Your hormones shift throughout the month, and what you eat plays a major role in how you feel. The right nutrients at the right time can support steady energy, balanced moods, and better overall well-being. Instead of working against your body, it’s time to work with it.

During your period, comfort is key as energy levels dip. Replenish lost iron and minerals with foods such as:

• Leafy greens (spinach, kale, collard greens)
• Whole grains (brown rice, quinoa, oats)
• Legumes (lentils, chickpeas, black beans)
• Nuts and seeds (sunflower seeds, almonds, flaxseeds)
• Eggs
• Dairy products (milk, cheese, yogurt)
• Lean meats (chicken, turkey, pork)
• Fish (salmon, trout, tuna)
• Avocado
• Bananas

Enter the 'spring' phase with nutrient-dense foods to balance oestrogen production. Incorporating these nutrient-dense foods into your diet can support hormonal balance by providing the body with essential nutrients that help regulate oestrogen levels.

• Flaxseeds
• Chia seeds
• Sesame seeds
• Soy products (tofu, tempeh, edamame)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Berries (blueberries, strawberries, raspberries)
• Leafy greens (spinach, kale, Swiss chard)
• Whole grains (quinoa, brown rice, oats)
• Nuts (almonds, walnuts, pistachios)
• Fatty fish (salmon, mackerel, sardines)

As ovulation peaks, support liver detoxification and oestrogen clearance with greens. Eat small meals throughout the day to maintain stable blood sugar levels.

• Brussels sprouts
• Kale
• Broccoli
• Quinoa
• Brown rice
• Cold-water fish (such as salmon, trout, or mackerel)

In the 'fall' season, focus on foods high
in zinc, magnesium, and vitamin B6 to support progesterone production and blood sugar balance. Stay hydrated with water-rich fruits and vegetables to combat water retention.

Foods high in zinc:

• Oysters
• Beef
• Pumpkin seeds
• Chickpeas
• Lentils

Foods high in magnesium:

• Spinach
• Almonds
• Cashews
• Avocado
• Bananas

Foods high in vitamin B6:

• Chicken
• Turkey
• Sunflower seeds
• Pistachios
• Tuna

Water-rich fruits and vegetables:

• Cucumbers
• Watermelon
• Celery
• Strawberries
• Oranges

Transition into menopause with a focus on healthy fats, proteins, and organic produce to support comfort and gut health. Avoid inflammation-triggering foods and prioritise calcium-rich options for bone health.

1. Healthy Fats :

• Avocado
• Olive oil
• Coconut oil
• Fatty Fish (salmon, mackerel, sardines)
• Nutty seeds (almonds, walnuts, chia seeds)

2. Lean Proteins :

• Chicken
• Turkey
• Fish
• Eggs
• Tofu or Tempeh

3. Organic Product :

• Leafy greens (spinach, kale, swiss chard)
• Berries (blueberries, strawberries, raspberries)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Bell peppers
• Tomatoes

4. Calcium-rich options :

• Dairy products (milk, yogurt, cheese)
• Fortified plant-based milk (almond milk, soy milk)
• Leafy greens (collard greens, bok choy, turnip greens)
• Fortified cereals
• Tofu

Focus on nourishing foods, balanced hormones, and stress management to help restore your cycle naturally. Prioritise healthy fats, proteins, and key nutrients to signal safety and balance to your body.

1. Lean Proteins :

• Chicken breast
• Turkey breast
• Fish (salmon, tuna, trout)
• Tofu
• Lentils

2. Iron-Rich Foods

• Spinach
• Lentils
• Chickpeas
• Red meat (lean cuts such as sirloin or tenderloin)
• Quinoa

3. Calcium Sources

• Dairy products (milk, yogurt, cheese)
• Fortified plant-based milk (almond milk, soy milk)
• Leafy greens (kale, collard greens, bok choy)
• Fortified cereals
• Tofu

4. Vitamin D Sources

• Fatty fish (salmon, mackerel, sardines)
• Fortified foods (cereals, orange juice, milk)
• Egg yolks
• Cod liver oil
• Sun exposure (in moderation)

5. Healthy Fats

• Avocado
• Nuts (almonds, walnuts, pistachios)
• Seeds (chia seeds, flaxseeds, pumpkin seeds)
• Olive oil
• Fatty fish (salmon, trout, mackerel)