Do you ride the monthly rollercoaster of PMS? With research suggesting that up to 90% of menstruaters experiencing at least some premenstrual symptoms, there’s no denying that our cycle can have a BIG impact on our life: from mood changes to cravings and appetite changes, breast tenderness, headaches, bloating, weight fluctuations, cramps and period poos, fatigue, low motivation and SO MUCH MORE, PMS is no joke.

And while most of us suck it up as an inevitable part of being the proud owner of a uterus, researching is showing that how we eat can actually help in a big way to reduce those nasty symptoms.

Starting with the big picture, An overall healthful, anti-inflammatory diet pattern, rich in veggies, fruit, wholegrains, beans, fish/ seafood, nuts and seeds, dairy, and low in animal fats, processed foods, refined carbohydrates and sugar is associated with a reduced risk of PMS – but the research gets more specific, so let’s dive into the detail!

While we don’t need to go to extremes with our diets and nothing is off limits, it’s a good idea to start to cut down on salt, caffeine and alcohol – especially in the lead up to your period – these can increase symptoms like fluid retention, bloating, breast tenderness, irritability, poor sleep and cramps. 

When it comes to reducing PMS, fat can be your best friend – but only if you’re choosing wisely. The types of fats in our diet can either contribute to or protect against inflammation and have also been shown to impact PMS. It’s wise to limit saturated and trans fats from food such as fatty/ processed meats, butter, cream, ice cream, coconut oil, palm oil, baked goods like cake, pastries, and biscuits, chips/ processed snacks.

On the other hand foods high in monounsaturated and polyunsaturated fat like avocado, olive oil, nuts and seeds and oily fish can help fight inflammation and PMS symptoms.

Fight cramps and period poos with Omega 3 fats:

If you struggle with period pain or menstrual cramps , you’ll want to start to include more foods rich in Omega 3 fatty acids, as these can help to reduce inflammation and Prostaglandins. Prostaglandins are hormone-like substances that increase in the body with your cycle to help release your uterine lining for your period. This is normal of course, but higher levels of certain types of these prostaglandins are associated with more inflammation and pain – hello cramps! They’re also the culprit behind “period poos” (yep, it’s a thing!), thanks to their action on bowl muscles. More Omega 3s = less inflammation and cramps…yes please!To get enough of these in your diet aim to include 2-3 serves of oily fish like salmon, sardines, mackerel, herring and anchovies each week? Not into fish, chat with your friendly dietitian about an Omega 3 supplement – vegan options are available too if needed!

Reduce inflammation with Extra Virgin Olive oil

If you’re popping the anti-inflammatory pills each month, Extra Virgin Olive Oil is another fat source worth prioritising throughout your cycle. Not only is it antioxidant rich, but it contains a compound call Oleocanthal that acts in a similar way to the anti-inflammatory drug “ibuprofen”. While obviously not as potent, if used regularly it can have an anti-inflammatory impact on your body.

Important for so much more than just your digestive health, fibre is a key player in your menstrual cycle due to its role in hormone metabolism. It may help maintain normal oestrogen levels and high fibre diets are associated with less period pain.

To meet your fibre targets, load up on these foods:

One particular legume to focus on: Soy! Soy contains phytoestrogens, or “plant-oestrogens”, which may have a favourable impact on our fluctuating oestrogen levels over the cycle, and also exert antioxidant activity, which may help with PMS symptoms like swelling, headaches and breast tenderness.

