Days 1 - 14

 The first half of your cycle, known as the follicular phase, begins with your period and ends with ovulation. During your period, your body focuses on shedding the uterine lining, often leaving you feeling tired and in need of nutrients to rebuild and replenish. As your period ends, estrogen levels naturally rise, boosting energy, motivation, and mental clarity. To support your body during this phase, it craves nutrient-dense foods that help rebuild and energize. Flax seeds are a notable source of phytoestrogens, which are known for their unique properties and connection to hormonal balance. Pumpkin and chia seeds are source of iron, zinc, and magnesium, minerals that play a role in overall well-being during your cycle. These seeds provide healthy fats, including omega-3 and omega-6, which are important for maintaining hormonal health and supporting your body’s natural functions. Maca root is another great addition to your diet during this phase. A nutrient-rich plant, maca has been traditionally used for its potential to support balance and vitality. By incorporating these nutrient-packed foods, you can give your body the support it needs to feel replenished, energized, and aligned with your natural rhythm.

Days 15 - 28

The second half of your cycle, known as the luteal phase, begins after ovulation and continues until your next period. This phase is marked by a natural shift in hormones, with progesterone playing a central role as your body prepares for potential changes. This hormonal shift can sometimes bring feelings of fatigue, mood changes, or a need for comfort and balance. To support your body during this phase, it craves nutrient-dense foods that soothe and stabilize. Sesame seeds are a source of lignans, which are associated with hormonal balance, while sunflower seeds provide vitamin E, an antioxidant linked to overall wellness and skin health. Both seeds also provide calcium, zinc, magnesium, selenium, and vitamins B1 and B6, essential nutrients for maintaining balance and well-being. Chia seeds can also play a valuable role, offering omega-3 fatty acids, fiber, and minerals that help support digestion and promote a sense of calm during this phase. Additionally, incorporating ashwagandha, a well-known adaptogen traditionally used to help support relaxation, can complement your diet. By including these nutrient-packed foods in your routine, you can help your body stay balanced, nourished, and supported throughout the luteal phase.