#naturopathy

What's happening:

Rising Oestrogen boosts: serotonin (mood), Dopamine (motivation and focus), Endorphins (energy and well-being)

rising oestrogen improves insulin sensitivity, making your body more effective at using glucose for energy, prioritize carbs like fuit, honey and granola to fuel movement

fermented foods assist the body with oestrogen clearance to maintain balance, ferments and cruciferous vegetables have been shown to reduce severity of cramps and PMS.

nettle tea is a nutrient-dense tonic that is incredibly supportive during this phase, replenishing minerals lost during menstruation.

light increases, body is lighter and renewed

increased inspiration & motivation

thoughts and awareness focused on the outside world

more attractive to connect with others

socialize & collaborate

hearts to hearts and connected with others can be powerful

mental sharpness

Nutrition:

Lean Proteins (Supports follicle development and tissue repair)

Fresh Greens and vegetables (Assist estrogen clearance via the liver)

Citrus and light fruits (Vitamin C for collagen and ovulation prep)

Fermented foods (Suports gut-hormone communication)

Complex carbohydrates (Fuels rising energy and brain function)

Healthy fats (Supports estrogen responsiveness without overload)

Shopping list:

mangos

bananas

kiwi

blueberries

lemon

Carrots

avocado

mushrooms

asparagus

bell pepper

bitter greens

cruciferous vegetables

sauerkraut + fermented vegetables

coconut yoghurt & kefir

kombucha

Pumpkin seeds

flax seeds

walnuts

cashews

eggs

salmon

oily fish

lentils

chickpeas

tempeh

tofu

Herbs: Nettle, maca root, shatavari, red clover, alfafa, goji berries, lemon balm

Movement, routines & rituals

• energy, coordination and recovery are at their peak, HIIT and cardio feel more sustainable here and the body is efficient at using carbs for fuel

Boxing, pilates, HIIT classes, Hiking, vinyasa and hatha yoga

Work:

plan/ productive journalling. rising oestrogen means better dopamine sensitivity, supporting improved focus, curiosity, and forward thinking. perfect phase to plan the month ahead

try something new! this phase is naturally curious and open-minded, trying a new hobby, class or creative activity feels exciting during this phase 

Self-care:

exfoliation, b vitamins, accupuncture mat, writing exercises, yoga

What's happening:

Estrogen and testosterone peak,making it the perfect time for connection, communication and creativity

light and outer world are dominant

body is open & ready to create

allow creation & projects to unfold naturally

feeling primal, sensual & fully in your beauty

energy is still moving outwards but also pulling you in - honour your emotional needs here

Nutrition:

Eat fresh and light - choose hydrating meals, smoothie bowls, and vitamin-C-rich fruits. Cooling foods help balance hormones and support your glow from within

High quality proteins: seafood, eggs (Supports egg quality and cellular signalling)

Anti-oxidant rice foods: berries, beetroot (Protects eggs cells from oxidative stress)

Omega-3 fats: Oily fish, oysters (supports inflammation, balance and ovulation quality)

Colourful vegetables: capsicum, tomato, greens (provides micronutrients for hormone signalling)

Light balanced meals: protein + carbs + fat (provent blood sugar dips during peak estrogen)

Hydrating foods: soups, fruit, mineral water (support circulation and cervical fluid quality)

Shopping list:

Berries

Citrus fruit

Papaya

Kiwi

Spinach

Zucchini

Asparagus

cucumber

carrots

cabbage, brussel sprouts, broccoli, kale

fennel

beetroot

tomatoes

Salmon or trout

eggs

prawns

oysters

sardines

lentils

quinoa or brown rice

Almonds

Walnuts

Flaxseeds

Chia Seeds

Hazelnuts

Coconut & coconut water

Olive oil

cacao

Herbs: Basil, turmeric, green tea,

Movement, routines & rituals:

High intensity workouts (HIIT) or dance to make the most of your bodies energy and resilience

Lifting - low reps with heavier weights and resistance training

Hip releasing yoga - connecting to your feminine essence through expressive movement

work:

Creative projects, write, design, brainstorm

self-care:

Networking, ideal time for meeting & collaborating

Socialize and glow - in this phase we glow and radiate so much feminine energy, go out, dress up and connect with loved ones, let yourself be seen and flirt with life, enjoy this vibrant outward phase