Particular vitamins and minerals can also help fight PMS symptoms. While we want an overall varied and nutrient-dense diet, here are a few key nutrients to focus on:

 may help you battle PMS, reducing symptoms like period cramps, fluid retention, mood changes and even food cravings! Most people can meet their needs through 2-3 serves of dairy or calcium-fortified dairy alternatives each day and including other calcium rich foods like tinned fish with bones, tofu (especially set in calcium sulphate) and other soy foods, beans and legumes, chia seeds, tahini kale, broccoli, almonds bok choy and dried figs.

 should be a priority if you struggle with premenstrual mood changes, irritability and sleep issues, and it may also help with cramps. Load up on Pumpkin seeds, chia seeds, almonds, cashews, peanuts, dark leafy greens (e.g spinach/kale), Beans (e.g Blackbeans, edamame, kidney beans), tofu, avocado, wholegrains, bananas, salmon – oh, and dark chocolate!

 may also help reduce PMS, including period pain, cramps and mood changes – you’ll find these nutrients in a range of foods such as chickpeas, salmon and other fish,, Banana, Chicken, Wheat bran, pistachios, sunflower seeds, potato, sweet potato, tempeh, soybeans, prune juice/ prunes, beans and legumes, pork, beef, wholegrain foods and fortified grain foods, yoghurt and cheese.

 found in lean meat, fish and seafood, poultry, eggs, beans and lentils, nuts and seeds, soy foods and dairy may help reduce period pain, cramping and mood symptoms associated with your cycle.

 may help with cycle regularity, pain and mood. While the main source is sunlight, you can also get some from foods such as egg yolk, fatty fish and sun-exposed mushrooms!

While supplements may be indicated in some instances, it’s never a good idea to supplement without professional advice: always seek the help of dietitian or suitably qualified healthcare practitioner. 

Focusing on your diet can be a game-changer for your PMS, but remember, nutrition is a long-game. Just focusing on your diet when your period rolls around won’t cut it, aim to incorporate these changes consistently throughout your cycle to get the maximum benefits. It’s also super important that if you’re experiencing extreme symptoms like severe period pain and mood changes that you book into see your doctor asap.


Fight PMS with Food!

Your menstrual cycle isn't just a monthly occurrence; it's a powerful tool that can help you optimise your work-life balance, especially during that time of the month.

We caught up with Elise Sutherland from Find Your Rhythm – the first app in Australia to use hormonal phases to build personalised health and wellbeing programs – to learn how to hack your menstrual cycle and ensure your work days aren’t compromised by period-related discomfort.

Phase 1: Menstruation - Nourishment and Comfort

During your period, your body is shedding the uterine lining, which can lead to fatigue and discomfort. Here's how to make this phase work-friendly:

: Opt for comfortable, loose-fitting attire to ease any physical discomfort.

 Combat cravings with nutrient-rich snacks like dark chocolate, nuts, and fruits to maintain steady energy levels.

 Stay well-hydrated with water, herbal teas, or fruit-infused drinks to reduce bloating.

 Schedule short breaks to stretch your legs and alleviate any stiffness or cramps.

Phase 2: Follicular - Boosting Productivity

As you enter the follicular phase, energy levels rise, and you're ready to conquer tasks. Maximise productivity with these tips:

: Fuel your day with a balanced breakfast containing protein, whole grains, and fruits.

If possible, use a standing desk or incorporate brief stretching sessions to maintain alertness.

: Tackle demanding tasks during your peak energy hours, typically in the morning.

Schedule a walk-and-talk meeting, or simply take a stroll over lunch.

Ovulation is your time to shine, with peak confidence and energy. Here's how to excel at work during this phase:

 Schedule important meetings or presentations during this phase when your communication skills are at their peak.

 Opt for lighter meals with a mix of lean proteins and fresh veggies to maintain energy levels without feeling weighed down.

The luteal phase can bring mood swings and cravings. Balance work and self-care with these strategies:

 Incorporate short mindfulness breaks to reduce stress and maintain focus.

 Choose snacks rich in complex carbohydrates and fibre to stabilise mood and energy.

 Tackle important but less demanding tasks, allowing for flexibility if symptoms arise.

By understanding your menstrual cycle and implementing these strategies, you can navigate work-life more effectively while embracing the empowerment that comes with embracing your body's natural rhythms.

