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

ChristianaCare Reduces Health Care Costs by $6.2 Million While Improving Care for Medicaid Patients

ChristianaCare’s Delaware Medicaid Partners Accountable Care Organization (ACO) has set the standard for innovative, high-quality care at lower cost for the State of Delaware’s Medicaid population. According to the most recent data available, ChristianaCare’s ACO reduced health care spending by $6.2 million in 2023 while improving care for nearly 30,000 Medicaid beneficiaries in Delaware, including approximately 8,000 children. “We’re demonstrating that population health works,” said Christine Donohue-Henry, M.D., MBA, chief population health officer, ChristianaCare. “Our neighbors count on us to take care of them — and we can improve their health while also helping the state reduce health care costs. We do this by delivering high-quality care that emphasizes preventive care and proactive management of health conditions, and by investing in our population health infrastructure. “In this way, we can keep people healthier and reduce the need for them to access the most expensive kinds of care, such as emergency care and hospitalization.” ChristianaCare’s Medicaid ACO includes more than 1,900 primary and specialty care clinicians who partner with patients and families to prevent illness, manage chronic diseases and help them achieve their health goals. The ACO makes it easy for adults and children to get the screenings and treatments they need, improving overall health. ChristianaCare’s Medicaid ACO is one of four authorized by the State of Delaware and the only one to voluntarily accept downside financial risk at its launch in 2021, which means that if ChristianaCare’s Medicaid ACO is not successful in reducing cost and improving care for a particular year, the ChristianaCare ACO is required to make a payment to the state. By sharing in both savings and losses, the ACO controls state health care costs while maintaining high-quality care. Bending the Cost Curve by Focusing on High-Quality Preventive Care Alongside financial savings, ChristianaCare’s Medicaid ACO has improved care quality and worked to reduce health disparities. By focusing on preventive care, the ACO has helped adults and children get the screenings and treatment they need, leading to better health outcomes and fewer unmet needs. Since launching in 2021, ChristianaCare’s ACO has met all required quality standards and consistently improved its performance each year on key measures like diabetes management, blood pressure control and breast cancer prevention. Year over year, breast cancer screenings have increased by 4%, while patients with high blood pressure (hypertension) have shown improvement in blood pressure control. Notably, healthy blood sugar levels (HbA1c less than 8%) have also improved in patients with diabetes by 7%. In collaboration with its Medicaid health plan partners, ChristianaCare primary care and imaging teams host patient-centered health and wellness day events to increase access to care, close quality gaps and improve the overall health of the communities they serve. These events help patients get preventive screenings and services, supporting the ACO’s goals of better care and health equity. The ACO’s success is driven by its focus on caring for entire families, including addressing the needs of pregnant mothers and supporting children and adults throughout their lives, according to Rose Kakoza, M.D., MPH, senior clinical network director, ChristianaCare Clinical Alliance. Key programs include enhanced maternity care to support mothers and infants, expanded mental health services and social support programs that address food and housing needs. By integrating clinical care with social support — such as help with food and housing — the ACO is working to break cycles of poor health across generations. This approach also has practical benefits. For example, the improved mental health of a parent strengthens the family environment, supporting children’s well-being and development. “By making significant investments in population health and addressing both medical needs and the social drivers of health, we’ve not only improved health outcomes but also more effectively managed costs for Delaware’s most vulnerable residents, helping to reduce state spending,” Kakoza said. About Delaware Medicaid Partners Delaware Medicaid Partners ACO, led by ChristianaCare, uses a family-centered approach to save money and improve care for Medicaid patients. By combining medical care with social support, the ACO addresses the unique needs of Medicaid patients, improving health and promoting equity. Care coordination is provided by ChristianaCare’s CareVio®, whose team of nurses, social workers, and pharmacists help patients with serious health conditions get the care they need. CareVio uses real-time data to prevent complications that could lead to unnecessary hospital stays or emergency visits. Through ongoing collaboration and innovation, Delaware Medicaid Partners ACO aims to set an example for other states working to improve care while managing costs.

2 min

Nona’s Story: HomeHealth Nurse Visit Leads to Life-Saving Care

Elena Gomez, RN, wears the dark blue scrubs of a ChristianaCare nurse, but Nona Lerza sees her as even more. “I call you an angel,” said Lerza, who credits Gomez with saving her life. Gomez, a ChristianaCare HomeHealth case manager, regularly visited Lerza, at her home in Middletown, Delaware, to check her blood pressure after a hospitalization. One day in February, with bad weather on the horizon, Gomez phoned Lerza to see if she could stop by for a check-in. That call – and Gomez’s persistence – turned out to be lifesaving. During her visit, Gomez found Lerza’s blood pressure was high – high enough to warrant emergency care. Lerza wasn’t eager to return to the hospital. But she trusted Gomez, and the strength of that connection convinced Lerza to heed Gomez’s advice and head to the emergency department. After arriving by ambulance, Lerza underwent quadruple bypass surgery at Christiana Hospital. Her cardiology team agreed – Gomez saved her life. Fully recovered, Lerza is now back to living independently in her home. “There aren’t enough words in the dictionary to say all she did for me,” Lerza said. “She closed my house up. She did everything for me that night and I can’t thank her enough. It seems very hollow to say thank you. But if she hadn’t come, I don’t know where I’d be today.” For Gomez – a second generation nurse – working as a HomeHealth nurse gives her the chance to build lasting relationships with patients. “We are here for the community; we are here for our patients; we are here for the families,” she said, “and we will do everything in our power to help them get better.”

2 min

ChristianaCare Caregivers Help Our Neighbors on Martin Luther King Jr. Day of Service

More than 200 ChristianaCare caregivers and their families came together for a systemwide service project on the Martin Luther King Jr. Day of Service on Jan. 20 to pack supply kits for neighbors in need. Hosted by ChristianaCare’s Office of Inclusion & Diversity, caregivers united in service on our Cecil County, Newark and Wilmington campuses.  These volunteers assembled 3,500 supply kits with essential items like washcloths, dish soap and detergent for individuals transitioning into permanent housing and toiletries, journals and puzzle books for patients in treatment for cancer at the Helen F. Graham Cancer Center & Research Institute. The kits also carried inspiration. Caregivers handwrote encouraging messages that were tucked in alongside toiletries and other essentials: “You’ve got this!” “You are stronger than you know.” “This is tough. But so are you!” Other caregivers delivered the inspirations and the kits to the the Graham Cancer Center, the Union Hospital Emergency Department, New Castle County Hope Center, Inc., and other community partners. Natalie Torres, director of Inclusion & Diversity, credited ChristianaCare’s Supply Chain and Transportation departments with making sure toiletries and other supplies were available at the three campus locations and also coordinating the pickup and delivery of donations. “This service project is such a powerful reminder of how our values of love and excellence shine through in everything that we do,” Torres said. “Dr. King truly resonates with who we are as an organization. Serving our community, connecting with one another, making a difference — it’s what we do best — and we are so honored to carry on this tradition in Dr. King’s name.”

View all posts