Can You Hack Your Cycle?

Try harmonizing your hormones by 'cycle syncing' your nutrition

Sep 18, 2024

5 min

Lindsey Davis, M.D., MPH

You’ve probably heard of – or experienced for yourself – that women crave chocolate due to PMS (premenstrual syndrome) before or even during their cycle. Some attribute this craving to a loss of riboflavin during this time.


But it could also be a response to the body’s increase in hormones that contribute to cravings for sweets and fats, and chocolate has both! Ignoring those cravings isn’t going to work. However, there are ways to satisfy your body’s needs without breaking the calorie bank, overindulging in food or reaching for unhealthy options.


The cycle


There are essentially two phases in the menstrual cycle — follicular and luteal — which are triggered by hormonal changes. “Cycle syncing” is the process of altering diet and activity according to a woman’s naturally occurring menstrual phases each month.


When you consider nutrition “cycle syncing,” which is tailoring your nutrition with your menstrual cycle throughout the month, it’s helpful to break it into four separate components:


  1. Menstruation (beginning of menstruation).
  2. Follicular.
  3. Ovulation (1st day of luteal).
  4. Luteal.


What does this mean? It means this complex cycle is controlled by female hormones that cause regular bleeding (periods). Estrogen is one of the major players that helps regulate a woman’s menstrual cycle and is produced mainly by the ovaries, the same two small glands that store hundreds of thousands of tiny eggs for release over a woman’s lifetime.



Eating for PMS in cycle stages


Phase 1: Menstruation – “Aunt Flo” comes to visit (3-7 days)

During the menstrual period, the most work happens during the first three days. This is when a woman’s flow arrives and pain onsets in the pelvis, legs, back and other areas. This is also when the most blood is lost. The cramps a woman feels serve a purpose. They are a symptom of the uterus contracting, helping to shed the endometrium (the lining of the uterus), which you may know as Aunt Flo coming to visit, also known as menstrual bleeding.


Focusing on good sources of nutrition with magnesium in them may help reduce the severity of symptoms for better sleep, headaches, muscle soreness in the uterus and cramping, swelling and bloating and mood changes.


Healthy fats can be useful during this phase since levels of estrogen and progesterone are typically low. We need healthy fats to help generate any kind of hormones. Look for good sources of healthy fats in seafood rich in omega-3 fatty acids, avocados, olive oil, sardines in oil, nuts and seeds, fiber, apples, berries, ground flax seed and oatmeal.


Phase 2: Follicular – release the kraken! (7-10 days)

Let’s face it, during the second stage of a woman’s cycle, your body is about to drop the mic! Well, not the mic per se, but your body is preparing to release an egg. That’s a lot of work. During this phase, hormones are released to signal the production of follicles on the surface of an ovary. A handful will enlarge, but only the largest and strongest follicle will ultimately release an egg during ovulation. This plays the biggest role in the length of your cycle.


At the very same time, the endometrium starts to thicken in case you’re getting ready to have a baby. The last five days of this phase, plus the ovulation day (the day the egg drops), are your fertile window (baby-making time!). This is when you are most likely to become pregnant if you have sexual intercourse without using birth control.


Focus on complex carbohydrates during this phase. Complex carbohydrates keep the insulin-glucagon ratio even and can help manage depression, fatigue and insomnia.


Pro Tip: Between cycling, zinc can be helpful for ovulation and potentially help to support the egg quality. For women who are looking to conceive, they may want to consider using more zinc in their diet or with a supplement leading up to the follicular phase. Talk with your health care provider to see if this is a helpful option for you.


Phase 3: Ovulation phase – there can be only one! (2-4 days)

The three to five days leading up to ovulation and the day of ovulation itself are the most fertile. Ovulation begins on the day the egg is released from the egg follicle on the ovary. Remember when you were little and found a dandelion seedling in the grass? You grabbed it and blew on the seedlings to release them into the wind. This is similar except it’s just one egg being released.


Protein is your friend during this phase. Protein will help keep your blood sugars steady, keep you feeling full and prevent cravings.


Phase 4: Luteal (premenstrual) phase – winter is coming! (10-14 days)

The luteal phase starts on the day the egg drops, also known as ovulation day. This happens anytime from day 7 to day 22 of a normal menstrual cycle. After the teen years and before perimenopause (the time before menopause), the luteal phase is very predictable. It normally lasts 13 to 15 days from ovulation until menstrual bleeding starts a new cycle. These two weeks are also known as the premenstrual period.


It’s very common to have symptoms during all or part of the luteal phase. You may feel irritable and cranky, gain water weight and feel bloated. A day or more before your period, you may start to have pain (cramps) in your belly, back or legs. It’s normal to have less energy at this time. Don’t panic, and don’t get down on yourself for needing to rest or nap. You may also have headaches, diarrhea or constipation, nausea or dizziness.


When premenstrual symptoms make your daily life difficult, you are said to have premenstrual syndrome (PMS). Good dietary sources during the luteal phase should include calcium. Calcium can help reduce the severity of PMS symptoms, including bloating, depression, pain, mood swings and food cravings.