Find Your Rhythm, a smart health and wellness app, gracefully guides you through the nuances of nutrition and exercise, all tailored to your menstrual cycle.

Using advanced hormonal science and a clever algorithm, the Find Your Rhythm app introduces users to the concept of cycle syncing. This approach empowers you to understand your menstrual cycle better, providing guidance on what to eat and how to exercise for your overall well-being.

For those intrigued by the concept of cycle syncing, the Find Your Rhythm app is now available for download on all Apple devices.

Simplifying Work Life During Your Menstrual Cycle 

Navigating the ups and downs of the menstrual cycle can be a unique and sometimes challenging experience for many individuals. To add a touch of delight to each phase, we've crafted a selection of mocktails designed to complement the different stages of the menstrual cycle. Whether you're looking for a soothing beverage to ease PMS symptoms or a refreshing drink to celebrate the energy of ovulation, we've got you covered.

While often served as a sugar-bomb with extra sweeteners, the daiquiri is best enjoyed with fresh fruit and little added sugar. Strawberries are a great option, but experimenting with other fruits like berries, pineapple and peaches, and adding herbs like mint and basil can also make for a fun and delicious twist.

Blend on the highest setting until well combined.

Pour into glasses and top with fresh strawberries for garnish.

Always a crowd pleaser, there are many ways to prepare a punch. Refreshing and familiar, this recipe mixes fruit juices, fruit sodas and fruit pieces.

Combine the cranberry, orange and lime juices in a large jug.

In each glass, place a wedge of lime and orange and a mint sprig, add 50ml of the fruit juice mixture and top up with sparkling apple juice to taste.

Said to have originated in Cuba where vast quantities of mint, lime and sugar were readily available, the mojito is a classic cocktail for a warm summer evening. Here’s how to make a mojito that everyone can enjoy.

Using a mortar and pestle or the end of a rolling pin, muddle the sugar and mint leaves.

Using tall glasses, add a handful of crushed ice in each.

Add the mint mix and lime juice to the glasses.

The Tom Collins, a charismatic concoction of lively gin, zesty lemon juice, and a touch of sweetness, dances with effervescence as it mingles with club soda over ice, crowned with a tantalizing lemon slice and a plump cherry, promising a sip of refreshing sophistication.

Add sugar syrup, lemon juice and gin to a mixing tin.

Add ice and shake vigorously (but briefly).

Strain into a Collins glass and top with soda water

Garnish with a skewered fresh cherry and lemon slice

Mixing it Up: Tailored Mocktails for Each Phase of the Menstrual Cycle

When it comes to education, there are certain topics that often remain untouched, leaving us with gaps in our understanding of the world. One such area that tends to be shrouded in mystery is a woman's menstrual cycle. Despite its fundamental role in human reproduction, there's more to this monthly occurrence than meets the eye. In this article, we will explore five aspects of a woman's menstrual cycle that we wish we learnt when we were in school!

1. Menstrual Phases and Hormonal Changes:

While most educational curricula cover the basics of the menstrual cycle, the intricate details often go unaddressed. Beyond the broad strokes of menstruation, there are distinct phases such as the follicular phase, ovulation, and the luteal phase. Understanding the hormonal shifts that accompany these phases is crucial for appreciating the complexity of the menstrual cycle. Hormones like estrogen and progesterone play key roles, influencing not only reproductive functions but also impacting mood, energy levels, and overall well-being.

Physical education classes often overlook the connection between a woman's menstrual cycle and her exercise routine. Research suggests that understanding the menstrual cycle can effect training and performance. Hormonal fluctuations throughout the cycle can affect energy levels, strength, and recovery. Tailoring exercise plans to align with these changes can contribute to more effective and enjoyable workouts. By embracing these nuances, individuals can cultivate a healthier relationship with their bodies.

