Important: Educational only—not medical advice. Seek urgent care for very heavy bleeding (soaking a pad/tampon every 1–2 hours for several hours), severe or one‑sided pelvic pain, fainting, fever with pain, pregnancy concerns, or cycles shorter than 21 days or longer than 45 days for several months. See “Red‑Flag Symptoms” below for more.

Cycle at a Glance

Most people move through four repeating phases. Lengths vary for each person and may change month to month.

Menstruation (Days ~1–5): Lining sheds. Hormones: estrogen & progesterone low.
Follicular (Days ~1–13, overlaps with period early): Egg prepares. Hormones: estrogen rises; FSH supports growth.
Ovulation (~Day 14 in a 28‑day cycle): Egg is released. Hormones: LH surge; estrogen peaks.
Luteal (Days ~15–28): Body prepares for possible pregnancy. Hormones: progesterone rises, then falls if not pregnant.

Key players:

Estrogen: energy, mood, skin, brain, bones.
Progesterone: calm, sleep, body temperature.
Prostaglandins: can trigger cramps during your period.

What You Might Feel & Why

Cramps & backache: prostaglandins cause uterine muscle tightening—heat + anti‑inflammatories can help.
Bloating & breast tenderness: common late luteal/period; influenced by progesterone and fluid shifts.
Mood shifts & irritability (PMS): hormones + sleep/stress changes; steady meals and movement help.
Acne: often around late luteal/period.
Cravings & appetite ups/downs: progesterone changes + serotonin dips; balanced snacks help.
Energy & focus swings: many feel brighter mid‑cycle; slower late luteal—normal.

Everyday Care — The Rhythm Routine

Daily Foundations 

Protein + fiber each meal (eggs/Greek yogurt/beans/tofu + vegetables/whole grains/fruit).
Hydration: water or herbal tea; moderate caffeine if it worsens anxiety or sleep.
Move most days: walk, bike, dance, or sports you enjoy.
Sleep 7–9 hours; dim lights/screens 60 min before bed.
Track cycle start date, flow, symptoms, and what helps (app or paper).

Phase‑by‑Phase Mini Guide

Menstruation — Rest & Replenish

Do: heat pad, gentle stretching/walking, short naps.
Eat: iron + vitamin C (beans/lentils/spinach + citrus), magnesium sources (pumpkin seeds, almonds, black beans, dark chocolate), omega‑3s (salmon, chia).
Limit if sensitive: high salt, alcohol, excess caffeine.

Follicular — Build & Begin

Do: plan new tasks; practice skills/strength; moderate cardio.
Eat: protein + colorful produce; probiotics (yogurt/kefir/kimchi); complex carbs (oats, quinoa, sweet potato).

Ovulation — Shine & Connect

Do: presentations, team projects; higher‑intensity workouts if you enjoy them; hydrate well.
Eat: light, balanced meals/snacks (protein + fiber) to steady appetite.

Luteal — Calm & Complete

Do: finish to‑dos; lower‑impact strength, Pilates/barre, steady cardio; extra wind‑down time.
Eat: potassium‑rich foods for bloat (banana, avocado, leafy greens), magnesium foods, omega‑3s; keep sodium moderate; regular meals to curb cravings.

Food as Support (Mix & Match)?

For cramping: omega‑3s (salmon, sardines, walnuts, chia), magnesium (pumpkin seeds, beans, leafy greens, dark chocolate), ginger/turmeric tea.
For bloating: potassium foods (avocado, spinach, banana), cucumber, pineapple, peppermint/fennel tea; ease up on very salty foods and fizzy drinks.
For low energy: iron (lentils, beef, tofu, spinach) + vitamin C; complex carbs + protein (oats + nuts; rice + beans).
For focus & mood: regular meals; protein at breakfast; omega‑3s; sunlight walk.
If managing blood sugar (e.g., Type 2 diabetes): anchor meals with protein + fiber first, add smart carbs (berries, beans, whole grains), and notice patterns across phases.

Move With Your Cycle (at‑a‑glance)?

Menstruation: walking, mobility, restorative yoga.
Follicular: progressive strength; moderate cardio; skill work.
Ovulation: higher intensity/plyos if desired; mind joint feel.
Luteal: lower‑impact strength; Pilates/barre; zone‑2 cardio; mobility.

The best workout is the one you can recover from. Adjust for pain, fatigue, or big life weeks.