{"id":43732,"date":"2025-05-07T15:00:57","date_gmt":"2025-05-07T22:00:57","guid":{"rendered":"https:\/\/womensvoice.com\/en-ca\/?p=43732"},"modified":"2025-05-13T12:54:36","modified_gmt":"2025-05-13T19:54:36","slug":"cycle-syncing-eat-for-your-hormones","status":"publish","type":"post","link":"https:\/\/womensvoice.com\/en-ca\/articles\/nutrition\/cycle-syncing-eat-for-your-hormones\/","title":{"rendered":"Cycle Syncing – Eat for Your Hormones"},"content":{"rendered":"

[et_pb_section fb_built=”1″ fullwidth=”on” _builder_version=”4.16″ collapsed=”off” global_colors_info=”{}”][et_pb_fullwidth_image src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2025\/05\/cycle_banner.png” alt=”Three middle aged men jumping and very happy” title_text=”cycle_banner” admin_label=”Fullwidth Image” _builder_version=”4.27.4″ vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”][\/et_pb_fullwidth_image][et_pb_fullwidth_code raw_content_tablet=”<\/p>\n

Parents face ongoing challenges in raising healthy, well-nourished children in a world where sugary temptations lurk around every corner.<\/p>\n

” raw_content_phone=”” raw_content_last_edited=”on|desktop” admin_label=”Text – Fullwidth Leader Text” module_id=”fullwidth-leader-text” _builder_version=”4.27.4″ vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”]Women want to understand their bodies better and feel empowered to take charge of their health to truly feel good.<\/pee>[\/et_pb_fullwidth_code][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16″ collapsed=”off” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text – Body Content” _builder_version=”4.27.4″ header_font=”|700|||||||” header_text_color=”#509aa6″ header_font_size=”40px” header_line_height=”40px” vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ header_font_size_tablet=”” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” header_letter_spacing_last_edited=”off|phone” header_line_height_tablet=”” header_line_height_phone=”30px” header_line_height_last_edited=”on|phone” z_index_tablet=”500″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length_tablet=”0px” header_3_text_shadow_vertical_length_tablet=”0px” header_3_text_shadow_blur_strength_tablet=”1px” header_4_text_shadow_horizontal_length_tablet=”0px” header_4_text_shadow_vertical_length_tablet=”0px” header_4_text_shadow_blur_strength_tablet=”1px” header_5_text_shadow_horizontal_length_tablet=”0px” header_5_text_shadow_vertical_length_tablet=”0px” header_5_text_shadow_blur_strength_tablet=”1px” header_6_text_shadow_horizontal_length_tablet=”0px” header_6_text_shadow_vertical_length_tablet=”0px” header_6_text_shadow_blur_strength_tablet=”1px” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”]As a nutritionist and mom of three in my late 40s, I have noticed a growing trend among women seeking to understand holistic approaches to health and wellness, especially in addressing hormonal imbalances and menstrual challenges. Women want to understand their bodies better and feel empowered to take charge of their health to truly feel good.<\/em> The concept of cycle syncing is exciting, as many women have become disillusioned with conventional solutions.<\/p>\n

Growing up, I remember thinking that we were just supposed to feel off during our menstrual cycle, like it was \u201cnormal,\u201d and there was nothing we could do about it. However, I have always been a long-time wellness advocate for looking deeper and understanding the \u201cwhy\u201d and \u201cwhat\u201d can be done. Knowledge is power, and I firmly believe that our bodies have an innate ability to heal themselves when provided with the right environment. After all, no one knows your body better than you do.<\/p>\n

Women are becoming increasingly aware of the significant impact hormones have on energy, mood, and overall well-being. This growing awareness has led to a demand for strategies that optimize these natural cycles. Cycle syncing is a nutrition and lifestyle approach that aligns food, exercise, and self-care practices with the four phases of your menstrual cycle. Each phase is characterized by unique hormonal shifts influencing energy levels, metabolism, and nutrient needs.<\/p>\n

NUTRITIONAL STRATEGIES FOR THE MENSTRUAL PHASE<\/span><\/strong><\/p>\n

The menstrual phase is the first phase of the menstrual cycle, lasting 3\u20137 days on average. It begins when hormone levels, particularly estrogen and progesterone, drop, signalling the shedding of the uterine lining. This hormonal shift can lead to common symptoms like bloating, fatigue, mood fluctuations, and menstrual cramps.<\/p>\n