The emotional and mental aspects of the menstrual cycle are rarely discussed in educational settings. Hormonal fluctuations can influence mood swings, anxiety, and irritability. Acknowledging these changes and fostering emotional intelligence can contribute to better self-care and interpersonal relationships. Moreover, breaking the stigma surrounding menstruation and mental health is essential for creating supportive environments where individuals feel comfortable discussing their experiences.

4. Fertility Awareness and Family Planning:

Understanding the menstrual cycle is integral to fertility awareness and family planning. Traditional education often falls short in providing comprehensive information about fertility and conception. Knowledge about ovulation, fertile windows, and the factors influencing fertility empowers individuals to make informed decisions about family planning. Bridging this educational gap is crucial for helping people navigate their reproductive journeys with confidence.

5. Menstrual Hygiene and Sustainable Practices:

Schools typically cover the basics of menstrual hygiene – using pads or tampons – but often omit discussions about sustainable and eco-friendly options. The environmental impact of disposable menstrual products is a growing concern. Menstrual cups, cloth pads, and period underwear are sustainable alternatives that not only reduce waste but also offer long-term cost savings. Educating individuals about these options empowers them to make choices that align with both their health and environmental values.

The menstrual cycle is a natural and integral part of many individuals' lives. By expanding our understanding beyond the basics, we can foster a more inclusive and informed society. Embracing the complexities of the menstrual cycle not only promotes physical well-being but also contributes to breaking down societal taboos and promoting gender equality. It's time to shed light on these essential aspects that often go unnoticed in traditional educational settings.

5 Things You Didn't Learn in School 

Find Your Rhythm commissioned new national research and revealed the lack of knowledge women have on menstrual cycles and the impact it has on nutrition and exercise.

60% admitted to having limited or no knowledge about the hormonal fluctuations that occur during each menstrual cycle phase

71% of Australian women said they want to learn more about how to synchronise their lifestyle with their menstrual cycle.

Only 9% of respondents feel they have a strong understanding of how to sync their lifestyle with their menstrual cycle

New research has uncovered a significant knowledge gap among Australian women regarding the phases of their menstrual cycles and how hormones throughout each phase impacts metabolism, energy levels and mood differently.

The research commissioned by Find Your Rhythm has found that 71% of Australian women said they want to learn more about how to synchronise their lifestyle with their menstrual cycle, while only 9% feel they have a strong understanding of cycle syncing.

Rebecca Bell, Hub Lead - Medibank Health Ventures, which founded Find Your Rhythm, says your menstrual cycle can be your ally, not your obstacle, when it comes to leading a healthy lifestyle and further education and resources are required.

“Our research unveiled a common truth: many women feel that their menstrual cycle can make it challenging to establish and maintain a healthy routine. With the Find Your Rhythm app, we're on a mission to make wellness an easier journey by helping women harmonise their eating habits and workouts with the unique rhythm of their menstrual cycle,” she said.

“Cycle syncing is a new health and wellness practice that involves aligning dietary choices and exercise routines with the natural rhythms of the menstrual cycle. It can help women develop a deeper understanding of their bodies and offers potential benefits for overall wellbeing and weight loss.

“For example, during ovulation women feel most energised and estrogen levels suppress appetite, so it’s the perfect time to focus on weight loss and high intensity workouts. While in the luteal phase, just before menstruation, the metabolism increases and naturally so do cravings, so it’s okay to eat a little more.

“We want to empower women with the knowledge and resources they need to navigate the different phases of their menstrual cycles and help make it easier to create and maintain healthy habits.”

Only 39% of respondents believe they have a strong grasp of the various menstrual cycle phases.

60% admitted to having limited or no knowledge about the hormonal fluctuations that occur during each menstrual cycle phase, and how these fluctuations can directly affect their metabolism, energy levels, and mood.

81% of Australian women acknowledged that their menstrual cycle significantly affects their ability to establish and maintain a healthy routine.

A resounding 82% of respondents believe that there is an inadequate level of education and awareness regarding menstrual cycles and its impact.

