Nowadays, more and more women experience hormonal imbalances. Unfortunately, this is often caused by our lifestyle, environment, diet, etc. By consciously living according to your cycle and taking your hormones into account, you can make the right choices in your daily diet and lifestyle. You will immediately start to notice a difference in your mood, resilience, menstrual cycle and health.
The four seasons of the menstrual cycle
The menstrual cycle averages 28 days and can be divided into four phases, each with its own hormonal characteristics and physiological functions. These phases are often compared to the seasons of the year. This is a way to better understand the natural rhythm of the female body.
The menstrual phase – winter
During menstruation, both estrogen and progesterone drop to their lowest levels. The body sheds the built-up uterine lining, which can be accompanied by fatigue, bleeding, and abdominal cramps. This is the phase of recovery, during which the body uses energy to restore the cycle and prepare for the next egg maturation.
Adequate rest, hydration, and iron-rich, warming food (such as vegetables, legumes, and eggs) help maintain the energy balance. Magnesium and iron are especially important during this phase for promoting relaxation and building up your energy levels.
The follicular phase – spring
After menstruation, estrogen levels rise. Follicle-stimulating hormone (FSH) helps mature the eggs in the ovaries. This hormonal increase stimulates the growth of the egg and the uterine lining. This also means you have more energy and feel highly motivated to do all sorts of things.
During this phase, you may feel physically stronger and mentally sharper. Your metabolism is more active, and your body responds well to intense exercise. This is the ideal time to start new projects or exercise more intensely.
The ovulation phase – summer
Around the middle of the cycle, estrogen peaks, triggering the release of luteinizing hormone (LH) and causing ovulation to occur. This hormonal peak leads to a better mood, increased libido, and a natural increase in energy and the desire for social contact.
During this period, you may notice changes such as a slight rise in body temperature and slightly more slippery discharge. This is when you are most fertile. Adequate protein, omega-3 fatty acids, varied fiber, and water support ovulation and hormonal balance. It is also a good time to enjoy exercising and doing strength training.
The luteal phase – autumn
After ovulation, progesterone takes center stage. This hormone prepares the body for a possible pregnancy by thickening the uterine lining and raising the body temperature. Metabolism slows down slightly, making you feel more in need of rest. If fertilization does not occur, progesterone and estrogen drop, which can lead to premenstrual symptoms such as mood swings, bloating, or fatigue.
Adequate sleep, stable blood sugar, and foods containing magnesium, vitamin B6, iron, zinc, vitamin C, and vitamin D help you get through this phase more comfortably and stabilize hormonal fluctuations. During this phase of your cycle, take more rest, spend time in nature, and avoid exercising too intensely. Focus more on yoga or Pilates.
How do you live according to these 4 seasons?
Living according to the seasons of your cycle means understanding what is happening hormonally in your body and adjusting your diet, planning, and lifestyle accordingly. The hormones estrogen, progesterone, LH, and FSH together determine the rhythm of your energy, concentration, and mood. By not viewing these fluctuations as random, but as a biological pattern, you can work better with your body instead of working against it.
During the menstrual phase, comparable to winter, estrogen and progesterone are at their lowest. Your body loses blood, iron, and energy, and is busy restoring the uterine lining. Rest and nutrition play an important role here. Slightly less exertion and eating warm, iron-rich meals help support recovery and hormonal stability.
After menstruation, the follicular phase begins, the spring of the cycle. Estrogen rises and stimulates growth: of the uterine lining, but also of your energy and cognitive sharpness. This is the period when you are often most productive. By starting new projects or training more intensely now, you make use of the natural build-up of strength and concentration.
Around ovulation, the summer, estrogen reaches its peak and luteinizing hormone (LH) rises. The body prepares for a possible fertilization. Most women experience a better mood and more self-confidence during these days. This is a suitable time for social and communicative activities. At the same time, adequate hydration and protein-rich food are important to properly support ovulation and the hormonal peak.
After ovulation, estrogen drops and progesterone rises: the autumn phase. This hormone has a calmer, stabilizing effect and prepares the body for a possible pregnancy. Energy levels often drop slightly, and the body calls for rest and foods with slow carbohydrates, magnesium, and B vitamins to limit mood swings and fatigue.
By gaining insight into these physiological changes and tailoring your lifestyle to them, you can reduce hormonal symptoms, work more productively, and strengthen the natural balance of the cycle. It is a practical way to use your body's biology as a guide to feel better every day and support your hormonal health.
Would you like to discover which nutrients best support your cycle?
View our Preconception bundle or contact our experts via info@mompwdr.com
Frequently asked questions about living according to your menstrual cycle
1. What does it mean to live according to your menstrual cycle?
Living according to your cycle means adjusting your diet, energy, and rest to the four phases of your menstrual cycle. Each phase — menstruation, follicular phase, ovulation, and luteal phase — requires something different from your body and hormones.
2. How does living according to your cycle help with hormonal balance?
By living according to your hormonal rhythm, you support the natural fluctuations of estrogen and progesterone. This reduces symptoms such as PMS, fatigue, and mood swings, and promotes a healthy menstrual cycle.
3. What food supports my hormones during the cycle?
Food with healthy fats, proteins, fiber, magnesium, and folate helps keep your hormones balanced. Sugar, alcohol, and processed foods can actually reinforce estrogen dominance or hormonal imbalance.
4. If I start living according to my cycle, can I improve my fertility?
Yes. By living according to your cycle, you can better recognize your fertile days, improve egg quality, and support the balance between estrogen and progesterone. All of these are factors that increase the chances of pregnancy.
