During your menstrual phase, the uterine lining is shed and bleeding occurs as estrogen and progesterone are low. It’s important to prioritize certain nutrients:
- Iron: Menstrual blood is rich in iron, so it’s important to replenish stores. Foods like lean meats, beans, lentils, and spinach can help prevent iron deficiency anemia and related fatigue.
- Magnesium: Magnesium promotes relaxation, which may alleviate menstrual cramps and support mood regulation. Good sources include whole grains, leafy greens, dark chocolate, edamame, and pumpkin seeds.
- Vitamin C: Vitamin C boosts the absorption of non-heme iron from plants. Try pairings like Brussels sprouts with chicken, kale with beef, and carrots with hummus.
- B Vitamins: There are eight B vitamins, but vitamin B6 may be especially helpful in supporting mood, energy, and other common premenstrual symptoms. You can find B vitamins in eggs, fortified cereals, whole grains, and poultry.
- Omega-3 fatty acids: Omega-3s have anti-inflammatory properties, which may help alleviate some pain associated with cramps. The best sources are fatty fish (salmon, mackerel, and tuna) but you can also get some from chia seeds, flax seeds, and walnuts.
Here's a yummy recipe to support your body during this phase:
Ingredients:
- 1/2 cup Quinoa (dry, rinsed)
- 1 cup Broccoli (chopped into small florets)
- 2 cups Kale Leaves (finely chopped)
- 2 tbsps Extra Virgin Olive Oil (divided)
- 1/2 Lemon (medium, juiced)
- 1/2 tsp Dijon Mustard
- Sea Salt & Black Pepper (to taste)
- 2 cups Lentils (cooked)
- 2 tbsps Fresh Dill (chopped)
- 2 tbsps Pumpkin Seeds (toasted)
Instructions:
- Cook the quinoa according to package directions. Set aside.
- Meanwhile, set the broccoli and the kale in a steamer basket over boiling water and cover. Steam for about five minutes or until tender. Set aside.
- Whisk together the oil, lemon juice, and mustard. Season with salt and pepper. Set aside.
- Place the quinoa, lentils, broccoli, kale, dill, and pumpkin seeds in a large bowl. Add the dressing and mix to coat.
- Divide onto plates and enjoy!
Let’s talk hormones—because if you’ve ever felt like your mood, energy, or cravings are all over the place, your hormones might just be running the show. The good news? Essential oils can be a simple, natural way to support hormonal balance.
I used to think hormone balance was just about food and supplements (which are huge, don’t get me wrong), but incorporating essential oils has been a game-changer! These little plant-powered wonders have made a noticeable difference in my mood, energy, and even cycle symptoms.
My Go-To Essential Oils for Hormonal Support:
🌸 Clary Sage – If there was an oil made for women, it’s this one. Clary sage supports estrogen balance, eases PMS symptoms, and helps with mood swings. Perfect for those days when emotions feel like a rollercoaster!
😌Frankincense – Not just for relaxation—this one supports overall hormone function and reduces inflammation. (Your body will thank you!) It’s also great for stress management, which is key for keeping hormones happy.
🩷 Geranium – This oil is amazing for balancing progesterone and estrogen. It’s also a skincare favorite, leaving your skin glowing while supporting hormonal harmony.
💨 Peppermint – Need a natural pick-me-up? Peppermint is my go-to for focus, energy, and even those mid-cycle headaches. A little on the temples or back of the neck can work wonders.
💛 EndoFlex (Young Living Blend)** – This powerhouse blend is a must-have for thyroid and adrenal support, which are *key* players in hormonal balance. If you struggle with energy dips or sluggish metabolism, this one’s for you.
How to Use Essential Oils for Hormonal Balance:
- Diffuse them** for stress relief and emotional balance. (Clary sage + frankincense is a dreamy combo!)
- Apply (diluted) to pulse points** like wrists and behind the ears for direct hormonal support.
- Massage onto lower abdomen** for PMS and menstrual cramp relief (geranium + clary sage is a lifesaver here!).
- Inhale deeply** for an instant mood boost—peppermint is my favorite for an afternoon pick-me-up!
Adding essential oils into my routine has been such an easy, natural way to support my body. Whether you’re dealing with energy crashes, mood swings, or cycle irregularities, there’s an oil that can help bring things back into balance.
The luteal phase is when your body shifts gears—your corpus luteum (what’s left of the follicle after ovulation) is producing progesterone to support the uterine lining. If fertilization doesn’t happen? Hormones drop, and your period begins.
This is the phase where bloating, cravings, and low energy can creep in, but the good news is that your food choices can help!
🫘 Fiber for Digestion & Blood Sugar Stability
Progesterone naturally slows digestion, which can lead to bloating or constipation. Plus, cravings for quick carbs tend to spike. Fiber-rich foods like whole grains, veggies, fruits, nuts, and seeds help keep digestion moving and blood sugar balanced.
🍗 Protein to Support Muscle & Energy
Did you know progesterone increases protein breakdown during this phase? That means your body needs a little extra to maintain muscle and keep blood sugar stable. Prioritize protein from poultry, fish, eggs, dairy, soy, and legumes.
