Easy Steps To Do In Each Phase of Your Cycle To Support Your Body For Fertility
The preconception journey can seem extremely daunting. With so much information out there about what you should and shouldn’t do, you can easily send yourself down an anxious spiral and fall into decision paralysis.
But it doesn’t have to be complicated.
By narrowing it down to focus on what your body needs during each phase of your cycle, you can create a supportive environment for fertility, one step at a time. Before diving into the specific tips for each phase, it’s important to understand the basics of the menstrual cycle. Your cycle is divided into four phases, each with its own unique characteristics and hormone fluctuations. Here’s a quick overview:
🩸 Menstrual Phase
Days 1-5
This phase begins on the first day of your period and lasts until your bleeding stops. During this time, your body is shedding the uterine lining from the previous cycle, which is why rest and replenishment are so crucial.
🌱 Follicular Phase
Days 1-13
Overlapping with the menstrual phase, the follicular phase continues after your period ends and lasts until ovulation. During this phase, your body is preparing for the possibility of pregnancy by developing follicles in the ovaries. Hormones like estrogen begin to rise, supporting the growth of the uterine lining.
🥚 Ovulatory Phase
Days 14-16
Ovulation usually occurs around the middle of your cycle. This is when one of the developed follicles releases an egg, which travels down the fallopian tube in anticipation of fertilization. This is the phase when you’re most fertile, making it a key time for those trying to conceive.
📉 Luteal Phase
Days 17-28
After ovulation, the luteal phase begins. If the egg isn’t fertilized, hormone levels like progesterone rise and then gradually fall, leading to the start of your next period. This phase is all about supporting your body’s efforts to either maintain a potential pregnancy or prepare for the next cycle.
By understanding where you are in your cycle, you can tailor your self-care and nutrition to support your body’s natural rhythms, enhancing your overall fertility and well-being. Here are a few easy steps to take on a monthly basis to support your body for fertility. ✨
🩸 Menstrual Phase
🏁 Goal: Rest and Replenish
The menstrual phase is all about giving your body the rest and nutrients it needs to recover and prepare for the cycle ahead.
Increase Iron and Mineral-Rich Foods: Your body is losing blood, so it’s essential to replenish iron and other vital minerals. Incorporate foods like:
Red meat 🥩
Seafood 🦀
Eggs 🍳
Beans & Lentils 🫘
Nuts & Seeds 🥜
Vegetables
Spinach 🥬
Beet Greens 🥬
Dandelion Greens 🥬
Collards 🥬
Kale 🥬
Swiss Chard 🥬
Palm Hearts 🥬
Rest and Recover: This is a time to slow down. Prioritize sleep, and allow yourself to take it easy.
Focus on Restorative Movement: Gentle yoga, stretching, or simply taking short, leisurely walks can help your body feel good without overexertion.
Increase Healthy Fats: Support hormone production with healthy fats like:
Avocado 🥑
Nuts 🥜
Seeds
Flax Seeds 🫛
Chia Seeds 🫛
Olive Oil 🫒
Beef Tallow 🧈
🌱 Follicular Phase
🏁 Goal: Build and Support
The follicular phase, right after menstruation, is when your body is preparing for ovulation. Focus on building up your nutrient stores.
Increase Citrus Fruits and Whole Food Vitamin C: Vitamin C is crucial for collagen production and immune support. Excellent sources of citrus fruits are:
Oranges 🍊
Mandarins 🍊
Limes 🍋
Grapefruit 🍊
Lemons 🍋
Eat Brazil Nuts, Walnuts, and Healthy Fats: These nuts provide essential fatty acids and selenium which support hormone production and overall fertility.
Consume Herbs or Tea Blends: These can help balance hormones and support reproductive health. Incorporate fertility-supporting herbs like:
Raspberry Leaf 🫖
Nettles 🫖
Red Clover 🍀
Shatavari 🫖
Maca 🫖
Dong Quai 🫖
🥚 Ovulatory Phase
🏁 Goal: Nourish and Hydrate
As you approach ovulation, your body is gearing up for a possible pregnancy. This phase is all about nourishment and hydration.
Increase B6-Rich Foods: Vitamin B6 supports hormone balance and can be found in foods like:
Organ Meats 🥩
Salmon 🍣
Eggs 🍳
Bananas 🍌
Nuts 🥜
Eat Sweet Potatoes: These are packed with Vitamin A, B6, magnesium, and fiber, all of which support reproductive health. 🍠
Increase Hydration: Stay hydrated to support your body’s natural detoxification processes and maintain optimal cervical mucus production.
📉 Luteal Phase
🏁 Goal: Warmth and Comfort
The luteal phase, which occurs after ovulation, is all about preparing your body for either a pregnancy or the next menstrual cycle. During this phase, warmth and comfort are key.
Increase Caloric Intake Slightly: Your body may need more energy during this phase, so listen to your hunger cues and eat accordingly.
Focus on Warm Foods: Think of nourishing soups, stews, and bone broth. Cruciferous vegetables like broccoli and brussels sprouts are also excellent choices, along with Vitamin C-rich foods. 🍲🥦
Rest and Retreat: This is a good time to slow down. Enjoy grounding activities like warm baths, calming music, or curling up with a good book. Consider a social media detox to help you focus on self-care.
Gentle Movement: Incorporate low-impact activities like walking, gentle yoga, or swimming to keep your body moving without overexertion.
🌳 Don’t Forget Nature
No matter what phase of your cycle you’re in, spending time in nature can be incredibly grounding and supportive. Whether it’s a walk in the park, a hike, or just sitting outside with your morning tea, make it a point to connect with the natural world around you. I’ve coined a little thing called the PCOS Doc Walk to help with blood sugar regulation and overall hormone health. Once you’ve had your biggest meal of the day, take a walk outside for 20 minutes to assist your body in digestion and blood sugar regulation.
Supporting your body for fertility doesn’t have to be overwhelming. By following these simple steps during each phase of your cycle, you can nourish your body, balance your hormones, and create an optimal environment for conception. Remember, every small step counts, and consistency is key. Embrace the journey and give your body the support it needs — one phase at a time. 🫶🏻
If tracking your cycle is hard…
You can use this resource to understand fluctuations in your hormones over your cycle. Whether you’re tracking your cycle to avoid pregnancy or because you’re trying to conceive, this masterclass will help you identify your fertile window to understand fluctuations and look out for any abnormal signs. Get instant access to the masterclass! ⤵️
