Based on the physiological characteristics of the four menstrual cycle phases, provides personalized dietary nutrition recommendations and exercise activity plans
periodhub.health | Women's Health Management Tools
The menstrual cycle is a complex physiological process that typically lasts 21-35 days, with an average of 28 days. It is precisely regulated by various hormones and mainly goes through four phases. Understanding these phases and their accompanying hormonal changes can help us understand the body's characteristics and needs at different times, allowing for more personalized dietary and activity adjustments.
Days 1-5
Low estrogen and progesterone levels
Body needs rest and recovery
Days 1-13
Estrogen levels gradually increase
Energy gradually builds up
Around day 14
Estrogen peaks
Physical performance at its highest
Days 15-28
Progesterone levels rise
PMS symptoms may appear
Body characteristics: Fatigue, weakness, prone to menstrual cramps, bloating. Mood may be low or unstable.
| Time | Meal Plan | Activity Plan |
|---|---|---|
| Breakfast | Oatmeal + dates + walnuts + warm soy milk | Gentle stretching 10 minutes |
| Lunch | Lean meat soup + spinach + brown rice | Post-meal walk 15 minutes |
| Dinner | Salmon + steamed vegetables + small portion of grains | Yin yoga 20 minutes |
| Snacks | Ginger tea, brown sugar water, nuts | Deep breathing 5 minutes |
Body characteristics: Estrogen levels gradually increase, body begins to recover, energy gradually builds up, physical fitness and recovery improve.
| Time | Meal Plan | Activity Plan |
|---|---|---|
| Breakfast | Whole wheat toast + eggs + avocado + protein powder | Strength training 30 minutes |
| Lunch | Chicken breast + quinoa + colorful vegetable salad | Aerobic exercise 40 minutes |
| Dinner | Fish + sweet potato + steamed vegetables | Stretching relaxation 15 minutes |
| Snacks | Nuts, yogurt, fruits | HIIT training 20 minutes |
Body characteristics: Estrogen peaks, physical fitness and energy usually at their highest. May be emotionally sensitive but also confident and energetic.
| Time | Meal Plan | Activity Plan |
|---|---|---|
| Pre-workout | Banana + oats + adequate hydration | Thorough warm-up 15 minutes |
| During workout | Electrolyte drinks, moderate hydration | High-intensity training 45-60 minutes |
| Post-workout | Protein + carbohydrate recovery meal | Stretching recovery 20 minutes |
| All day | High-protein diet + adequate hydration | Adequate rest and recovery |
Body characteristics: Progesterone levels rise, prone to edema, breast tenderness, increased appetite, fatigue. PMS symptoms may be prominent.
| Time | Meal Plan | Activity Plan |
|---|---|---|
| Breakfast | Oats + nuts + berries + yogurt | Gentle yoga 20 minutes |
| Lunch | Sweet potato + chicken + plenty of vegetables | Slow walk 30 minutes |
| Dinner | Salmon + brown rice + leafy greens | Pilates 25 minutes |
| Snacks | Small amount of dark chocolate, herbal tea | Meditation 10 minutes |