Climbing the Health Ladder: Foundational Menstrual Cycle Care Through Diet & Lifestyle

Yvonne B
Aug 3
3 min read

When it comes to managing menstrual cycle imbalances—from painful cramps and heavy bleeding to PMS and mood swings—many women jump straight into supplements, hormonal therapies, or medications. But the Health Ladder reminds us to begin with the most foundational and least invasive step: nourishing our bodies through lifestyle and dietary choices.

This first rung is low-risk and high-impact. It’s where meaningful change begins.

Step One: Diet as Daily Medicine

One of the most impactful ways to support menstrual health is through what you eat—especially during the luteal phase of your cycle (from ovulation to menstruation). During this time, hormone fluctuations can cause inflammation, mood shifts, and cravings. Strategic dietary choices can buffer your body from these effects.

Here’s how to align your diet with menstrual well-being:

Reduce Animal Foods—Especially During the Luteal Phase

A growing body of research suggests that lowering animal food intake during the second half of your cycle can reduce PMS symptoms and support hormone balance.

A vegetarian or plant-forward diet has been linked to lower estrogen levels, as vegetarians excrete 2–3 times more estrogen and have 50% lower plasma levels of unconjugated estrogens (Goldin, 1982).
Cruciferous vegetables like broccoli, cauliflower, and cabbage help deactivate excess estrogen naturally (Michnovicz).
In contrast, meat and dairy products are sources of arachidonic acid, which promotes inflammation and inhibits progesterone production—key contributors to menstrual discomfort (Abraham, 1984).

Eat a Rainbow—Daily

Aim to fill your plate with fruits and vegetables of every color:

Orange (carrots, sweet potatoes)
Green (spinach, broccoli, kale)
Purple (eggplant, beets)
Yellow (squash, peppers)
White (cauliflower, mushrooms)

Each color provides unique phytonutrients that nourish your body and support hormone detoxification.

Choose Complex Carbohydrates

Whole grains, legumes, and lentils help stabilize blood sugar, minimize cravings, and support serotonin production (your mood-regulating neurotransmitter), which dips during the luteal phase.

Add Healthy Fats—But Not Too Much

Balance is key:

Include deep-sea fish (like salmon or sardines) a few times a week for omega-3s.
Add avocados, nuts, and seeds—but aim to keep fat intake between 20–30% of daily calories.
These fats support cell membrane health and reduce inflammation.

Eat Leafy Greens Every Day

Greens like spinach, chard, and romaine lettuce are rich in magnesium, iron, and B vitamins, which your body needs for smooth hormonal function and energy metabolism.

What to Avoid

Some common foods and habits may worsen menstrual issues, so it’s important to reduce or remove them:

Caffeine: Known to increase anxiety, irritability, and sleep disturbances—especially in the premenstrual phase.
Refined sugar: Causes blood sugar spikes and crashes, mimicking hypoglycemic symptoms and contributing to mood swings and fatigue.
Low-fiber processed foods: A whole-foods diet naturally increases fiber, which binds and eliminates excess estrogen—key in correcting estrogen dominance patterns common in cycle issues.

Why Fiber Matters Most

A whole-foods diet is your ally in hormonal regulation. High-fiber foods (think beans, oats, veggies, and flaxseeds) bind excess estrogen in the gut and escort it out of the body.

This is especially important because many menstrual concerns involve an elevated estrogen-to-progesterone ratio. More fiber = more balance.

The Foundation Matters

In the Health Ladder approach, we always begin where risk is lowest and potential for healing is greatest—your plate and your daily rhythms. When menstrual problems arise, rather than immediately reaching for pills or hormonal interventions, step onto the first rung: nourish your body with intentional food and lifestyle practices.

Each small step supports your climb toward vibrant, balanced, and sustainable health.

May your faith make you well.

—Yvonne B.

🎥 Want to Learn More?

👉 Check out Episode 4 of our video series where we dive deeper into this foundational health ladder approach, walk through real food examples, and talk about how faith plays a role in caring for your cycle. Watch now and be equipped to take that first step toward balance and healing.