Seasonal Health and Your Cycle

Just like nature moves through the seasons, your body cycles through its own rhythms each month. The menstrual cycle isn’t just about periods—it’s a continuous flow of changes that affect your energy, mood, and well-being. Understanding these shifts can help you work with your body rather than against it. Think of your menstrual phase as winter, a time for rest and restoration, while ovulation is like summer, full of energy and confidence. By tuning into these natural phases—winter, spring, summer, and autumn—you can nourish yourself in ways that support your body’s seasonal health needs at every stage.

1. Menstrual Phase (Winter)

Menstrual phase: Winter

· Physiological Connection: This phase begins on the first day of menstruation and typically lasts 3-7 days. Hormone levels (particularly oestrogen and progesterone) are at their lowest, which can lead to feelings of fatigue and withdrawal.

· Seasonal Reflection: Winter is a time of rest and retreat, where nature appears barren, conserving its energy.

· Practical Tips: Encourage rest and nourishment with warming, grounding foods such as soups, stews, and root vegetables. Focus on iron-rich foods to replenish blood loss and gentle herbal teas for warmth. Lifestyle advice might include restorative yoga or meditation.

2. Follicular Phase (Spring)

Follicular phase: Spring

· Physiological Connection: This phase follows menstruation and lasts about 7-10 days. Oestrogen levels begin to rise, leading to increased energy, creativity, and optimism. The body starts preparing for ovulation.

· Seasonal Reflection: Spring represents new growth, energy, and possibility. Buds begin to bloom, much like the body starts to feel renewed during this phase.

· Practical Tips: Introduce lighter, fresh foods such as leafy greens, sprouts, and colourful vegetables to mirror the vibrancy of spring. Incorporate aerobic exercise and creative projects to harness rising energy levels.

3. Ovulatory Phase (Summer)

Ovulatory phase: Summer

· Physiological Connection: Lasting 2-3 days, ovulation is when oestrogen peaks, and testosterone briefly rises. This can result in heightened energy, confidence, and social engagement.

· Seasonal Reflection: Summer is the season of full bloom, vibrancy, and outward energy.

· Practical Tips: Encourage fresh, cooling foods like berries, cucumbers, and salads. This is a great time for social activities, high-energy workouts, and self-expression.

4. Luteal Phase (Autumn)

Luteal phase: Autumn

· Physiological Connection: This phase lasts 10-14 days after ovulation. Progesterone levels rise, promoting calmness, but as they decline toward the end, premenstrual symptoms can arise.

· Seasonal Reflection: Autumn is a time of harvesting and preparing for rest. It's a transitional season where nature starts slowing down.

· Practical Tips: Focus on grounding, nutrient-dense foods such as sweet potatoes, squash, and healthy fats. Encourage reflection and mindful activities. As the phase progresses, reduce intense exercise and prioritise gentle movement and self-care.

Embracing your menstrual cycle as a reflection of the seasons allows you to work with your body, not against it. By recognising when to rest, when to create, and when to be active, you can honour your natural rhythms and feel more balanced throughout the month. Whether you're in the quiet of winter or the fullness of summer, each phase has its purpose and power. The more you listen to your body and support it with the right foods, movement, and self-care, the more in tune you'll feel with yourself. Your cycle isn’t just something to endure—it’s a guide to living in harmony with your own nature.