Inside: If your cycle feels unpredictable — from energy dips to mood swings to surprise cravings — it’s not just “part of being a woman.” This post breaks down the hormones of your menstrual cycle and how to work with them, not against them.
I remember the days of my cycle always being chaotic. One month I was good, the next moody, fatigued, with painful cramps, or bloated. I thought this was just “being a woman.” Once I began to learn about the hormones of the menstrual cycle, I began to understand those symptoms were small messages from my body. Not punishment. Not random. The signs my cycle needed support.
If your cycle seems like a rollercoaster, you’re certainly not alone. Maybe you dread your period every month. Maybe you find yourself feeling completely different based on the week. Or maybe it’s your energy, cravings, and mood that shift in a way that seems unexplainable. It’s frustrating when you want to be in control, but your body seems to have its own agenda.
Here’s the truth: your cycle shouldn’t be a burden. A healthy menstrual cycle is a vital sign. It tells us about our hormones, our metabolism, and our overall health. When we are balanced, our period shouldn’t consume us – it should just be a part of our body’s rhythm [1].
Let’s look at the hormones of the menstrual cycle, what a healthy cycle looks like and most importantly, how to support your cycle, so you feel more like yourself all month long.
What’s a healthy menstrual cycle?
Most healthy cycles range 21–35 days and have a bleeding duration of 3–7 days. Some symptoms can feel normal, but heavy bleeding, severe pain, or severe mood swings is not “normal.” These are signs your hormones might be imbalanced, and it’s worth paying attention [1].
The four phases of the menstrual cycle
Each phase has a unique window of time in which you can work with your body, not against it.
1) Menstruation (~Days 1 – 7)
This is your bleed. Estrogen and progesterone are the lowest during this time. It is common to feel slower and tired. You uterine lining is shedding, and your body needs gentle care.
Support: Warm, iron-rich foods (leafy greens, beans, grass-fed meats), mineral packed broth, gentle movements like walking or stretching. “I took a nap” is not the equivalent to “I am lazy”- it is smart and wise- during this phase in particular.
2) Follicular phase (~Days 1 – 13, overlaps early with your menstruation phase)
Estrogen is rising and FSH (follicle-stimulating hormone) is released triggering the ovaries to create follicles containing eggs. You may notice an increase in energy. You may feel clearer, more outgoing, and excited to make plans.
Support: Rainbow foods (lots of colors), fermented foods for gut health, protein to stabilize blood sugar. Think meals with fresh and vibrant foods to match your mood.
3) Ovulation phase (~Day 14 of a 28-DAY cycle)
The LH (luteinizing hormone) peaks triggering the releases of an egg. Estrogen peaks and there is a slight elevation in testosterone. This is a time where women often feel their most confident.
Support: Omega 3 source foods (salmon, sardines, chia, flax) foods high in zinc (pumpkin seeds, oysters, lentils), and plenty of water. If you are able, vigorous exercise is manageable during this time.
4) Luteal phase (~Days 15-28)
Progesterone goes up to prep for a possible pregnancy. If no pregnancy occurs, progesterone declines—and that drop may initiate PMS symptoms like cravings, mood swings, bloating, or sleep changes [1, 5]. Cravings often show up strongest in this phase. If you’ve ever noticed cravings spike before your period, here’s why that happens and what you can do about it.
Support: Magnesium-rich foods (pumpkin seeds, dark chocolate, almonds, spinach), vitamin B6 foods (bananas, chicken, potatoes), plus calming meals with protein and complex carbs. An earlier bedtime can help too [5].
Nutrition for a balanced cycle
Food is so powerful. A balanced plate—protein, healthy fats, fiber-filled carbs, and lots of color—keeps blood sugars stable and inflammation lower. Which means fewer mood crashes and less hormone-related chaos Balancing blood sugar is one of the simplest ways to support steady hormones — I break this down more in my post on sugar and cravings. An anti-inflammation diet (lots of veggies, fruit, legumes, nuts, olive oil, and omega-3-rich fish!) creates a solid foundation for most women [2].
