As a holistic women’s health practitioner, I believe every woman deserves to feel informed and empowered about her body. One of the most foundational aspects of female health is the menstrual cycle. Yet so many women aren’t sure what “normal” actually means.
Let’s break it down naturally, holistically, and in tune with your body.
The Basics of a Healthy Menstrual Cycle
- Eat for your cycle: Prioritise whole, unprocessed foods at least 80% of the time. Eat plenty of leafy greens, omega-3s, seeds (like flax and sesame), and whole foods rich in magnesium and B vitamins.
Stress management: Chronic stress disrupts hormonal signaling. Try breathwork, grounding or daily walks.
Track your cycle: Use a journal or app to note symptoms, flow, and mood. Patterns reveal powerful insights.
🌿 Signs Your Cycle Is In Balance
Regular, predictable timing
Moderate, steady flow
Minimal PMS symptoms
No spotting between periods
Clear cervical mucus changes throughout the cycle
🌀 Natural Ways to Support a Balanced Cycle
- Eat for your cycle: Prioritise whole, unprocessed foods at least 80% of the time.Prioritise eating:
Leafy greens – like spinach, kale, and Swiss chard – rich in magnesium and folate, which help ease cramps and support detoxification.
Omega-3s – found in flaxseeds, chia seeds, walnuts, and wild-caught salmon – to reduce inflammation and balance hormones.
Seeds – such as flax, sesame, pumpkin, and sunflower – excellent for hormone support, especially when used in seed cycling.
Whole foods rich in magnesium – include almonds, cashews, avocado, black beans, and dark chocolate. Magnesium can help reduce cramps, improve sleep, and support overall hormonal function.
Foods high in B vitamins – like eggs, legumes, nutritional yeast, grass-fed meats, and whole grains (quinoa, brown rice, oats). B vitamins are crucial for energy, mood stability, and hormone regulation.
Zinc-rich foods – such as pumpkin seeds, lentils, chickpeas, hemp seeds, and grass-fed beef. Zinc supports reproductive health, reduces inflammation, and helps regulate the menstrual cycle.
Stress management: Chronic stress disrupts hormonal signaling. Try breathwork, grounding or daily walks.
Track your cycle: Use a journal or app to note symptoms, flow, and mood. Patterns reveal powerful insights.
🧘♀️ Honoring Your Cycle as a Sacred Vital Sign
Your cycle is a monthly check-in from your body. When it’s irregular or uncomfortable, it’s not a nuisance—it’s a message. By tuning in and supporting your hormonal ecosystem naturally, you reclaim the rhythm that is your birthright.
The more we talk and share, the more we will heal. At The Happy Hormone Club we are very passionate about gathering, sharing and restoring our hormonal imbalances together. I want to invite you to join our signature course (Menstrual Cycle Mastery), and invite your friends, and join the conversation. Let’s heal together & restore our balance.
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