🥬 Iron to Prep for Your Period
Since iron loss happens during menstruation, eating iron-rich foods before your period starts can help prevent fatigue. Great sources include turkey, tuna, leafy greens, and beef.
✨ Small shifts can make a big difference in how you feel during this phase. Supporting your body with the right foods now means a smoother transition into your next cycle.
Here's a yummy recipe to support your body during this phase in your cycle!
Cauliflower Rice Breakfast Hash
Ingredients:
- 4 slices Bacon
- 1 Yellow Onion (chopped, small)
- 1 Yellow Bell Pepper (chopped)
- 3 cups Cauliflower Rice
- 4 Egg
- Sea Salt & Black Pepper (to taste)
- 1 tbsp Chives (optional, chopped)
Instructions:
- In a skillet over medium heat, add the bacon and cook for 5 to 7 minutes or until cooked through. Remove, chop into small pieces and set aside, leaving some of the rendered fat in the pan.
- Add the onion and bell pepper and cook for 3 to 4 minutes, stirring as needed. Add the cauliflower rice and stir to combine. Cook for an additional 2 to 3 minutes. Make space for the eggs and crack one egg into each hole. Cook the eggs until the whites are set and the yolk is done to your liking.
- Remove from the pan and divide onto plates. Top with bacon, sea salt, pepper and chives, if using. Enjoy!
During ovulation, luteinizing hormone (LH) increases and triggers the release of a mature egg from the ovary, making it available for fertilization.
Prioritize these nutrients:
- Zinc: This mineral is crucial in cell division and hormone regulation. Zinc-rich foods like oysters, beef, pumpkin seeds, and chickpeas help support healthy eggs.
- Folate: Folate is essential for DNA synthesis and repair, which is important for proper egg development. Good sources include legumes, leafy greens, and fortified cereals.
- Omega-3 fatty acids: Healthy fats support ovulation by helping to regulate hormones and lower inflammation. Find them in fatty fish, walnuts, and flax seeds.
- Antioxidants: Antioxidants reduce oxidative stress that can damage eggs and impair fertility. Eat colorful fruits and vegetables to gather antioxidants and protect egg health and hormonal balance.
- Vitamin D: Vitamin D promotes hormonal balance and overall reproductive health. The ovaries house vitamin D receptors, and getting enough can improve fertility and ovarian health. Get vitamin D from sunlight, fatty fish, egg yolks, fortified foods, and supplements when necessary.
Warm Quinoa and Roasted Veggie Salad with Tuna
This nutrient-packed dish combines protein-rich quinoa, omega-3-loaded tuna, and vibrant roasted veggies to support hormone balance and energy levels. The mix of fiber, healthy fats, and lean protein keeps you feeling satisfied while nourishing your body for peak fertility and vitality.
Ingredients:
- 1 Red Bell Pepper (medium, sliced)
- 1/4 head Cauliflower (large, chopped into florets)
- 1 cup Red Onion (sliced)
- 1/4 cup Extra Virgin Olive Oil (divided)
- Sea Salt & Black Pepper (to taste)
- 1/2 cup Quinoa (uncooked)
- 1 can Tuna (drained)
- 2 tbsps Walnuts (toasted, chopped)
- 1/2 Lemon (medium, juiced)
- 2 tbsps Parsley (finely chopped)
Instructions:
- Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
- Add the bell peppers, cauliflower, and red onions to the baking sheet. Toss with half the oil and season with salt and pepper. Bake for 15 to 20 minutes or until tender.
- Cook the quinoa according to the package directions. Set aside in a large bowl.
- Add the tuna, walnuts, lemon juice, parsley, and the remaining oil to the quinoa. Season with salt and pepper and mix well.
- Add the cooked vegetables to the quinoa and toss gently. Divide evenly between plates and enjoy!
Thinking about ginger always takes me back to the time I accidentally chomped down on a fresh piece while savoring a delicious noodle dish. It was like, WOHHH, what is this intensity?! 😂 That moment was unforgettable, but it also sparked my curiosity about this fiery little root and what it can do for the body—especially the gut.
Not only is ginger an awesome herb to toss into dishes (hellooo, stir-fries, teas, and soups), but it’s also a secret weapon for gut health. Hubby and I like to keep ginger essential oil on hand because, let’s be real, sometimes we forget to grab fresh ginger at the store, or it’s just one of those days when we want to keep things simple.
The beauty of ginger, whether fresh or in oil form, lies in its active compounds like gingerol and shogaol. These powerhouses are known for their anti-inflammatory and antioxidant properties, making them a fantastic ally in reducing gut inflammation. If your digestive system has been feeling a little off, ginger might just be the warm, spicy hug it needs.
And get this—studies show that ginger can help speed up stomach emptying. What does that mean for you? Less bloating, less discomfort, and more of that “I feel good” energy after meals. It’s like giving your digestive system a helping hand so it doesn’t have to work overtime.
This is one of those simple, natural remedies I swear by, and I’m always eager to share tips like this because gut health is so connected to how we feel physically, mentally, and emotionally. In fact, I’m hosting a workshop soon where we’ll dive into simple, effective ways to set yourself up for a healthy, thriving 2025. From gut-friendly foods to mindset shifts, we’re covering it all.
If you’ve ever wondered how small changes—like adding a little ginger to your routine—can lead to big shifts in your well-being!
