How to Align with your Monthly Flow

Aligning with my monthly flow all began about 10 years ago.

During my early 20’s I began dealing with some serious hormonal issues which ultimately led to an overall absence of my menstrual cycle, otherwise known as Amenorrhea.

At that time, there were very few resources, and doctors, who knew what was exactly going on. The only choice I was continuously given was Birth Control or surgery, but I knew in my heart this was not the way.

Thus, my exploration to women’s health and self-healing began.

A women’s body in nature is cyclical not linear, and thus the relationship with our external environment, including the foods we eat, how we exercise, and even social engagement, is indeed cyclical as well.

Hormones are the gateway to our deeper selves, and the more we understand our own bodies and the magic that they hold, the more empowered we become!

Nourishment for each phase

Changes during our menstrual cycle are controlled by our sex hormones, Estrogen and Progesterone and these are highly influenced by our stress hormones, Cortisol and DHEA. When any of these hormones become too low or too high, we can experience variable symptoms and even serious health conditions. Through proper diet and syncing with our cycles through herbs, foods, and lifestyle, we can support our bodies and hormones to alleviate symptoms and promote a life of health and vitality

Please note that during any phase of the cycle it is important to support the body with whole foods, grains, and fresh fruits and vegetables, and is best to avoid:

  • Highly processed foods
  • Junk and fast foods
  • Stale and old foods (lack prana)
  • Sulfites and other food additives
  • Highly processed fats and oils
  • Conventional meat (which can contain additional hormones) choose organic, grass-fed, wild-caught, free-range, antibiotic-free meat
  • Hormones disruptors found in most basic cleaning supplies and beauty care

First Phase: Menstruation (days 1-5)

Menstruation begins on the first day of your menstrual bleed. This is where your hormones are at it lowest, and depending on your dosha, various menstrual symptoms may occur. Menstrual Cycle and your Dosha. Your body recognizes that implantation/pregnancy did not occur and the Luteinizing hormone allowed your body to shed the endometrial lining. During this phase you may feel an inward pull to rest and reflect.


  • Gentle yoga, light walks

Food Nourishment:

  • Easy-to-digest, warm foods that are rich in minerals and vitamins, such as; bone broth, sea vegetables, soups and stews
  • Seed Cycling: 1 tbsp sesame seeds + 1 tbsp sunflower seeds daily

Second phase: Follicular (days 1-13)

During this phase, the FSH (Follicular Stimulating Hormone) and is released from the pituitary which results in a rise of estrogen (sex hormone). In this process the ovaries produce follicles via FSH, and begins to house the eggs. During this time you may find yourself gaining back energy for outward projections and visions.


  • yoga, hiking, and light jogging

Food Nourishment:

  • Foods that are high in fiber, Zinc, and B vitamins. Cruciferous foods that will support the liver in metabolizing excess estrogen.

3rd Phase: Ovulation (1-4 days, days 14-16)

During Ovulation, the eggs have reached full maturation and are waiting to be fertilized. Estrogen is at its highest possible peak. A hormone called luteinizing hormone (LH) surges, triggering the egg that is most ripe releasing it through the fallopian tubes. In this phase, energy is also at its peak. It is the best time to plan social engagements, meeting with friends, giving speeches, and putting forth your projections into the world.


  • Interval training and cardio

Food Nourishment:

  • Your body is at its most efficient phase, meaning you don’t need as much heavy foods to keep you going throughout the day. Consume foods that support liver cleansing, antiinflammatory, and probiotic-rich foods such as: sauerkraut, dandelion, figs, sprouts
  • Seed Cycling: 1 tbsp sprouted pumpkin seeds + 1 tbsp ground flaxseeds daily

4th Phase: Luteal Phase (days 15-28)

The luteal phase is the second half of your cycle and time between ovulation and your next bleed. During the luteal phase, the ruptured follicle closes after releasing the egg and forms a corpus luteum, which produces progesterone. Estrogen is also high and causes the lining of the uterus to thicken more, preparing for possible fertilization. If the egg is not fertilized during ovulation, then the corpus luteum degenerates, dropping hormone levels. This is the time where you may feel a surge of emotions, agitation, and PMS, or a need to organize as a way to prepare your body for upcoming rest.


  • Pilates and strength training

Food Nourishment:

  • Eat foods the produce serotonin production (since this drop of hormones can cause PMS and depression during this phase)
  • Dark leafy greens, avocado, nuts and seeds
  • Magnesium rich foods such as chard and dark chocolate
  • Seed Cycling: 1 tbsp sesame seeds + 1 tbsp sunflower seeds daily

Please note: information that is shared in this blog post is only considered suggestions to help better align with your monthly cycle. This is not an official dietary plan, as dietary needs and lifestyle practices adjust depending on the individual and the individual’s needs.

If you are a cycle-syncing lover, be sure to share this with those who may find this useful!

Happy aligning!

Pin It on Pinterest

Share This