71% of Australian women admitted they want to learn more about how to synchronise their lifestyle with their menstrual cycle.

more than two thirds of those surveyed (67%) confessed that they don't consider their hormones and menstrual cycle when planning their meals and exercise.

The primary barriers to adopting cycle syncing practices include a lack of information or understanding (50%), a lack of awareness about the benefits (25%) and time constraints (15%).

only 33% of those surveyed consider their hormones and menstrual cycle when planning their meals and exercise routine, though an impressive 96% reported experiencing improved mood, empowerment, and enhanced health control when they did.

60% of Australian women remain unaware of the concept of cycle syncing, with only 9% feeling they have a strong understanding of it.

The Find Your Rhythm app uses emerging hormonal science and a very savvy algorithm to help users tune into their menstrual cycle, also known as cycle syncing.

The Find Your Rhythm app is available for download now from the Apple app store.

This app is not suitable for someone who does not have a regular menstrual cycle, those on hormonal contraception or someone who is currently pregnant or breastfeeding. Always consult with a medical practitioner before starting any health and wellbeing or weight loss journey.

To learn more visit @findyour.rhythm on Instagram.

FYR Research

In the realm of wellness, an emerging practice is taking the spotlight - cycle syncing. It's about harmonising your dietary choices and exercise routines with the natural rhythms of your menstrual cycle.

But here's the revelation: your cycle can be your ally, not an obstacle, in achieving your wellness goals.

We caught up with Rebecca Bell, Senior Executive of Medibank Health Ventures, which founded Find Your Rhythm – the first app in Australia to use hormonal phases to build personalised health and wellbeing programs – to grab their top tips for living life in sync with your cycle.

Phase 1: Menstruation - Nourishment and Renewal

Imagine this: It's the phase when your body sheds its uterine lining, often accompanied by fatigue and cramps. But even in this phase, you can make progress towards your wellness goals:

 Delve into a plate brimming with iron-rich leafy greens, beans, and lean meats to replenish lost iron. For a touch of indulgence, savour magnesium-laden dark chocolate to soothe cramps.

 Embrace gentle activities like yoga or serene walks, acknowledging your body's need for rest and restoration.

Phase 2: Follicular - Energising Your Ascent

As you step into the follicular phase, your energy surges, signalling your body's preparation for ovulation. It's the perfect time to fuel your progress towards wellness:

 Embrace a balanced diet teeming with fruits, vegetables, and whole grains. Amplify your protein intake with eggs and lean poultry to support muscle growth.

 Dive into aerobic activities like running or cycling, and toss in some strength training to elevate your fitness journey.

Phase 3: Ovulation - The Zenith of Performance

Ovulation marks your peak physical period, as your body releases an egg. Here's where you can shine with food and fitness choices that complement this phase:

Elevate your nutrition with protein-rich marvels like fish, tofu, and legumes. Embrace a rainbow of fruits and vegetables for antioxidants.

Elevate your fitness regimen with high-intensity workouts like HIIT, or venture into daring activities like hiking or dancing.

Phase 4: Luteal - The Art of Self-Care and Equilibrium

In the luteal phase, hormonal fluctuations may lead to mood swings and cravings. This is where the art of balance and self-care comes into play:

 Navigate your cravings with complex carbohydrates like whole grains and fibre-rich foods for blood sugar stability. Indulge in nuts and seeds for healthy fats.

 Find your equilibrium through moderate-intensity exercises such as swimming or Pilates. Immerse yourself in mindfulness practices like yoga to navigate mood swings.

Your menstrual cycle is not a roadblock; it's a roadmap towards your wellness goals. By synchronising your dietary choices and exercise routines with your body's innate rhythms, you can harness your cycle's power to make seamless progress towards a healthier, more vibrant life.

Find Your Rhythm is a smart health and wellness app that gracefully guides you through the nuances of nutrition and exercise, all tailored to your menstrual cycle.