Your cycle has rhythm — nourish each phase with foods that support energy, hormones, and mood.
Key nutrients to emphasize (plus quick food ideas)
• Vitamin D – supports overall hormone and immune function.
Food ideas: fatty fish, egg yolks, fortified milks.
• Magnesium – calms the nervous system, may support some with PMS-like tension or cramps.
Food ideas: pumpkin seeds, almonds, spinach [3, 4].
• Zinc – important for reproductive health and ovulation.
Food ideas: pumpkin seeds, oysters, lentils [3, 4].
• Vitamin B6 –some research shows possible relief of PMS symptoms especially mood related [3].
Food ideas: bananas, poultry, potatoes.
• Omega-3 fatty acids–lower inflammation; supplemental omega-3s may help with some menstrual pains if you get approval from your doctor to take them [2, 6].
Food ideas: salmon, sardines, chia, flax, walnuts.
Just a quick point about taking supplements for hormone balance: There are plenty of women who respond positivity to using supplements and some who don’t. If you choose to use supplements, check-in with a doctor, or practitioner knowledgeable about supplements and possible interactions [4].
Lifestyle habits that support the hormones of your menstrual cycle
The hormones of the menstrual cycle do not exist in isolation. Your habits everyday matter.
• Sleep: 7–9 hours of sleep is recommended. Sleep quality usually dips at or right before your period, so protect your wind-down routine and minimize stimulation in the evening [5].
• Stress: Chronic stress increases cortisol, which can throw your cycle off course. Breathwork, walking, journaling, therapy, or even just “phone-off” moments help.
• Exercise: Move your body the way that matches your phase—for example: gentle movement during your period, high intensity around ovulation, moderate level in luteal phase. Consistency over intensity.
My discovery
I thought mood swings, cravings, exhaustion was just being a woman. And once I started to support my cycle with food, targeted nutrients and lifestyle habits, things shifted. Energy leveled out, cravings settled, and I didn’t dread my period. That’s why I do what I do now—support women to read their bodies, be less overwhelmed and feel in control again.
How to get started this week
1) Build a “balanced plate” at most meals. Protein, fiber containing carbs, healthy fats, and color.
2) Get in two magnesium rich foods most days per week (hello pumpkin seeds + dark chocolate).
3) Incorporate omega-3s 2-3 times this week (canned salmon counts).
4) Protect your sleep window. Have a consistent bedtime especially in late luteal and menstrual days [5].
5) Track your cycle. Jotting down what you notice for energy, mood, cravings, and sleep helps identify patterns very quickly.
Low energy, brain fog, or feeling run-down can be signs your iron needs support. This free guide and meal plan share simple, food-first ways to support iron absorption, steady your energy, and rebuild your iron levels naturally.
Next steps
✨ Grab my free guide –5 Ways to Support Iron Levels Naturally – to support your iron levels, reset your gut, and feel balanced again. Check out all the free guides in the freebies library.
✨ Ready for one-on-one help? Consider The Calm & Clear Method – a personalized 3-month journey to support digestion, soothe anxiety, reduce cravings, balance hormones, and restore vibrant energy with personalized nutrition and advanced testing.
The hormones of the menstrual cycle are not supposed to make life hard. With the right support, your cycle can feel like a steady rhythm again—one that works with you, not against you.
Be well,
Alysha Breanne
Bonus Freebie: 3-Page Guide: Healthy Cycle Survival Guide
I put together a free 3-page guide to help you understand the four phases of your cycle and what your body needs in each one. You’ll get simple food, lifestyle, and stress-support tips that actually make your cycle feel more manageable.
✨ Here’s a peek at page 1 — if this speaks to you, you’ll definitely want the full guide.
📩 I’ll be sending it to my subscribers this Wednesday. Not on the list yet? Join here to grab your copy — and get full access to my future guides and wellness tips, too.
More Wellness Reads:
Alysha Breanne, CHN, CFNP — Certified Holistic and Functional Nutritionist helping women with iron deficiency, low ferritin, fatigue, and absorption issues restore steady energy using personalized nutrition and testing when needed.