5 Healthy Habits for a Healthier Cycle


There’s more to your monthly cycle than remembering to buy tampons every few weeks and wearing dark colored pants for 5-7 days (just in case). The hormones that keep you and your cycle healthy have a huge impact on the quality of your life.

With that in mind, we’re sharing FEMM’s Five Healthy Habits for a Healthier Cycle!

(Got a question about your cycle? Give us a call—717.394.1561.)


1. Eat a nutritious and balanced diet.

Good nutrition is required for balanced hormones and a healthy cycle. Your body needs protein, fats like good cholesterol to manufacture hormones. Good carbs like whole grains, fruits and veggies provide vitamins, minerals, fiber, and energy. Start the day with a balanced, protein-rich breakfast, and don’t forget to pack healthy snacks (nuts, veggies) to keep you going—especially those days before your period to help manage PMS.

For PMS in general, eat foods high in Vitamin D such as eggs with yolk and fish, and foods rich in minerals such as calcium and magnesium: raw nuts and seeds, spinach, broccoli and kale.

2. Hydrate!

Water carries important nutrients, detoxes and energizes. Dehydration can drain your energy, causing you to feel lethargic. Dehydration also increases stress hormones in your body, impacting your cycle.

Drink at least 8 glasses of water a day: herbal and decaf teas count towards this. Be sure to avoid sugary drinks or excess caffeine, which can impact your blood sugar and your hormones.


3. Exercise.

Yes, we know you are tired, and we are encouraging you to take a few minutes a day – 30 if possible – to activate yourself. Exercise produces endorphins, which can reduce stress and anxiety, and boost your immune system. Exercise will increase circulation and oxygen, strengthen you and give you more energy to overcome the challenges of the day.

4. Get a good night’s sleep.

Sleep is an important time of detox, repair and growth for your body. Your brain needs sleep to signal and respond to hormones, which impact all of the different body functions. This includes the launch of many important hormones that control your cycle. The various hormones of your cycle must reach certain levels in order for cycle events such as ovulation to occur, indicating healthy reproductive and general health.

So, turn off your cell phone and hop into bed to let your body meet the needs of the next day.


5. Listen to your body.

How you feel—symptoms, stresses, cravings, etc.—are all ways that your body communicates with you, and often the busyness of everyday life takes our attention away from the body’s needs.

One huge way your body communicates is through signs & symptoms of your cycle, which you can learn to identify. Charting your cycle will help you make sense of why you are feeling tired, sick, moody and will reveal if there is a health problem that you should get checked out.

Do yourself a favor and tune into your body. What you learn will empower you to make the necessary changes to take charge of your overall health.

A version of this article originally appeared at https://femmhealth.org/five-healthy-habits-healthier-cycle/. Reposted with permission.

FEMM teaches women to understand their bodies and how to recognize hormonal and other vital signs of health. Their aim is to empower women to achieve their health and reproductive goals. To start charting your cycle check out the FEMM App!