Reviewed by

Rebecca Verhofstede - Midwife & Menstrual Cycle Expert

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The Four Seasons of Your Cycle

Reviewed by

Rebecca Verhofstede - Midwife & Menstrual Cycle Expert

You might have heard us talk about the "four seasons of your cycle" before. That's not surprising, because we're quite fond of this metaphor. It's the perfect analogy for your cycle. Just as you need different things in each season—a fresh salad in the summer, extra sleep in the winter—you also have different needs throughout the month when it comes to food, sleep, workouts, and socializing. This is because your body produces different hormones in each phase (season), and these affect your mood and body. In this blog post, we'll tell you all about it.

The four seasons of your cycle?

Yes, we know. It sounds a bit abstract, but once you understand it, it really helps. Aligning your life with your cycle and understanding the seasons can help you make better choices about food, exercise, and lifestyle. So, read on!

The benefits:

  • You'll feel better, and you'll be kinder to yourself if you know that it's understandable that you're not feeling well!
  • You make better decisions
  • It is better to alternate between diet and exercise
  • You are more in flow with your body and recognize patterns faster
  • You recognize PMS symptoms and know how to deal with them

Here's how to live according to the four seasons of your cycle:

In this blog post, we'll guide you through the four seasons, showing you how you might feel in each phase. Bookmark this blog post or print it to use as a reminder.

🌸 Spring (the follicular phase) – 7 to 10 days

When? The week after your period.

How does it feel ? Spring represents new beginnings, and that's exactly what's happening in your body. It's the period after your period when an egg matures and your cycle begins again. During this phase, you feel good, confident, and full of energy.

What are you eating? You probably won't have much of an appetite during this phase, as your metabolism slows down. This means you may need fewer calories. This is therefore a great week for:

  • Lots of fresh vegetables.
  • Fermented foods such as kimchi, tempeh, probiotic yogurt, kombucha
  • More protein. You can find it in foods like Greek yogurt, fish, or tofu. Meat can also be a good source of protein, but try to get most of your protein from plants. Think of things like soy, buckwheat, quinoa, and hemp seeds. Other good options include oats, broccoli, carrots, avocado, zucchini, lettuce, green lentils, pumpkin seeds, cashews, and flaxseed.
  • Because estrogen is still low early in the follicular phase, it's a good idea to include foods like edamame, flaxseed, and dried fruits that are rich in phytoestrogens.*

* Phytoestrogens, also known as dietary estrogen, are naturally occurring plant compounds that may act similarly to estrogen produced by the human body.

What can you do? You'll have a lot of energy during this phase, so it's a good time to do a workout like a HIIT class or pick up some heavier weights at the gym. If you're up for a challenge, go for it. You'll probably also feel more social, so go out and meet your friends.

☀️ Summer (the ovulation phase) – 3 to 4 days

When? Halfway through your cycle.

How does it feel? Welcome to the most fertile season of your cycle! If you're trying to conceive, this is the time to have sex for the best chance of success. And your body is smart, because you'll also feel vibrant, confident, and sexy. Yes!

What are you eating? It's hot! Your body temperature rises during ovulation. Choose fruits and vegetables with a cooling effect. Make sure you get enough B vitamins. You can find these in:

  • Green leafy vegetables
  • Whole grains
  • Eggs and meat

Try to get some extra zinc during the summer months. This helps you produce progesterone, an important hormone for ovulation. You can find zinc in pumpkin seeds, fish, meat and poultry, eggs, mushrooms, wheat germ, whole grains, and various nutritional supplements.

What can you do? Summer is a great time to socialize. You're full of energy and feel happy, attractive, and confident. Go for cozy dinners and drinks with friends and family. Or meet new people and go on dates. Why? Because you're at your best during this phase. You have tons of energy, and it's also the perfect time to challenge yourself. Go for a cardio-busting workout like boot camp or power yoga.

🍂 Autumn (the luteal phase) – 10 to 14 days

When ? Two weeks before your period.

How does it feel? Time to slow down! Fall is PMS season. PMS is caused by changes in your progesterone and estrogen levels. It can cause symptoms like bloating, headaches, skin problems, and breast tenderness. Mood swings and depression are also common.

What are you eating? Luckily, it's not all gray this fall. You can reduce PMS symptoms by eating differently during this season. Your body needs more calories now, so stock up on complex carbohydrates and proteins. This will help you feel full after every meal.

A few tips:

  • Make your liver happy with lean proteins like chickpeas, lentils, fish and cruciferous vegetables like cabbage, broccoli, watercress and kale.
  • Avoid alcohol, coffee, black tea, processed foods, white carbohydrates, refined sugar, gluten, and dairy. If you don't, you'll put more strain on your liver, making it harder to break down estrogen. Excess estrogen can cause symptoms.
  • Support your gut by eating plenty of fiber from vegetables like parsnips, sweet potatoes, and kohlrabi. These fiber-rich vegetables keep you full and help reduce sugar cravings.
  • Consider adding probiotics to your diet to maintain gut health. This will restore the natural balance of bacteria in your gut.

What can you do? At the end of this phase, your energy levels will drop and you'll feel tired—both emotionally and physically. Skip the hardcore gym sessions. Take it easy and choose self-care. If you feel like it, do Pilates or yoga. A walk in nature is also perfect. And give yourself permission to say no to social outings if you don't feel like it. That will come later!

⛄ Winter (the menstrual phase) – 3 to 7 days

When? The days you bleed.

How does it feel? Well, you probably just feel... meh , because you're bleeding. And while it feels different for every woman, you might also experience headaches and cramps in addition to bleeding. A lot is happening in your body. Be kind to yourself.

What are you eating? Winter is the season for warm dishes. Choose comfort foods like soups and stews. Just make sure you:

  • Getting enough omega-3. This is found in fish like wild salmon, sardines, and mackerel. Not in the mood for fish? You can increase your omega-3 intake with sesame seeds, pumpkin seeds, flaxseed, and walnuts, or with a supplement.
  • Take extra magnesium. You can find this in dark leafy greens, nuts, seeds, bananas, raw cacao, fish and shellfish, avocados, and supplements.
  • Choose a multivitamin with iron. You can find this in, among other things, bone broth and meat broth, beetroot, watercress, sesame seeds, goji berries, oats, quinoa, buckwheat, dark green leafy vegetables, dates, dried apricots, almonds, nettle tea, and black molasses.

What can you do? This is the season of rest and recovery. If you feel tired, accept that. Rest and get enough sleep. If you do feel like exercising, choose low-impact options like yoga, stretching, or walking.

See how Hannah has been feeling since she started living according to the 4 seasons of her cycle.

More questions about your cycle? Chat with us. We're here to help!