The Art of Cycle Syncing

Hormones are essential to ensuring the functionality of your reproductive system.

Estrogen and Progesterone are the two key hormones thats drive your menstrual cycle.

Estrogen’s role is to thicken the endometrial lining (consists of blood and tissue in the uterus).

Progesterone’s role is to prepare your body for a potential pregnancy.

The menstrual cycle is regulated by the hormones estrogen and progesterone, which are produced by the ovaries. These hormones are essential for the proper functioning of your reproductive organs and enable pregnancy.

At the beginning of a new menstrual cycle your estrogen levels will begin to rise and peak just before ovulation occurs.

The presence of estrogen stimulates the growth and proliferation of the endometrial lining (a mixture of blood and tissue) in preparation for a potential pregnancy.

Your estrogen levels will also see a slight rise (although less than the rise in the lead up to ovulation) during the early luteal phase. This spike is to help maintain and support your thickened endometrial lining, ensuring its receptivity for a potential implantation of a fertilised egg.

If fertilisation doesn’t occur, estrogen levels will begin to decline through the late luteal phase.

During the menstrual cycle, progesterone is low until after ovulation. Then, progesterone becomes the dominant hormone and peaks in the middle of the luteal phase.

Progesterone stimulates further growth as well as changes the structure of the endometrial lining so that a fertilised egg can implant.

If conception does not occur, the corpus luteum (a temporary structure that forms in the ovary after ovulation occurs) starts to break down 9 to 10 days after ovulation, causing progesterone levels to fall which triggers the endometrial lining to shred and marks the start of a new menstrual cycle.

Hormones & Your Menstrual Cycle

Hormonal birth control methods, such as oral contraceptives, the birth control patch, injections, and hormonal IUDs, utilize synthetic hormones to prevent pregnancy.

Non-hormonal birth control methods, including barrier methods like condoms, diaphragms, and cervical caps, as well as the copper IUD and fertility awareness-based methods (FAMs), do not involve the use of hormones.

Permanent methods, such as tubal ligation and vasectomy, offer irreversible solutions for individuals or couples who have completed their desired family planning.

Selecting an appropriate birth control method is a significant decision that impacts reproductive health. With a wide range of options available, it is essential to comprehend the distinctions between hormonal and non-hormonal approaches. In this article, we will explore these methods, highlighting their dissimilarities and aiding you in understanding which one aligns best with your needs.

 Oral contraceptives, colloquially known as "the pill," consist of synthetic hormones—typically a combination of estrogen and progestin, or progestin alone. These hormones function by suppressing ovulation, thinning the uterine lining, and thickening cervical mucus, effectively preventing sperm from fertilizing an egg. When taken consistently and correctly, oral contraceptives demonstrate high efficacy.

The birth control patch is a small adhesive patch worn on the skin that releases hormones (similar to those found in oral contraceptives) through transdermal absorption. It necessitates weekly replacement to maintain its contraceptive effects.

 The birth control injection, commonly referred to as Depo-Provera, is an injectable contraceptive administered every three months. It contains a progestin hormone that inhibits ovulation and thickens cervical mucus. This method offers long-lasting protection against pregnancy with minimal effort.

 A hormonal intrauterine device (IUD) is a small T-shaped device inserted into the uterus by a healthcare professional. Hormonal IUDs release progestin, which thickens cervical mucus, thins the uterine lining, and may prevent ovulation. They provide extended contraception and remain effective for several years, depending on the specific type.

 Barrier methods, such as condoms, diaphragms, and cervical caps, physically obstruct sperm from reaching the egg. They create a barrier between sperm and the cervix, preventing fertilisation. These methods are easily accessible, affordable, and additionally offer protection against sexually transmitted infections (STIs).

 The copper IUD, known as a non-hormonal IUD, is structurally similar to the hormonal IUD. However, it is wrapped in a thin copper wire, which acts as a spermicide. Copper creates an environment toxic to sperm, effectively impeding fertilization. This highly effective method offers long-term contraception for up to 10 years.

