How To Holistically Heal Your Menstrual Cycle

In my clinic, I see so many women dealing with irregular periods, painful cramps, hormonal swings, PMS and PMDD, endometriosis, fibroids, or missing periods altogether. These issues are not just inconvenient, they’re signs of deeper imbalance. And yet, what stands out most is how many women feel disconnected from their cycles.

The menstrual cycle has long been misunderstood, ignored, or medicalised without offering true understanding. Instead of being seen as a vital sign of health, it’s often treated as something to suppress or silence. But your menstrual cycle is not a monthly burden, it’s a living rhythm. And when you understand it, you gain insight not only into your reproductive health, but into your energy, mood, digestion, and sense of self.

By learning to work with your cycle not against it, you can start to reclaim your hormonal health and return to a state of rhythm and balance. Below is a breakdown of the four phases, what to expect each day, and how to support yourself through each shift.

Getting to Know Your Menstrual Cycle: A Day-by-Day Guide (Days 1–28)

Days 1–5: Menstruation (Bleeding Phase)

What’s happening hormonally:
Oestrogen and progesterone are at their lowest; the uterine lining sheds.

How you might feel:
Tired, introspective, craving rest. You may notice cramps, bloating, and emotional sensitivity.

How to support yourself:

• Prioritise warmth and rest

• Eat iron-rich foods: organic chicken liver pâté, grass-fed red meat, and pastured eggs

• Include Omega-3s from wild salmon and sardines

• Sip bone broth for mineral replenishment

• Hydrate and use anti-inflammatory herbs: ginger, turmeric, cinnamon, licorice

• Try our Golden Latte by Apotheca or Harmonia Tisane by Apotheca

• If heavy or painful periods are present, book a consultation with us

Days 6–10: Follicular Phase (Rising Energy)

What’s happening hormonally:
Oestrogen rises; FSH stimulates follicle development; mood and energy lift.

How you might feel:
More focused, optimistic, motivated. Skin may glow.

How to support yourself:

• Start gentle movement—walking, yoga

• Eat cruciferous vegetables to support oestrogen clearance

• Include bitter greens such as endive, rocket and dandelion leaves, lemon juice & zest (from an organic fruit), beetroot and beet leaves, and turmeric to support liver detoxification

• Nourish your gut with fibre (soaked legumes, quinoa, activated seeds, psyllium husk powder) and fermented foods

• Eat healthy fats from wild salmon, avocado, extra virgin olive oil

Days 11–14: Ovulation Approaching

What’s happening hormonally:
Oestrogen peaks; LH surge prepares for ovulation.

How you might feel:
High energy, sociable, confident. Libido increases. Skin and hair may look their best.

How to support yourself:

• Engage in social, creative or high-energy tasks

• Include Zinc rich foods (Oysters, grass-fed beef, lamb, pumpkin seeds, activated sunflower seeds, hemp seeds, activated cashews, wild salmon, sardines, organic chicken, egg yolks, and shiitake mushrooms) and B-vitamin-rich foods (Organic Liver, eggs, nutritional yeast, wild-caught fish, activated nuts and seeds, legumes (soaked and rinsed), leafy greens, avocados, whole grains (properly prepared), bananas, and fermented foods like tempeh and miso)

• Eat light, hydrating foods (cucumber, watermelon, leafy greens)

• Stay hydrated with coconut water or herbal teas like Shine by Apotheca and The Graces by Apotheca

Day 14: Ovulation

What’s happening hormonally:
Egg is released. Oestrogen peaks, progesterone begins to rise.

How you might feel:
Energised, inspired, magnetic. The body is primed for connection and creativity.

How to support yourself:

• Eat foods that support progesterone: Zinc-rich (see above) and B-vitamin-rich foods (see above)

• Maintain hydration and light movement

• This is the ideal time to check in with your goals and expression

Days 15–21: Luteal Phase (Post-Ovulation)

What’s happening hormonally:
Progesterone rises. Oestrogen dips. Metabolism increases slightly.

