Nourishing your cycle

For some women, periods postpartum begin again as early as 4-6 weeks, or for others they might take 1-2 years to return. One factor you should consider is whether or not you breastfeed as that is proven to impact this time. I breastfed one baby and bottle fed the other and got my period back at about 7 months postpartum. 

Winter or menstruation days 1-5– Shedding the lining of your uterus

During days 1-5, the ‘winter’ phase of your cycle, all of your hormones are at their lowest, and it’s common to feel sluggish or fatigued. This is the time to embrace both rest and to focus on analytical work, engaging in reflective activities such as making plans for the month ahead or goal setting – both physically and emotionally this phase is a natural retreat. 

To best support your body, focus on consuming warming foods, foods that improve blood flow and foods high in minerals and iron. These ingredients listed are best for supporting your body best through this phase of postpartum menstruation:

• Nettle tea: a nourishing herb that both reduces inflammation and replenish iron levels 
• Organic organ meats: known to be rich in iron and essential nutrients to support energy levels 
• Leafy greens: Packed with magnesium and iron for energy support and muscle relaxation 
• Veggie soups: warm and easily digestible as well as being hydrating and rich in vitamins and minerals 
• Lentils and pulses: these are perfect for replenishing nutrients that may have been lost whilst being high in iron 
• Cacao: not only a source of magnesium, but cacao is proven to lift your mood 
• Broths: essential for recovery and digestion as well as rich in collagen 
• Natural pain relievers such as ginger, chamomile: both natural anti inflammatories helping to alleviate cramps and discomfort as well as muscle relaxation 

Foods high in iron are particular essential as your body replenishes its blood stores to maintain energy levels:

• Blackstrap molasses: a plant-based source of iron helping to support bone health at this time 
• Cooking in a cast iron pan: not only adds iron to your food but enhances iron absorption, especially when cooking with acidic foods like tomatoes 
• Liver: packed with nutrients that help replenish iron levels 
• Red meat: it is easily absorbed into the body and supports restoration of blood levels 
• Beans (kidney beans, edamame, chickpeas): another great plant-based source of iron as well as fiber helping to maintain digestive health 
• Nuts: such as almonds and cashews provide a good amount of iron alongside healthy fats and protein 
• Apricots: help boosts iron absorption whilst being a satisfying snack with their natural sweetness 

Foods high in magnesium will help regulate hormonal fluctuations which cause discomfort and fatigue alongside improving sleep quality and supporting mood:

• Dark chocolate: not only is it rich in magnesium, it also has antioxidants which can improve mood 
• Avocado: packed with both magnesium and healthy fats making it a great option 
• Nuts & seeds:  provide a good amount of magnesium alongside healthy fats and protein 
• Legumes: beans, lentils and peas are rich in magnesium dn fiber to provide steady energy 
• Tofu: plant-based source catering for all diets or if you’re simply looking for variety in your protein sources 
• Whole grains: foods like quinoa, oats and brown rice packed with magnesium providing sustained energy 
• Bananas: rich in magnesium and potassium helping to reduce bloating during menstruation 
• Dark leafy greens: spinach, chard and kale are key sources of nutrients which help to reduce cramping 
• Fatty fish like salmon: rich in both magnesium and omega-3 fatty acids reducing inflammation 

Spring or follicular phase days. 5-14– Your body is preparing to release an egg

During this follicular phase, Oestrogen is your dominant hormone. The flirty hormone that can make you feel attractive, productive and more energised. During this phase we want to prioritise consuming lots of cruciferous veggies such as:

• Broccoli, brussels sprouts and Kale remove excess oestrogen from the body as we don’t want too much – we want to be promoting a hormonal balance
• Fresh fruits and veggies: rich in vitamins, minerals and antioxidants to improve digestion and provide an overall better well-being 
• Wholegrains such as buckwheat: these grains improve steady energy keeping you feel nourished and balanced 
• Fermented foods (kombucha, kimchi and sauerkraut, pickled veggies): great for gut health and regulate bowel movements supporting the body’s natural process of hormonal clearance
• Flax seeds: help to regulate oestrogen levels and further that process of hormonal rebalance 

The follicular phase is the best time of the month to focus on creativity, and do the work- be productive. You may notice you have more energy and feel more motivated to engage in physical activities; embrace this phase to get things done and work on new projects whilst fueling your body with the right nutrients to support your hormones postpartum. 

Summer or ovulatory phase days 14-20– Your body is releasing eggs

During the ovulatory phase, your oestrogen levels peak meaning, making this the perfect time to tackle your to-do list, take on higher intensity workouts and push your overall productivity. As your body is preparing for potential fertilisation, this can also be the time you feel more attractive and magnetic. Ask for what you want this time of month whilst nourishing your body by focusing on healthy fats, vitamin B6, folate and choline to support hormone balance (whether trying to conceive or not). 

When your oestrogen is high you want to eat anti inflammatory foods that support your liver and metabolise excess oestrogen: 

• Whole foods (fruits, nuts, seeds and grains): these foods are packed with vitamins and antioxidants that help nourish the body 
• Berries: help to combat oxidative stress caused by high oestrogen level whilst also supporting liver health 
• Dark chocolate: excellent source of magnesium and helps to support mood and muscle function 
• Turmeric: contains a powerful anti inflammatory compound that helps reduce inflammation in the body 
• Veggies: packed with all the nutrients you needs to maintain a healthy hormonal balance 
• Fatty fish: rich in both magnesium and omega-3 fatty acids reducing inflammation 
• Garlic: essential for liver detoxification and supports your immune system 
• Almonds: packed with healthy fats, vitamin E and magnesium 

If you ARE trying to conceive, it is important to include these additional foods that provide vital nutrients for reproductive health:  leafy greens, peas, kidney beans and a high qualify folate supplement 

Autumn or Leuteal phase days 20-15  – Your body is preparing for menstruation 

The luteal phase is the last phase of your cycle and is also the longest phase making it vital to support your body’s natural rhythms. Your dominant hormone in this phase is progesterone encouraging your body to slow down whilst also speeding up your metabolism – this means you need to eat more to feel energised!  Progesterone also promotes deeper sleep and rest, making this a time for rest and recovery and prioritizing soothing and stable foods to support your body. Focus on strength training or Pilates and avoid any excess stress where possible. 

For your nutrition during this time you need to prioritise nutrient dense whole foods. Think whole, nutritious foods rich in Vitamins such as dark leafy greens, quinoa and magnesium rich foods such as cacao and pumpkin seeds to help reduce the incidence of cramping and support overall comfort. This is a good time to consume cruciferous veggies (arugula, bok choi, broccoli ,sprouts, cabbage, cauliflower) and high fibre foods which are essential to help with detoxification to help remove excess oestrogen that can contribute to PMS symptoms.