\n

PRIORITIZE ANTI-INFLAMMATORY FOODS\u00a0<\/span><\/strong><\/p>\n

Fatty fish (salmon, sardines):<\/strong> Rich in omega-3 fatty acids, which help reduce inflammation and ease cramps.\u00a0<\/span><\/p>\n

Leafy greens (spinach, kale):<\/strong> High in magnesium, which helps relax muscles and reduce cramping.\u00a0<\/span><\/p>\n

Turmeric and ginger:<\/strong> These spices are natural anti-inflammatories that can be added to teas or meals.\u00a0<\/span><\/p>\n

Berries (blueberries, strawberries):<\/strong> Packed with antioxidants to combat oxidative stress.<\/p>\n

\n

SUPPORT IRON LEVELS<\/span><\/strong><\/p>\n

Blood loss during menstruation can lead to a temporary dip in iron levels, contributing to fatigue and low energy. Replenish iron with foods such as:<\/p>\n

Grass-fed red meat or poultry:<\/strong> For heme iron, which is easily absorbed.<\/p>\n

Legumes (lentils, chickpeas) and tofu: <\/strong>For plant-based iron sources, which should be paired with foods rich in vitamin C (such as bell peppers or citrus fruits) to enhance absorption.<\/p>\n

Beets: <\/strong>Not only are they iron-rich, but they also support blood flow and oxygenation.<\/p>\n

\n

BALANCE BLOOD SUGAR<\/span><\/strong><\/p>\n

Fluctuating hormones can impact blood sugar levels, potentially exacerbating mood swings and fatigue. Stabilize your energy with:<\/p>\n

Complex carbohydrates (quinoa, sweet potatoes):<\/strong> These provide sustained energy and help manage sugar cravings.<\/p>\n

Healthy fats (avocado, nuts, seeds):<\/strong> These support hormone production and help keep you feeling fuller longer.<\/p>\n

Protein-rich snacks (Greek yogurt, hard-boiled eggs): <\/strong>These curb hunger and maintain stable energy levels.<\/p>\n

\n

HYDRATE AND SUPPORT DETOXIFICATION<\/span><\/strong><\/p>\n

Adequate hydration can alleviate bloating and help the body flush out excess hormones.<\/p>\n

Herbal teas:<\/strong> Chamomile and peppermint can soothe cramps and calm the digestive system.<\/p>\n

Coconut water:<\/strong> Provides electrolytes to combat dehydration.<\/p>\n

Water-rich foods (cucumbers, watermelon): <\/strong>These support hydration and are easy on the stomach.<\/p>\n

\n

EMBRACE WARM, NOURISHING FOODS<\/span><\/strong><\/p>\n

During the menstrual phase, the body often craves warmth and comfort. From a holistic perspective, warming foods can support digestion and ease discomfort.<\/p>\n

Soups and stews: <\/strong>Bone-broth-based soups are nutrient-dense and easy to digest.<\/p>\n

Oatmeal:<\/strong> A comforting breakfast that can be customized with iron-rich seeds like chia or flax.<\/p>\n

Spices:<\/strong> Add cinnamon and nutmeg to enhance flavour and promote circulation.<\/p>\n

\n

LIFESTYLE TIPS TO COMPLEMENT NUTRITION<\/span><\/strong><\/p>\n

Other lifestyle strategies, such as extra rest, stress management, gentle movement, and warm compresses, can complement the nutritional approach. By fully embracing the concept of cycle syncing, you empower yourself to honour and align with your body\u2019s natural rhythm, creating a harmonious balance that nurtures your physical and emotional health. This holistic mindset encourages you to tune in to your body\u2019s needs, fostering a deeper connection and promoting overall vitality.\u00a0<\/span>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

As a nutritionist and mom of three in my late 40s, I have noticed a growing trend among women seeking to understand holistic approaches to health and wellness, especially in addressing hormonal imbalances and menstrual challenges. Women want to understand their bodies better and feel empowered to take charge of their health to truly feel […]<\/p>\n","protected":false},"author":15,"featured_media":43736,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"

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This is the Full-Width Leader Text that many articles feature. The color changed in the Custom CSS settings in the post editor.<\/p>

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How to Clone this Content (Note: This is an H2)<\/h2>

