What to know (and eat) during the different phases of your menstrual cycle

Dr Courtney Stewart was featured in Onya Magazine as a Registered Nutritionist and Women’s Health Expert, providing evidence-based guidance on how nutrition can support women across the four phases of the menstrual cycle.

The article explored the cyclical nature of female physiology, aligning each phase – menstrual, follicular, ovulatory and luteal – with specific nutritional considerations. Courtney outlined how iron-rich foods can help replenish losses during menstruation; how protein, phytoestrogen-containing foods and fermented options may support the follicular phase; how omega-3 fats and antioxidant-rich produce can assist during ovulation; and how magnesium-rich foods and complex carbohydrates may ease common luteal phase symptoms such as PMS, mood fluctuations and cravings.

Importantly, the piece positioned nutrition as a tool for empowerment rather than restriction – encouraging women to better understand their hormonal rhythms and tailor their dietary choices accordingly. The feature also reinforced the importance of reducing ultra-processed foods and stabilising blood glucose to support mood and energy throughout the cycle.

This contribution highlights Courtney’s expertise in women’s health nutrition and her ability to translate hormone physiology into practical, accessible dietary strategies for a broad lifestyle audience.

Read the full article here

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