Understanding Your Cycle:Eating & Feeling in Sync with Your Body

As women we often go through our months balancing endless responsibilities such as work, relationships, health and self-care all while our bodies are running an intricate rhythm beneath it all: our cycle. Yet so many of us weren’t really taught what that rhythm means for our energy, emotions or even our food cravings. The truth is, your menstrual cycle isn’t just about your period, it's a full-body experience that affects your mind, mood and metabolism throughout the month.

Recently, we hosted a powerful Yoga event called “Glow & Flow” with conversations with a doctor, dietitian and counsellor to unpack what it really means to live in tune with your cycle and how understanding your body can change the way you care for it.

The Professional Perspective

Your menstrual cycle usually runs about 28 days and is guided by hormones like estrogen, progesterone  and FSH. Each phase tells a story:

• Menstrual phase (Day 1–5): Your uterine lining sheds. You might feel tired or crampy — this is your body asking for rest and warmth.

• Follicular phase (Day 6–14): Energy rises, moods lift, and creativity often returns as estrogen increases.

• Ovulation (around Day 15): A short but powerful window when your energy peaks — and so does your confidence and libido.

• Luteal phase (Day 16–28): Energy dips slightly, and PMS symptoms like bloating or mood swings can appear as progesterone takes over.

If your cycle causes severe pain, very heavy bleeding, or irregular patterns, it’s important to get checked. Conditions like PCOS, endometriosis, thyroid issues or iron deficiency can be managed effectively once identified.

The Emotional Perspective: Working with Your Feelings

Our Life Coach and Counsellor Amo Ngoepe reminded us that emotional changes during your cycle aren’t weakness, they're information.The tip was to communicate your needs  whether it’s asking for a slower morning or alone time. Honouring your body helps you show up fully for others, too. She also reminded us that if mood changes ever feel overwhelming or prolonged, professional support is a form of strength, not weakness.

The Nutrition Perspective: Feeding Each Phase

Our dietitian Deidre Huysamen helped us understand that your body’s needs shift as your hormones do. Here’s how to nourish yourself through each phase:

Menstrual (Days 1–5):
Warm, iron-rich foods like lentils, fish, and leafy greens help replenish what’s lost. Think hearty soups, gentle movement  and rest.

Follicular (Days 6–14):
Focus on proteins, whole grains, and B-vitamin foods for focus and energy. Fresh fruits and colourful vegetables support hormonal balance.

Ovulation (Days 15–17):
Eat light, fresh meals with fibre and lean protein. Your digestion is usually strong here, and you’ll have energy for more social meals or workouts.

Luteal (Days 18–28):
Opt for complex carbs and magnesium-rich foods (nuts, seeds, greens) to manage cravings and mood. Try cutting down on caffeine and sugar if you feel anxious or bloated.

Supplements That Support Your Cycle

Cycle Calm:

• Contains Chaste Tree Berry, magnesium, and calcium to support hormonal balance, ease cramps, and reduce PMS-related tension.

• Works beautifully alongside magnesium-rich foods in your luteal phase to calm your body and mind (and those cramps!)

Bye Bye Bloat:

• A blend of probiotics and plant extracts that support gut health and reduce bloating, especially common before your period.

• Combine it with fibre-rich meals and gentle movement to help your digestion feel lighter and more balanced.

The Takeaway

Your cycle is not something to “get through.” It’s a rhythm, a monthly conversation between your hormones, your emotions, and your habits. When you listen, nourish, and move in harmony with it, you unlock a gentler, stronger version of yourself.

Whether it’s through food, supplements, or mindful movement  the goal isn’t perfection  it’s partnership with your body.

About Zoie Health

Zoie Health is at the forefront of women’s wellness, offering quality, affordable, and accessible supplements tailored to the unique health needs of women. With a focus on synergy, Zoie Health’s products are designed to work together, providing your body with the comprehensive support it needs to thrive. With our online Zoie Shop and Pharmacy, our unique virtual consultations, and vast communities of women, we strive to provide good quality healthcare to underserved populations.

Sources:

Internal Zoie Health Insights