Pro tip: It may be difficult to get all the calcium necessary to help with general PMS symptoms. While we recommend getting as much calcium as possible in your diet, check with your health care provider for guidance on nutrition and supplementation. According to the American College of Obstetricians and Gynecologists, 1,200 milligrams of magnesium is usually recommended to help reduce the physical and mood symptoms of PMS. Everyone metabolizes food and supplementation differently. Results will vary.


The role of iron

Consider increasing iron and iron sources, especially during the luteal phase leading up to the menstruation phase. The leading cause of iron deficiency and anemia is a woman’s cycle. The more that women boost their iron stores before their menstruation cycle, the better. Look to increase iron consumption through animal sources, legumes or fortified cereals. Some women might need supplementation or other medical interventions. Sometimes, other conditions cause heavy menstrual cycles or reasons for medical intervention.


Follow up with your health care provider


Women may have menstrual-related conditions needing treatment beyond lifestyle changes alone. Seek care for:

  • Irregular periods (not due to medication or breastfeeding).
  • Heavy menstrual bleeding or severe menstrual pain.
  • Significant depression and/or anxiety around the menstruation cycle.


Menstrual cycles can have many different symptoms and associated medical conditions. Making lifestyle modifications is helpful, but if you’re experiencing severe or concerning symptoms, these should always be discussed with a health care provider.

Connect with:
Lindsey Davis, M.D., MPH

Lindsey Davis, M.D., MPH

OB/GYN

Dr. Lindsey Davis is an ob/gyn at ChristianaCare.

Obstetrics & Gynecology

You might also like...

Check out some other posts from ChristianaCare

3 min

How ChristianaCare Built a Blueprint for Better Caregiver Health and Lower Costs

By Donna Antenucci, MHA, BSN, RN, and Emily Sahm, EA We know rising health care costs can feel overwhelming for both employers and employees. As Delaware’s largest private employer — with nearly 23,000 employees, spouses and dependents enrolled in our self-funded health plan — ChristianaCare faces these challenges every day. That’s why we’re committed to finding smart, innovative solutions that improve employee health while keeping costs in check. We don’t stop there — ChristianaCare partners with businesses that have an interest in providing high-quality health care for their employees while keeping costs manageable. Prioritizing preventive care The key to a healthier, more resilient workforce is tackling health issues early in order to prevent the need for costly emergency or “rescue” care. By prioritizing prevention and early intervention, we’ve made progress in improving employee health while controlling costs. In 2023, inpatient facility costs for our employees — which include hospital admissions for surgeries, medical treatments and other care requiring overnight stays — dropped by 9%. Wellness incentives and chronic disease management that shifted care to more cost-effective outpatient settings are driving these results. One of ChristianaCare’s differentiators is CareVio®, our care coordination and chronic disease management platform. CareVio provides personalized support to help employees and their families manage conditions and stay on track with preventive care. CareVio’s diabetes program, for example, has delivered remarkable results. Nearly all participants improved their blood sugar levels in 2023, with average A1c reductions of 1.7 points. Enhancing primary care and wellness programs We’ve also focused on encouraging primary care visits through collaboration between our Population Health and Total Rewards teams. Together, we designed a voluntary wellness incentive program that rewards employees and their families for healthy choices, including support for tobacco-cessation programs to help employees quit smoking and lead healthier lives. In 2023, we expanded our wellness incentive program to include primary care visits for employees and their spouses. Over the next eighteen months, primary care utilization increased over 10%, rising from 66% to 77% as of January 2025. Employees who stay connected to primary care catch health problems early and build stronger relationships with their doctors. We’ve launched programs targeting specific health needs. Our breast cancer screening initiative, focused on women ages 52 to 74, increased participation rates from 63% to 72% in 2023, exceeding our target. Additionally, the CareVio metabolic health program is helping a growing number of participants manage complex conditions with tailored support. Flexibility is essential. That’s why we created the Center for Virtual Health, which provides virtual-first primary care to more than 1,200 employees. This program makes high-quality, preventive care more accessible. Employees can fit care into their schedules while maintaining consistent support for their health. We encourage employees to stay up to date on immunizations by offering frequent vaccination events and tying participation to eligibility for the Caregiver Rewards Program payout. By making it easy and rewarding to stay protected, we’re fostering a safer, healthier workplace for everyone. Collaborative networks and cost management In January 2023, we announced the ChristianaCare Clinical Alliance, a new clinically integrated network in partnership with Highmark. Implemented in our employee health plan in July 2024, the network connects ChristianaCare-employed and community clinicians to provide evidence-based, coordinated care. Focused on improving wellness and managing chronic conditions, the Clinical Alliance is helping caregivers and their families stay healthier while reducing costly emergency visits and hospital stays. Employees who choose Clinical Alliance providers also enjoy lower deductibles for their care. Through all these initiatives, we are making a meaningful difference for our caregivers and our costs. In 2023, thanks to our focus on prevention and smarter care delivery, we kept our overall health care cost growth below the national average. Healthier employees lead to lower expenses and a more engaged, productive workforce. By showing that we value employee health, we’re creating a stronger, more resilient workplace. To learn how ChristianaCare can help you provide better care and control costs for your workforce, contact Donna Antenucci at donna.antenucci@christianacare.org. Donna Antenucci is vice president of population health operations for ChristianaCare. Emily Sahm is vice president of Total Rewards for ChristianaCare.