To make the process of adding new articles to the WV site as simple as possible, please follow these steps.<\/p>

  1. Duplicate the Template Page<\/strong>
    1. In the EN-CA Admin Backend, navigate to Posts<\/li>
    2. Hover over the \"Article Template for Cloning\" post and click \"Duplicate This\"<\/li>
    3. Use the \"Quick Edit\" feature to quickly change the Title, Slug, Author, Category and Tags<\/li>
    4. Use the \"Edit\" link to open the post editor<\/li><\/ol><\/li>
    5. Configure the Header and Feature Images<\/strong>
      1. Change the full-width header image<\/li>
      2. Navigate to the \"Advanced\" tab of the image module and set the ALT TAG for the image<\/li>
      3. Remove the placeholder feature image<\/li>
      4. Change the feature header image, be sure to set the ALT TAG before setting the feature image<\/li><\/ol><\/li>
      5. Add the Written Content<\/strong>
        1. Copy the text from the PDF article into a PLAIN TEXT editor<\/li>
        2. Clean up the text, remove any extra spaces<\/li>
        3. Copy and paste the text from the PLAIN TEXT editor into the \"Text - Body Content\" module<\/li>
        4. Keep the text modification as simple as possible. Use H2-H6 titles, use blockquotes, etc<\/li>
        5. Modify the CSS in the Custom CSS section of the page (rather than changing the Divi content). Keep it simple by only marginally changing the font sizes and colours.<\/li>
        6. Add the EXCERPT to the post settings<\/li>
        7. Add TITLE tags for any links in the article<\/li>
        8. If there are references in the article
          1. Add those to the \"Text - References\" module. This module is set by default to use the proper font sizing and layout.<\/li>
          2. Add links to the references using the #references bookmark ID<\/li><\/ol><\/li><\/ol><\/li>
          3. Add Custom Images<\/strong>
            1. As simply as possible, add images from the PDF article into the HTML text<\/li>
            2. Don't get carried away with adding every image in-line as it appears in the magazine<\/li>
            3. Once an image is set, make sure you have an ALT TAG set for it<\/li><\/ol><\/li>
            4. Update the Yoast SEO Settings<\/strong>
              1. Set the focus keyphrase<\/li>
              2. Set the meta description<\/li>
              3. Set the related keyphrases (if appropriate)<\/li>
              4. Set related posts - preferably based on related phrases\/topics from this article<\/li><\/ol><\/li>
              5. Quick QA Checklist<\/strong>
                1. Preview the layout on mobile to make sure it reads well<\/li>
                2. Make sure all images have ALT Tags<\/li>
                3. Make sure all links have TITLE tags<\/li>
                4. Make sure the article is set to display in a category<\/li>
                5. Make sure the article has tags (if appropriate)<\/li>
                6. Make sure the author is set. If there is no personality author (such as a doctor) set the author to be \"Women's Voice\".<\/li><\/ol><\/li><\/ol>

                  This is an H3 I'm making this long so I can test the line height settings<\/h3>

                  And this is yet another paragraph. Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                  This is a blockquote. It is meant to stand out and be inspiring for the reader, pulling them through the content.<\/p><\/blockquote>

                  Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

                  This sentence is an H4 I'm making this long so I can test the line height settings<\/h4>

                  Here is another paragraph. Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                  • This is a bulleted list<\/li>
                  • With a few points to it<\/li>
                  • Good for explaining things in blocks<\/li><\/ul>

                    Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

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                    Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

                    1. This is an ordered list<\/li>
                    2. Where items appear with numbers<\/li>
                    3. This is good for explaining a process or ranking<\/li><\/ol>
                      And lastly an H6 I'm making this long so I can test the line height settings<\/h6>

                      Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                      Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

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                      References<\/h4>
                      1. Shifren JL, Mons BU, Russo PA, et al. Problems and distress in United States women: prevalence and correlates. Obstet Gynecol. 2008; 112(5):970-978.<\/li>
                      2. Rosenbaum TY. Musculoskeletal pain and sexual function in women. J Med. 2010; 7(2pt 1):645-653.<\/li>
                      3. Davis SR, Van der Mooren MJ, Van Lunsen RH, et al. Efficacy and safety of a testosterone patch for the treatment of hypoactive desire disorder in surgically menopausal women: a randomized placebo-controlled trial. Menopause. 2006; 13(3):387-396.<\/li><\/ol>

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