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Cycle Syncing 101: Nutrition Strategies for Each Phase of Your Menstrual Cycle | Family Tree Acu ATX

Updated: 4 days ago

As a reproductive acupuncturist and herbalist in South Austin, Texas, I understand the importance of supporting our bodies according to the menstrual cycle. By embracing cycle syncing—eating and exercising according to each phase—we can optimize our mood, energy, and manage PMS symptoms. In this blog post, we'll explore the four phases of the menstrual cycle and discuss the foods and supplements that promote overall well-being and hormonal balance.


Phase 1: Menstruation (Day 1-5): During menstruation, your body sheds the uterine lining, and it's crucial to replenish iron levels and support energy. Incorporate the following iron-rich foods and supplements:

  • Spinach, lentils, beans, pumpkin seeds, prunes, and lean meats can combat fatigue and low energy caused by iron depletion.

  • Omega-3 fatty acids found in fatty fish like salmon, mackerel, and sardines possess anti-inflammatory properties that help alleviate menstrual cramps and promote overall well-being.

  • Include nutrient-dense foods such as dark leafy greens, nuts, beef, chicken, and dark chocolate.

Phase 2: Follicular Phase (Day 6-14): The follicular phase prepares your body for ovulation, and nourishing it with the right foods and supplements is essential. Consider the following:

  • Increase complex carbohydrates like fruit, starchy vegetables, and whole grains (quinoa, brown rice, and oats) to provide sustained energy levels and support serotonin production, which regulates mood.

  • Foods rich in B vitamins (leafy greens, eggs, and avocados) support hormone balance and energy production.

Phase 3: Ovulation (Day 14): During ovulation, focus on supporting hormone balance and promoting fertility. Include the following foods and supplements:

  • Consume fertility-boosting foods like berries, leafy greens, nuts, and seeds, which are packed with antioxidants and essential nutrients.

  • Maca root, an adaptogenic herb, may help regulate hormonal balance and increase fertility. Add maca powder to smoothies or incorporate it as a supplement.

  • Incorporate fatty acids from salmon, mackerel, flaxseed, chia seeds, and walnuts.

  • Antioxidant-rich foods like blueberries, blackberries, and leafy greens are beneficial.

Phase 4: Luteal Phase (Day 15-28): During the luteal phase, hormone levels fluctuate, and PMS symptoms may arise if fertilization doesn't occur. Support your body with the following foods and supplements:

  • Magnesium-rich foods such as dark chocolate, almonds, and leafy greens help alleviate PMS symptoms like mood swings and bloating.

  • Evening primrose oil, containing gamma-linolenic acid (GLA), an omega-6 fatty acid, may reduce breast pain and tenderness associated with PMS.

General Tips for All Phases: In addition to phase-specific recommendations, consider the following tips for overall well-being throughout the menstrual cycle:

  • Stay hydrated to support digestion, nutrient absorption, and bodily functions.

  • Limit caffeine and alcohol intake to alleviate menstrual symptoms like bloating, irritability, and breast tenderness.

  • Listen to your body and make adjustments to your diet as needed.

Supporting your body with proper nutrition during each phase of themenstrual cycle is a powerful way to promote hormonal balance, alleviate symptoms, and enhance overall well-being. At Family Tree Acupuncture Austin, we're here to provide personalized advice based

on your specific needs and health conditions. Experience the positive impact of proper nutrition on your menstrual health and overall vitality.



Disclaimer: This blog post is for informational purposes only and should not replace professional medical advice. Always consult with a healthcare professional before making any significant changes to your diet or supplementation.


If you have any further questions or need additional assistance, feel free to contact us!





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