10/09/2025
Want to feel more energized, calm, and balanced throughout your cycle? Start by aligning what you eat with your cycle phases!
→ Menstrual Phase: as your body sheds the uterine lining, include iron-rich foods (like lentils, spinach, or grass-fed beef) for hormone support and pair with vitamin C–rich foods to boost absorption
→ Follicular Phase: leafy greens, colorful veggies, and protein to support estrogen and steady energy
→ Ovulatory Phase: vitamin C–rich foods and healthy fats (like nuts and seeds) to support ovulation and hormone production
→ Luteal Phase: Complex carbs (like sweet potatoes) to maintain energy and ease PMS symptoms, and magnesium-rich foods (like leafy greens, and nuts + seeds) to support hormone balance, ease cramps, and calm mood swings
→ Any Phase: antioxidant-rich berries and calcium-rich foods to support hormone balance and reduce inflammation
Small, intentional food choices can make a big difference in your energy, mood, and overall hormonal health.
At Case Integrative Health, our Hormone Optimization Program is designed to help you identify imbalances, optimize hormone function, and feel your best every day. Reach out to learn more and start your personalized plan!
