Living in Alignment with Your Menstrual Cycle: Finding Balance, Energy, and Well-Being
Have you ever felt like your body is working against you? One day you’re full of energy, ready to take on the world, and the next you just want to curl up with a warm blanket and avoid everyone. That used to be me—constantly wondering why my energy and mood seemed like an unpredictable rollercoaster.
But then, I discovered something that changed my life: living in sync with my menstrual cycle.
Today, I want to share how you can live in alignment with your cycle to create more balance in your energy, emotions, and overall well-being. This isn’t just about tracking your period; it’s about truly understanding your body, honouring its natural rhythms, and using them to thrive. Wellness, beauty, and lifestyle all benefit when we work with our bodies, not against them.
photo from @itslakishaa on Instagram
The Four Phases of the Menstrual Cycle
We women are pretty magical. Our bodies move through four distinct phases every single month, and each one has its own energy, strengths, and needs. Here’s how I approach each phase of my cycle to make the most of what my body is naturally doing.
1. Menstrual Phase (Days 1-5)
Your menstrual phase is like your body’s way of giving you a report card on how well you took care of yourself this past month. I remember feeling so down, thinking that as women, we were just destined to live in pain—from the moment we get our periods, through pregnancy, all the way to menopause.
It felt like a never-ending cycle of suffering. But everything shifted for me when I learned that periods aren’t supposed to hurt like that. Sure, some discomfort is normal, but severe pain is your body’s way of saying that something isn’t right. Your body loves you—it’s trying to guide you, to show you where it needs a little more care and attention.
Think of the menstrual phase as your Internal Winter. Hormone levels drop, your energy slows down, and your body craves rest and reflection. During these days, I like to truly listen to my body. I give myself permission to slow down and honour what I need.
Activities: Gentle movement like stretching, yoga, or just a quiet moment to meditate and reflect. This is also the time I love to journal—it helps me process my emotions and set a calm tone for the month ahead.
Nutrition: Focus on warm, nourishing foods like soups and stews. Your body needs extra minerals, like iron and magnesium, to replenish what’s lost during menstruation. I’ll often make a hearty bone broth soup, which feels like a warm hug in a bowl.
Womb Love herbal tea blend
Self-care: This is a time for cozy self-care. Think warm baths (with a natural tampon), cozy blankets, essential oils, and lots of rest. If you work a 9-5, this might mean giving yourself a bit more downtime in the evenings—maybe curling up with a book instead of heading out to socialize. Remember, rest is productive too!
2. Follicular Phase (Days 6-14)
Welcome to your Internal Spring! The follicular phase is all about growth and renewal. Estrogen is rising, and so is your energy. I always feel more creative and ready to dive into new projects during these days.
Activities: This is the perfect time to brainstorm, plan, and take action on projects. Your energy is high, so start something new or dive into something You’ve been putting off. You can enjoy moderate exercise during this phase—hiking, dancing, or a fun workout.
Nutrition: Diet shifts to light, fresh foods like salads, smoothies, and seeds. These help support hormonal balance and boost Your energy. I especially love adding omega-3-rich seeds, like flax or chia, to my meals.
Love My Liver herbal detox tea
Self-care: Setting intentions and trying something new. If you work a 9-5, take advantage of this phase by tackling challenging tasks at work or diving into a creative side project. This is the time when I love to plan out the month and get organized—using that rising energy to its fullest.
3. Ovulatory Phase (Days 15-17)
The ovulatory phase is your Internal Summer. Your social butterfly phase! You’re glowing, you’re social, and your energy is at its peak. Estrogen and luteinizing hormone are highest, and I find myself feeling confident and communicative.
Activities: This is when you can plan your social events, networking, or any high-energy activities. Try taking on more intense workouts during these days—I’ll do a HIIT session or go for a run.
Nutrition: High-fibre foods, lean proteins, and plenty of water are key during this phase to support liver detox and hormonal balance. I’ll have quinoa bowls with lots of veggies or fresh salads with grilled chicken.
Hormone Balance for Acne herbal tea blend
Self-care: Embrace your inner power. This is a great time to practice affirmations, get out into the world, and connect with others. If you’re working a 9-5, consider scheduling meetings, presentations, or important conversations during these days—you’ll feel more confident and communicative.
4. Luteal Phase (Days 18-28)
The luteal phase is like your Internal Fall. Energy starts to slow, and it’s time to focus inward, reflect, and complete tasks. Progesterone rises during this phase, and I notice that my body craves stability and comfort.
