase. Salty foods such as coconut aminos and peanut butter are also something my body enjoys during this time. Check out these recipes that incorporate helpful nutrients during the menstrual phase:
For seed cycling during this phase, I add pumpkin and flax seeds.
For more healthy & easy recipes, meal plans, resources, and more, join the Grace & Greens community today!
Disclaimer: Please note that the information provided here is based on my own experiences only and should not be considered as personalized nutrition advice. I am not a registered dietitian and cannot provide medical or dietary guidance for specific health conditions. Always consult with a qualified healthcare professional before making any significant changes to your diet.*
Download the guide: Get your resource to better support your hormone health as a woman
SPECIAL ACCESS FOR THE GRACE & GREENS COMMUNITY
Supporting your body with different nutrients throughout your menstrual cycle is a great way to support your hormone health as a woman. Here is a guide I use to incorporate fresh ingredients while cooking across the different phases.*
Keep reading with a 7-day free trial
Subscribe to Grace & Greens to keep reading this post and get 7 days of free access to the full post archives.
