Managing Your Cycle for Better Energy and Wellness

Do you ever feel like your energy, mood or skin completely changes week to week?

You're not imagining it. Your menstrual cycle isn’t just about your period—it’s a beautifully complex rhythm that affects your hormones, metabolism, digestion, skin, and even how sociable you feel.

Once you begin understanding and working with your cycle instead of against it, you can unlock more consistent energy, clearer skin, improved digestion, and a deeper sense of wellness.

Let’s walk through the four phases of your cycle and explore how to support your body in each one for better balance and vitality.

1. Menstrual Phase (Day 1–5)

This is the phase most of us know well—your period. Hormones like oestrogen and progesterone are at their lowest, which means your energy often is too.

Your body is focused on shedding and resetting. Think of this time as your internal winter: a moment for quiet, rest and repair.

What to expect:

• Low energy
• Skin may feel dry, dull, or more sensitive
• Cramping, fatigue, brain fog

Support your body with:

• Warm, iron-rich foods: bone broth, cooked leafy greens, slow-cooked stews, beetroot
• Magnesium and B-vitamins to ease cramps and support energy
• Restorative movement: yoga, walking, or simply doing less
• Journaling and reflection

This is not the time to push through. Honour your body with softness.

2. Follicular Phase (Day 6–13)

As your period ends, oestrogen starts rising, and so does your energy. This is your inner spring: a time of lightness, clarity and potential.

What to expect:

• Boost in energy and motivation
• Clearer skin, improved digestion
• Creativity and openness

Support your body with:

• Fresh, vibrant foods: lean proteins, raw veggies, fermented foods
• Light, energising meals to support detox pathways
• Gentle cardio, strength training, trying new activities
• Vision boarding, planning, creative work

This is the perfect time to start new projects or routines.

3. Ovulation Phase (Day 14–17)

This is your inner summer—the peak of your cycle. Oestrogen is high, libido and energy soar, and you may feel magnetic and social.

What to expect:

• Glowing skin and fuller hair
• Strong digestion and metabolism
• Feelings of confidence and connection

Support your body with:

• Zinc-rich foods: oysters, pumpkin seeds, legumes
• Colourful salads, smoothies, fresh herbs
• More intense exercise if you enjoy it
• Networking, public speaking, date nights, socialising

It’s a great time to enjoy connection and celebrate your body.

4. Luteal Phase (Day 18–28)

After ovulation, progesterone rises to support potential implantation. This is your inner autumn: a time of slowing down, introspection, and grounding.

What to expect:

• Energy gradually dips
• Increased sensitivity, mood shifts
• PMS, cravings, breakouts may appear

Support your body with:

• Root vegetables, B6-rich foods, healthy fats (avocados, nuts, oily fish)
• Magnesium for mood and sleep support
• Gentle workouts or rest
• Saying "no," reducing screen time, early nights

This phase asks you to turn inward and care for yourself more deeply.

Living in Sync with Your Cycle

Cycle awareness changes everything. When you understand that your hormones fluctuate across the month, it becomes easier to stop pushing through and start aligning your habits to support your body.

It helps you make sense of:

• Why some weeks you feel productive and energised
• Why other weeks you need rest and quiet
• How your skin and digestion can fluctuate

When you live in sync with your cycle, you create space for self-compassion and sustainable wellness.

Ready to Support Your Cycle Naturally?

Start by creating the right foundation. The Foundations of Health Guide will help you develop the rhythms and routines that support hormonal balance, sleep, energy and emotional wellbeing throughout your cycle.

Pair it with the Nutrition Guide to learn how to build your plate with real, nourishing foods that support each phase of your cycle and reduce PMS symptoms.

Support your cycle from the inside out.

‍Book your 1:1 naturopathy consultation today!