I recently shared a video on YouTube about how to map out the different phases of your cycle, let’s go over some different ways to care for yourself during each phase.

As always we’re all different and unique so tweak these suggestions based on what you’re drawn to. These are all just suggestions, and you’ll quickly learn what you’re into and what’s missing from your list.

You’ll become more in tune with your body the more cycles you pay attention to. But definitely do what feels right and good in each phase.

Put your short list of tips and tricks into your repeating calendar events for your cycle phases, on sticky notes in your bathroom or another place where you can easily take a look.

We’re going to start with the menstrual phase.

For each phase, I’ve roughly broken up my suggestions into diet, self-care, and exercise, which all are self-care categories in my mind.

MENSTRUAL PHASE - Days 1-5

Self-Care - Take it slow! Obviously minimizing symptoms of your period. So, heating pads, warm baths (add some Epsom salt), extra sleep, and pain meds.

Feel free to say NO and keep your calendar as clear as possible. Delegate tasks at home (or at work) where possible. If you’re into it meditate or journal.

I know I just said to slow down and take it easy, but if you’re like me you may get a burst of energy and motivation after the heavy days and want to start planning and taking action. Kind of like spring cleaning and preparing for the cycle ahead.

Exercise - You can go on an easy stroll around the block, or do some gentle stretching/yoga, but take it easy on the exercise while you’re bleeding. For me, pushing myself too hard is a surefire way to kick up those cramps.

Diet - Focus on iron-rich foods and vitamin C, which helps your body absorb iron, to replenish what you’re losing through your period.

Iron-rich foods:

Veggies: spinach, sweet potatoes, broccoli, kale.

Fruit: strawberries, watermelon, raisins, dates, dried apricots and peaches.

Beans and misc: tofu, lentils, pistachios, pumpkin seeds, sesame seeds, flax seeds, almonds, cashews, and beans such as kidney, garbanzo or white beans.

Vitamin C foods:

Veggies: red pepper, green pepper, broccoli, brussel sprouts, cabbage, cauliflower, potato, tomato, spinach, green peas.

Fruits: oranges, grapefruit, kiwi, strawberries, cantaloupe.

FOLLICULAR PHASE - Days 6-12

Self-Care - This is the time to try new things. Plan out your goals and dreams for this cycle. Think active self-care. Your goal for this phase is to do things that rejuvenate and energize you. Head out on a nice walk, hang out with friends and be social, go to a museum, park, or botanical garden.

Exercise - Time to be active. Find your flow with yoga, dance, or go on a hike.

Diet - Focus on healthy carbs and protein to fuel your body for upcoming ovulation.

For those carbs:

Sweet potatoes, bananas, potatoes, corn, legumes, beans, lentils, quinoa, avocado, apples, rice, and whole wheat breads.

As for the protein:

Go with lentils, beans, tofu, peanut butter, oats, and quinoa, to name just a few.

OVULATORY PHASE - Days 13 - 14

Self-Care - You’re feeling energized and social, lean into that! Go out to dinner with friends or your partner, plan a trip for this phase, and just get out and do the fun things you enjoy. Time for adventurous self-care. Treat yourself to a hair appointment, fresh manicure, shopping, or massage.

Exercise - This phase is a great time for workouts you like, and to pump it up with high-intensity workouts. Nothing is really off the table in this phase as far as exercise.

Diet - You might not be as hungry so focus on fresh, protein-rich foods as well as fiber to keep everything moving to expel any extra hormones.

A few fiber-rich foods:

Raspberries, pears, green peas, broccoli, whole wheat pasta, quinoa, oatmeal, split peas, lentils, black beans, and chia seeds.

And those proteins we talked about:

Lentils, beans, tofu, peanut butter, oats, and quinoa.

LUTEAL PHASE - Days 15 - 28

Self-Care - Don’t fight lower energy levels, listen to your body and slow down. Plan for things that don’t require a lot of energy like meeting a friend for a coffee or lunch. Snuggle up and read a book or watch your favorite TV show. Warm baths (add magnesium via Epsom salt) and any other soothing things you’re drawn to.

You also might notice you’re drawn towards tying together loose ends and wrapping up projects. This is also a great time to clear out things and organize, which in turn helps clear your mind from feeling overwhelmed by the clutter. Also a great time to journal (dreams, stream of consciousness).

Exercise - Pilates, strength training, and yoga are best during this phase, but tone it down towards the second half of this phase. So think of things like yoga and walks.

Diet - We want to add magnesium to help prep for any PMS, and B vitamins to help boost serotonin levels for better moods.

Magnesium-rich foods:

Dark chocolate, avocados, nuts legumes, tofu, seeds, leafy greens, and bananas.

Where to find B vitamins:

Brown rice, tofu, green peas, avocados, spinach, lentils, mushrooms, and asparagus. But if you’re mostly plant-based you may want to consider adding a B vitamin supplement.

And if you have it in you try to prep foods for your menstrual phase so you can take it as easy as possible while you’re bleeding.

OK, and then let’s end with a list of things you can do to nourish your body and mind throughout your cycle:

Stay hydrated — drink those fluids each day. If you’re like me and struggle with plain water don’t forget about teas, fresh juice, sparkly water, and flavored water.
Keep your stress in check — meditate, journal, get out in nature, and soak up some direct sunshine each day.
Move your body every day even if it’s just a slow walk around your neighborhood or favorite park.
Get in your daily fiber to clear out excess estrogen and to help with any constipation issues.
Take breaks from caffeine, alcohol, animal products, sugar, and packaged foods (a great time for this is the luteal phase).
Rest when necessary and don’t feel guilty.
Get on a consistent sleep schedule.
Get off electronics 1-2 hours before bed and consider a weekly 24-hour break.

Alright, I hope you’ll find something that works for you with all of these suggestions. If you have any you like to add throughout your cycle or for specific phases be sure to comment those down below.