As ovulation peaks, support liver detoxification and estrogen clearance with foods like brussels sprouts, kale, and broccoli. Opt for light, wholesome foods like quinoa, brown rice, and
cold-water fish. 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 addition to these foods, it's beneficial to eat small, wholesome meals throughout the day to maintain stable blood sugar levels. This can include snacks like nuts, seeds, fruits, and vegetables to keep energy levels consistent and support overall wellbeing during this phase of the menstrual cycle.

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

Incorporating these foods into your diet during the 'fall' season can help support hormone balance, blood sugar regulation, and alleviate water retention. Additionally, staying hydrated with water-rich foods can promote overall hydration and wellness.

Transition into menopause with a focus on
healthy fats, proteins, and organic produce to support comfort and gut health.
Avoid inflammation-triggering foods and prioritize 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

It's important to avoid inflammation-triggering foods such as processed foods, refined sugars, and excessive amounts of red meat. Prioritising these nutrient-rich foods can support comfort, gut health, and bone health during the transition into menopause.

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)

Incorporating these nutrient-dense foods into your diet can help address potential imbalances and support overall health if your period goes missing. Remember to consult with a healthcare professional if you're experiencing irregularities in your menstrual cycle.