3 min

ChristianaCare Becomes First in Delaware to Offer CAR-T Therapy for Advanced Multiple Myeloma

ChristianaCare’s Helen F. Graham Cancer Center & Research Institute is the first in Delaware to offer a powerful new tool in the fight against multiple myeloma—a type of blood cancer that affects plasma cells in the bone marrow. That tool is a new chimeric antigen receptor (CAR) T-cell therapy, called CARVYKTI, which can improve treatment for adults with multiple myeloma that has returned or stopped responding to other treatments. “CAR-T cell therapy represents a paradigm shift in the treatment of multiple myeloma,” said Thomas Schwaab, M.D., Ph.D., Bank of America Endowed Medical Director of the Helen F. Graham Cancer Center & Research Institute." We are expanding access to this life-extending therapy right here in Delaware — close to home, close to hope. This is part of our ongoing commitment at the Graham Cancer Center to ensure our community has access to the most advanced cancer therapies.” Multiple myeloma is a relatively rare cancer, but it still affects a significant number of people each year. In the United States, it is estimated that around 36,110 new cases will be diagnosed in 2025, according to the American Cancer Society What is CAR-T Therapy? CAR-T cell therapy uses a patient’s own immune cells to fight cancer. Doctors first collect the patient’s T cells, which are a type of white blood cell that helps the body fight infections. In the lab, these T cells are reprogrammed by adding a special receptor called a chimeric antigen receptor (CAR). This receptor allows the T cells to recognize specific proteins on cancer cells, acting like a navigation system to help the T cells find and attack the cancer. After this genetic modification, the reprogrammed T cells are expanded in the lab to create a larger army of cancer-fighting cells. Then, they are infused back into the patient’s body, where they go on to find and destroy the cancer cells. This therapy is approved for adults who have already tried several standard treatments, like proteasome inhibitors, immunomodulators and anti-CD38 antibodies, without success. When those treatments stop working, CARVYKTI can offer a powerful new option. CAR T-cell therapy has given new hope to patients with multiple myeloma whose cancer has returned or stopped responding to other treatments. Many people see their cancer shrink or even disappear for a period of time, which can help them live longer and feel better. While the treatment can have short-term side effects, many patients report feeling stronger and having fewer symptoms once they recover. It’s not a cure, but for some, it can mean more time with loved ones and a better quality of life. “This therapy gives our patients a chance when other treatments have failed,” said Zhifu Xiang, M.D., medical oncologist at ChristianaCare Oncology Hematology. “It’s a deeply personalized approach that uses the patient’s own immune system to fight the cancer in a powerful new way. Being able to offer this locally means our patients don’t have to travel far for world-class care.” A Leader in Cell Therapy The Graham Cancer Center’s dedicated team of specialists have been offering CAR-T cell therapy for other cancer types, such as lymphoma and leukemia, since 2018. The center is also recognized by the Foundation for the Accreditation of Cellular Therapy (FACT) for meeting the highest standards in safety, quality and patient care. To learn more about CAR-T cell therapy or other cancer treatments at ChristianaCare, visit christianacare.org/cancer or call the Helen F. Graham Cancer Center & Research Institute at 302-733-HOPE (4673).

1 min

ChristianaCare Appoints Jennifer Moberg, DNP, Vice President of Emergency Services

Jennifer Moberg, DNP, MPA, RN, CPPS, NEA-BC, has been appointed vice president of Emergency Services at ChristianaCare. In this role, she will oversee the delivery of safe, high-quality, patient-centered care across ChristianaCare’s emergency departments and support prehospital services and trauma programs. Jennifer Moberg, DNP, has been appointed vice president of Emergency Services at ChristianaCare. Moberg has a strong track record of improving care quality, safety and caregiver engagement in complex health care settings. She has helped build more diverse teams, reduce staff turnover and lead major emergency department renovation projects. She has also worked to make patient care more efficient and improve safety for caregivers by strengthening security practices. Prior to joining ChristianaCare, Moberg served as director of Emergency Services at HealthPartners in Bloomington, Minnesota. She also worked as a senior advisor assessing and standardizing security protocols across hospitals and clinics. Earlier in her career, she spent more than 20 years at Abbott Northwestern, where she served as a critical care nurse and later as a patient care manager. Moberg earned a Doctor of Nursing Practice in executive leadership from Baylor University. She holds a Master of Public Affairs in nonprofit leadership from the University of Minnesota and a Bachelor of Science in nursing from Bethel University. She reports to Chief Nurse Executive Danielle Weber, DNP, MSM, RN-BC, NEA-BC.

View all posts