How To Eat To Recharge: Nutrition 101

Apr 2, 2025

During your period, your body is doing deep internal work, aka shedding the uterine lining, recalibrating hormone levels, and often dealing with the physical toll of cramps, fatigue, and cravings. This is not the time to restrict: it's the time to nourish.

Eating in sync with your cycle during the menstrual phase can help you feel more grounded, energized, and supported. Think warm, soft, and nutrient-dense.

Key Foods to Focus On

Iron-Rich Foods
You’re naturally losing iron during your bleed, which can leave you feeling extra tired or dizzy. Replenish with:
• Spinach
• Lentils
• Red meat or tempeh
• Fortified cereals
Pro tip: Pair with vitamin C (like citrus or bell peppers) to boost absorption.

Anti-Inflammatory Allies
To soothe cramps and calm inflammation, work in:
• Turmeric
• Ginger
• Fatty fish (like salmon)
• Berries

Hydration Support
Cramps and bloating can worsen when you're dehydrated — even slightly. Try:
• Herbal teas (peppermint, ginger, chamomile)
• Coconut water
• Mineral-rich broths

Practical Tips 🍽

  1. Start your day with a warming breakfast: oatmeal topped with flaxseeds, walnuts, and a drizzle of honey to keep you full and balanced.

  2. For lunch, go for spinach and lentil soup: it’s rich in iron, protein, and fiber to help you feel nourished without heaviness.

  3. When cravings hit, dark chocolate (70%+ cacao) is your friend as it satisfies your sweet tooth and supports magnesium levels, which can ease cramps and irritability.

Ready to Eat in Sync With Your Cycle?

If you’re craving more hormone-loving tips like these or want to turn this into an easy routine, we’ve got you covered.
Tap to download Harmony and start syncing your meals, movement, and self-care to your cycle. Your body will thank you. 💖