How your period reflects your overall health
Why this is great news - and how to begin your 2025 journey to a healthier, happier you.
Hello dear friends, and happy 2025!
As we step into this fresh new year, I want to share one of my favourite insights about menstrual health — something I often discuss with clients (or anyone who will listen 😆) — your menstrual cycle is a powerful reflection of your overall health.
Think of it as your body’s way of sending you a monthly health report card.
Have you ever noticed that January often brings with it a cycle that feels… off? Maybe the cramps are more intense, PMS is ramped up, cravings are out of control, or your period is heavier or irregular. It’s no coincidence, and the “why” is pretty straightforward: December happened.
The festive season often comes with late nights, indulgent meals, a little too much sugar, maybe a glass (or four) of wine, sampling foods that you typically avoid due to sensitivities but you allow it because “it’s christmas” (yes I speak from experience), and — let’s be honest — a hefty dose of stress. Sound familiar?
The truth is, your menstrual cycle responds to everything happening in your life.
What you eat, how much you rest, how you move, toxin exposure and how stressed you are — it all plays a role. The good news? This means you have the power to make changes and see improvements. With some patience, self-care, and a bit of intention, you can nourish your way back to balanced hormones and healthy cycles — and ultimately more vitality and joy in life!
Also the choices you make today don’t just affect this month’s cycle. Your ovarian follicles go through a maturation process that spans about 3 months. In fact, did you know that the entire process of ovarian follicle development — also called folliculogenesis — takes a whole year? This means the egg that’s ovulated in your next cycle began its journey to maturity about 12 months ago.
Folliculogenesis is a complex and fascinating process. It starts with tiny, dormant follicles in your ovaries, each vying for their moment in the spotlight. Think of it as the Hunger Games of ovarian follicles: many enter, but only one can win the honour of ovulating. Along the way, these follicles are influenced by your internal and external environment, including your nutrition, stress levels, sleep patterns, and overall health.
So what does this mean for you?
This year-long journey highlights how much your daily habits and choices impact your hormonal health over time. Think of it as a reminder that your body is always working behind the scenes, responding to how you treat it today — even if the results aren’t immediately visible. Quick fixes might sound tempting, but they are a myth and will not bring you lasting hormone health.
True hormonal balance is like growing a garden: you plant the seeds, nurture them, and wait for them to flourish.
Your current nutrition and lifestyle choices lay the foundation for future cycles. The meals you eat, how well you balance your blood sugar, how you manage stress, and the nourishment and care you give yourself today all influence the health of your eggs, your menstrual cycle and overall health months down the line.
Consistency and patience are key because true healing takes time.
But that doesn’t mean you need to strive for perfection or maintain a flawlessly optimised routine every moment of the day. I often encourage the 80-20 rule: aim to make nourishing choices — like eating nutrient-dense meals, staying active, prioritising sleep, managing stress, and minimising toxin exposure — about 80% of the time.
The other 20%? That’s your space for life’s inevitable curveballs, indulgences, and moments of pure joy, play, and pleasure. Balance is what makes the journey sustainable.
So here are some easy things you can do to kick off your journey to healthier hormones and more vitality.
1. Nourish with nutrient-dense foods
Prioritise whole, unprocessed foods rich in protein, healthy fats, and fiber.
Include foods like dark leafy greens, fatty fish rich in omega-3s, nuts and seeds, stable fat sources like avocado, ghee, tallow, coconut or olive oil, root vegetables, fruits, and grass fed or free range animal protein.
2. Balance your blood sugar
Aim to always pair carbs with protein, fibre or fat to stabilise energy levels.
Avoid skipping meals, as this can lead to blood sugar spikes and crashes that stress your body — also remember: coffee is not a meal! (Check out my article below for more blood sugar balancing tips!)
3. Support your gut microbiome
Aim to eat 30-40 grams of fibre a day and try to include fermented foods like yoghurt, kefir, sauerkraut or kimchi.
Make sure you are pooping daily, and that your poop looks like numbers 3 or 4 on the Bristol Stool chart.
4. Move mindfully
Incorporate regular movement that feels good — whether it’s yoga, running, strength training, or a walk in nature (ideally a mix of them all).
Align your exercise intensity with your menstrual cycle phases (something I’ve also written about before, linked below).
5. Prioritise sleep
Aim for 7–9 hours of quality sleep nightly.
Get 10 minutes of morning sunlight in your eyes first thing and create a bedtime routine to signal to your body it’s time to wind down (think dim lights, no screens, or a calming tea — I personally love Pukka’s Night Time organic blend made with chamomile, lavender, and valerian).
6. Manage stress creatively
Try journalling, meditation, movement, breath work, my adrenal cocktail recipe, listening to music (or some comedy — laughter is a great way to alleviate stress), being in nature and spending time with loved ones — these can all help lower cortisol levels.
Even 10 minutes a day of intentional relaxation can make a big difference.
7. Minimise toxin exposure and support detoxification naturally
Reduce your use of plastic containers and bottles, aluminium cans and disposable cups for food and drinks because they contain many hormone disrupting chemicals. Also be mindful with personal care products — looking for products labelled “phthalate-free”, “paraben-free”, and “fragrance-free”. It goes without saying that no amount of alcohol is helpful for your hormones!
Drink plenty of filtered water, sweat through movement or sauna, try to choose organic produce where possible and include cruciferous vegetables (like broccoli, cabbage, kale or cauliflower) to support your liver’s detoxification pathways.
8. Track your cycle
If you aren’t already, start keeping a simple log of your symptoms, moods, and energy levels throughout the month. This can help you recognise patterns and align your lifestyle with your natural hormonal rhythms.
I highly recommend the app Read Your Body and use it myself and with clients. Anyone who works with me one-to-one gets three months free access. I love it because the app is fully customisable so you can track anything you like in it!
9. Make room for joy
Remember the 20%! Say yes to the things that make you laugh, light you up, and feel connected to your personal values — even if they don’t check a “health box”.
Prioritise pleasure and play — not as a reward or on any conditions, but simply because we all deserve to experience joy, pleasure and play.
If this list seems daunting, start small — pick just one or two of these practices to focus on this month. Every positive step you take is a gift to your future self and your hormonal health. Your body is resilient and always working with you, not against you. Trust the process, give yourself grace, and remember: progress, not perfection.
Stay tuned for part two where I plan to decode the different issues that can show up on your monthly menstrual health report card, what they can mean and things you can do to address them.
If you found this helpful, I offer even more personalised and supportive guidance through one-to-one coaching. If you’re ready to overcome your hormone or menstrual health challenges, reach out! Let’s arrange a free discovery call to see if we’re a good fit.