How you might feel:
Calmer, more inward. You may feel hungrier.

How to support yourself:

• Eat grounding, warming foods such as root vegetables, cooked grains, slow-cooked stews, soups and broths

• Avoid cold meals such as ice cream, smoothies, yoghurt

• Include healthy fats such as activated nut & /seeds, avocado and extra virgin olive oil

• Restorative movement and early nights

• Minimise stimulants

Days 22–28: Premenstrual Phase

What’s happening hormonally:

If there is no pregnancy, progesterone and oestrogen decline. Mood may dip. Sensitivity increases.

How you might feel:
Fatigue, mood swings, irritability, bloating, sugar cravings.

How to support yourself:

• Prioritise magnesium-rich foods such as dark leafy greens (like spinach and silverbeet), activated pumpkin seeds, almonds, cashews, avocado, legumes (soaked and rinsed), whole grains (properly prepared), bananas, dark chocolate, wild-caught salmon, and figs

• Use herbal support: The Graces Tisane by Apotheca for mood, cramps, and discomfort

• Include cruciferous vegetables such as broccoli, cauliflower, kale, cabbage, Brussels sprouts, bok choy, rocket, watercress, radish, mustard greens, turnips, kohlrabi, and collard greens to support oestrogen detox

• Gentle movement, deep rest

• Avoid alcohol and processed sugar (check your food products under ingredients)

• Book in with me if symptoms feel unmanageable or distressing

What Causes Hormonal Imbalance?

Hormone issues rarely arise from a single cause. They're often the result of layered, chronic stressors. 

Some of the most common include:

• Sleep deprivation – disrupts melatonin, cortisol, and insulin

• Gut dysbiosis – impacts oestrogen metabolism (via the oestrobolome)

• Chronic stress – dysregulates cortisol and depletes progesterone

• Environmental toxins – BPA, parabens, and phthalates mimic hormones

• Poor liver function – impairs detoxification of oestrogen

• Blood sugar dysregulation & insulin resistance – especially common in PCOS

• Nutritional deficiencies – particularly magnesium, B6, zinc, iodine, selenium

• Excessive or insufficient exercise

• Obesity or underweight – alters oestrogen production

• Hormonal contraception – suppresses ovulation and natural rhythms

• Age-related decline – especially during perimenopause and menopause

• Light pollution – suppresses melatonin, affecting cycles and sleep

Testing for Hormone Imbalance

Understanding your hormones begins with good testing and tracking.

Blood Tests

Useful for snapshot hormone levels, thyroid health, insulin, and prolactin. Best done during specific cycle phases.

Saliva Testing
Reveals active cortisol and progesterone fluctuations throughout the day.

DUTCH Urine Test
Most comprehensive. Assesses hormone metabolites, cortisol rhythm, and detox pathways.

Cycle Tracking
Includes basal body temperature, cervical mucus, mood, and symptoms. Offers daily insight into ovulation, luteal health, and hormonal shifts.

Reclaiming and Honouring Your Cycle

Your menstrual cycle is not a nuisance. It’s a mirror. It reflects how nourished, rested, and supported you are. When irregular, painful, or absent, it’s your body’s way of asking for help.

Begin by tuning in.

• Use a journal or app to track your symptoms

• Sync your schedule to your phases—rest when bleeding, create when ovulating

• Support each phase with targeted food and herbs

• Get tested if symptoms are persistent

Ready to Heal Your Cycle?

If you’re struggling with painful periods, irregular bleeding, or hormonal symptoms that feel like they’ve taken over your life, know that you’re not alone, and that healing is possible.

Book a 1:1 Naturopathic Consultation to address the root causes of your menstrual imbalance.

Join the Staying Healthy Together Club to receive ongoing support, monthly protocols, and educational resources to guide you back to rhythm.

Together, let’s reclaim your cycle, not just as a sign of health, but as a source of wisdom, vitality, and deep feminine power.