Activities: Focus on completing tasks and finishing up projects. Light exercise like walking or yoga feels good during this time—I keep it gentle and nurturing.
Nutrition: Root vegetables, magnesium-rich foods, and healthy fats are great for easing PMS symptoms. I lean into hearty, grounding meals—roasted root veggies, nutty stews, and dark leafy greens.
No PMS herbal tea blend!
Self-care: This phase is all about grounding. Warm baths, journaling, and practicing mindfulness help me feel more centered and reduce PMS symptoms. If you’re at a 9-5, this might be the time to wrap up ongoing projects, work more behind-the-scenes, and give yourself extra TLC in the evenings—whether it’s an early night or a hot bath.
Feeling information overload? No worries. There’s a ton of information but I made this Cycle Synching Cheat Sheet PDF Download to help you organize your hormonal alignment plan. It is free for the first 100 downloads so make sure to get your free PDF. It covers nutrition for the four phases, as well as lifestyle activities to implement according to the phases. This chart has been a major help for me and my family as it allows my husband to stay on track of how to support me all cycle long.
Making a Schedule and Staying Consistent
Sacred Time
One of the things that truly helped me live in alignment with my cycle is using time-blocking. This method involves setting specific times for everything—morning routines, productivity, study time, reflection, and evening rituals. This idea comes from Sacred Woman by Queen Afua, and it's been life-changing for me. Time-blocking allows me to be present in each moment, without feeling like I’m splitting myself into too many directions.
Multitasking often left me with headaches and a sense of being overwhelmed. But with time-blocking, I’m able to be productive in all areas of my life while staying present. I set my iPhone to focus mode during these times so I can truly concentrate.
Beauty Sleep
And let’s not forget about sleep! As a night owl, I always struggled with conventional schedules and felt like something was wrong with me for not being an early riser. Then I discovered Why We Sleep by Matthew Walker PhD, and it changed my perspective.
I learned that being a night owl is part of a genetic adaptation that was once crucial for human survival—some of us are naturally wired to be awake while others sleep. Understanding this helped me embrace my natural rhythm instead of fighting against it.
Here are a few of the apps that help me manage my schedule:
Lively App: This period tracker helps me keep track of my mood, activities, and symptoms while offering tips for each phase—everything from nutrition to exercise.
Pillow App: A sleep tracker that syncs with my natural body rhythms, ensuring I wake up at the right moment, feeling rested.
Alo Moves: My go-to for at-home workouts and guided meditations tailored to my fitness level and mood during each phase.
Book Recommendations
If you’re interested in diving deeper into this journey, here are some books that have been invaluable for me:
In the Flo by Alisa Vitti: This is the most practical and comprehensive book I’ve found on cycle syncing and understanding female hormones. It includes handy charts, insights on menopause, and tips for incorporating your family in this lifestyle.
The Happy Hormone Guide by Shannon Leparski: A fantastic book for balancing hormones through food and nutrition.
The Art of Herbal Healing by Ava Green is a great start for beginners to learn about herbs to heal the body from the inside out
Encyclopedia of Herbal Medicine by Andrew Chevallier is packed with 500 herbs, research, folklore and more for those looking to go deeper into understanding the language of herbs and how it interacts with the body. This is my personal favourite.
You can find all these books, along with the herbs I use, in my shop list!
How Cycle Syncing Transformed My Life
I used to suffer from terrible periods, cystic acne, and hormonal imbalances. At 23, I even discovered a lump in my breast, and it was a huge wake-up call. I knew my body was screaming for help, and I needed to make a change. That’s when I began my journey into hormone balance, cycle syncing, and working with my body instead of against it.
Slowly, I started seeing changes—my energy stabilized, my mood improved, and my acne began to clear up. Now, I work from home and have more flexibility in my schedule, but back when I worked in corporate finance, I still managed to make small changes. Honouring my body’s natural rhythms allowed me to find a balance I didn’t think was possible.
Conclusion
Living in alignment with your menstrual cycle is one of the most empowering things you can do for yourself. It’s a way to honor your body, harness your energy, and embrace your feminine power. Start small—pick one new thing to try each phase, and see how your body responds. It’s all about progress, not perfection.
If this post resonated with you, don’t forget to follow me on my other socials—and share this with anyone who could benefit from living in tune with their body.
Let’s grow and thrive together! 💛✨
Disclaimer* This post contains affiliate links and was made with the help of AI.