Fertility Awareness-Based Methods (FAMs): 

FAMs involve tracking menstrual cycles, basal body temperature, cervical mucus consistency, and other fertility signs to determine fertile and infertile periods. This meth

od requires meticulous monitoring and adherence to guidelines to achieve optimal effectiveness. FAMs are most suitable for individuals with regular menstrual cycles and a strong commitment to tracking their fertility.

For individuals or couples who have concluded their desired family planning, permanent birth control methods such as tubal ligation (female sterilization) or vasectomy (male sterilization) provide a permanent solution. These surgical interventions are irreversible and require careful consideration.

Choosing the right type of Birth Control 

Selecting the appropriate birth control method is a personal choice influenced by factors such as health, lifestyle, and individual preferences. Hormonal methods employ synthetic hormones to prevent pregnancy, whereas non-hormonal methods rely on physical barriers, copper-induced spermicidal effects, fertility tracking, or permanent interventions. By comprehending the differences between these options, you can make an informed decision in consultation with your healthcare provider. 

Remember, no single method suits everyone, and some people may experiences serious side-effects with the use of some methods so it is crucial to consider your unique circumstances and consult with a health care professional when choosing the birth control method that best aligns with your needs.

This information is not, and is not intended in any way to be, or to be a substitute for, professional medical advice, nor does it replace a health care professional's independent judgment about the appropriateness or risks of a certain contraceptive. Please consult a health care professional for advice about contraceptives that may be right for you.

Hormonal vs Non-Hormonal Birth Control

The menstrual cycle is an intricate dance of hormonal shifts and physiological changes that occur in the female body, usually lasting around 28 days on average. It is divided into four distinct phases: Menstruation, Follicular, Ovulation, and Luteal. Each phase plays a crucial role in preparing the body for potential pregnancy and shedding the uterine lining if conception does not occur. In this article, we will delve into each phase and provide insights into whats occur in your body during that phase. 

The diagram below shows the phases over a typical cycle which consists of a 28 day cycle and a 5 day period. 

The menstrual cycle kicks off with the menstrual phase, which typically lasts around 3 to 7 days. During this time, the uterine lining (endometrium) that has built up in anticipation of pregnancy is shed if conception didn't occur in the previous cycle. This shedding leads to the familiar bleeding that is often accompanied by cramps, fatigue, and mood swings. Hormone levels, particularly estrogen and progesterone, are at their lowest during this phase.

Follicular Phase: Preparing for Ovulation

The follicular phase follows menstruation. It is characterised by the development of follicles within the ovaries, each housing an immature egg. As these follicles grow, they release estrogen, which stimulates the thickening of the uterine lining in preparation for a potential pregnancy. As the follicular phase progresses, one dominant follicle emerges, and it's this follicle that will release the mature egg during ovulation.

Around day 14 of the menstrual cycle, ovulation occurs. The dominant follicle releases a mature egg into the fallopian tube, making it available for fertilization by sperm. Ovulation is a pivotal phase and usually occurs mid-cycle. Estrogen levels surge just before ovulation, peaking as the egg is released. Some women may experience mild discomfort or a twinge in the lower abdomen during this time.

Luteal Phase: Preparing for Pregnancy or Menstruation

Following ovulation, the luteal phase begins and lasts approximately 10-16 days. During this phase, the remnants of the dominant follicle transform into the corpus luteum, a temporary endocrine structure that produces progesterone. Progesterone helps maintain the uterine lining and creates an environment conducive to a potential pregnancy. If fertilisation does not occur, hormone levels drop, leading to the breakdown of the corpus luteum and a subsequent decline in progesterone levels. 

Your guide to the four phases of a menstrual cycle

Mix rolled oats, milk, yoghurt, maple syrup and vanilla in a bowl. Cover and refrigerate overnight.

Raspberries and grated 70% dark choc (equiv 1-2 squares).

Pearl Couscous Salad with roasted veg - Serves 4

1 red capsicum cut into chunks approx 3cm x 3cm

12 brussel sprouts cut into halves or quarters (if large)

1⁄2 butternut pumpkin cut into 1cm x 1cm pieces

Dressing – even qty lemon juice to EVOO. Fresh herbs of choice (try parsley, oregano, basil), 1 clove garlic, 2 tsp honey, 1 tsp Dijon mustard. Shake together.

Cook couscous as per instructions on packet – large pot boiling water, add couscous and cook for 9-10 mins (keep al dente). Drain. Toss with 1-2 tsp EVOO to prevent sticking together. Season with small qty salt/pepper.

Roast chopped veg at 200°C for 35 mins or until roasted to your liking. Toss through pearl couscous and baby spinach leaves. Sprinkle with nuts and seeds of your choice.

Wanting to add protein? Think about adding grilled lamb, beef, chicken or fish!

Quinoa and Parmesan Chicken Tenderloins with a Greek salad – Serves 4-5.

You will need three plates to do the crumbing – 1st one will have flour seasoned with salt/pepper. 2nd one will have beaten eggs. 3rd one will have quinoa flakes and parmesan.

Coat chicken in flour, then egg, then quinoa mix. Place onto an oven tray and bake at 180°C for 20 mins or until golden.

EVOO/lemon juice dressing – 1tbsp of each, drizzled over salad.

Recipe Ideas - Follicular

Mix all ingredients together and refrigerate overnight.

Small tin tuna or Salmon drained of excess oil.

Dressing – 1 tsp balsamic vinegar, 1 tsp Extra Virgin Olive Oil. Or 1 tsp lemon juice, 1 tsp Extra Virgin Olive Oil. 

Salmon with garlic and herbs served with sweet potato chips and brocollini – Serves 4.

Cut sweet potato into chip shaped pieces, drizzle with EVOO and season with a little salt and pepper. Bake in oven for 30-35 mins or until cooked.

Meanwhile, In a small bowl, combine herbs, garlic, spring onions, Dijon mustard and EVOO until it forms a paste. Spread on to salmon. When sweet potato has 15 mins left to cook, add salmon to the oven and cook for 15 mins.

Place Brocollini into a steamer and steam for 5 minutes so that it still remains vibrant green and slightly chewy.

Recipe Ideas - Menstruation

1/3 cup granola/toasted muesli (ideally lower sugar)

1⁄2 punnet of strawberries, approx. 1 cup diced.

Layer together into a cup/bowl and enjoy!

You could use any nuts/seeds/grains or any variety of fruit for this recipe. The sky is the limit!

1⁄2 cup low fat tasty cheese or parmesan or feta or a mix of.

3 cups of cooked veg – Include things like red capsicum, pumpkin, potato, sweet potato, zucchini, eggplant, red onion, leeks, baby spinach, frozen peas, fresh herbs, tomatoes etc.

50-80g wholemeal pasta per person, cooked. (approx. 1 cup cooked pasta per person). If wanting lower carb option feel free to make zoodles (zucchini noodles) to serve with this.

In a large pan, drizzle 2 tsp Extra Virgin Olive Oil and cook onion and garlic until soft. Add mince until browned through. Add red wine and cook off the alcohol for 5 mins. Add remaining ingredients and bring to the boil. Turn heat to low and simmer for 45-60 mins to allow flavour to develop.

Cook pasta in saucepan of boiling water for 9-12 mins (depending on packet instructions). Drain.

Serve up 1 cup cooked pasta with a generous amount of bolognaise sauce. Serve with a side salad.

1.5 serve vegetables (3 serves with a side salad – recommended)

Recipe Ideas - Ovulation

Chocolate, Peanut butter and banana smoothie

Add all ingredients into a blender, starting off slowly and working up to mod-high speed, for 50 seconds.

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