How To Make Your Menstrual Cycle Your Superpower

If you've been feeling disconnected from your cycle, your hormones or your body in general, this piece has been designed to inspire you to reconnect with it all. At Lena, we believe that we thrive when our cycles do, so we wanted to give you all of our best tips and tricks on how to actually feel your best throughout the month. We cover tracking your cycle (yes, even if you're on birth control), exercise and activities you should be considering if they're not already on your radar.

First Things First, Track Your Cycle

Tracking your cycle allows you to make sense of what is happening at that point. When you have the knowledge of your hormonal changes at this point, you know roughly what you can expect from your mood, energy levels, sex drive, productivity, interest in social engagements and so much more.

Cycle tracking also improves body literacy, it gives you the tools to say "I'm in my luteal phase right now, my oestrogen has just dropped and that's probably why I'm suddenly feeling low energy compared to 2 days ago". It gives you the ability to describe your experience to others (partners, friends, family and even co-workers), and this will help them to understand. In talking about your experience, it fosters open dialogue around these important topics, which will encourage others to do the same.

For an in-depth guide on how to track your cycle, check out our most recent article: Tracking Your Cycle: How To Do It And Why It Matters.

How Do I Make The Most Of Each Phase Of My Cycle?

Your energy, mood, sleep, libido, cravings, appetite and metabolism all change across the cycle. A recent study, published by , found that nearly 200 proteins in the female body are found to fluctuate across our cycles. A second study by PhD researcher Poppy Cooper (from London School of Hygiene and Tropical Medicine) found differences in COVID-19 vaccine efficacy are across the menstrual cycle.

As women's health research grows, we will undoubtedly uncover myriad ways in which we can use our hormonal rhythms to our advantage. Sadly, because women were systematically excluded from medical research until very recently, we are far behind where we should be and it will take many years to 'catch up'.

The easiest and simplest way to make the most of each phase is to listen to your body and follow its cues. Feel like you want to retreat and just spend an evening with yourself? You probably should. Feeling hungrier than usual? Your body needs energy, feed it.

How To Have A Good Period

For the duration of your bleed, your hormones are at their lowest. This can make you feel low energy, emotional, less interested in sex or more introspective than usual. Because of our bleeds, we can also feel like we want more privacy at this time, which is completely normal. We may feel, or need, to lie flat with a hot water bottle, or just generally feel like doing things that are less effort, more familiar or slightly closer to home. And that, is completely fine.

The delivery of your period is a sort of monthly report card and when we know how to interpret it, it can help us in making sense of our body and what it's going through at that time. It can then help us to make changes in the following month which will hopefully make the following month and period easier.

Here are my top tips for having a good period:

Getting stocked up on herbal teas and your favourite foods: cramp bark, chamomile, spearmint, raspberry leaf and nettle are some of my favourites to support cramps, skin and a calm energy through my period. I also like to make sure I have a bar of dark chocolate in the fridge, enough nuts and seeds in the cupboard and will usually make plans to have a steak or nice beef ragu (replenishing iron and good for the soul!)
If I know my period is approaching, I carry my menstrual cup with me everywhere just in case I come on early. I don't have heavy periods at all, but if you do then it's a good idea to carry any extra pads or tampons you may need (if you have to double up constantly, this is worth getting checked out)
I make sure I have a good supply of ginger in the house to support me through any discomfort.
I reduce my intake of coffee before and during my period. Coffee induces the period poops! I have been struggling with this recently and omitting coffee has really helped.
I increase my intake of omega-3s! This supports anti-inflammatory prostaglandins, which helps to reduce cramping during your period.
Make sure you have a hot water bottle, and don't be afraid to use it. The womb loves warmth! I love sitting with a hot water bottle on me whilst working, it eases any discomfort and actually helps me to focus.
Increase your water intake - you are losing fluids through menstruation, replace them.
I remind myself that if I'm in pain or feeling slower, the world is not going to stop spinning because I took an extra few hours to complete a task.
I make sure to tell others around me if I'm on my period - this normalises speaking about periods and encourages others to share their experience! We need to talk about it more!

How To Maximise Your Follicular Phase

During the follicular phase, rising oestrogen levels support increased cognitive clarity, motivation and physical stamina, making this an optimal window for high-intensity training and tackling demanding projects.

To maximise energy, prioritise complex carbohydrates and lean protein to fuel this metabolically active state, and consider journal prompts such as:

What new goal do I want to set this month?
Where do I feel most capable right now? This helps to harness the natural surge in creative and forward-thinking energy.
What felt hard at the end of last month that feels achievable now?
How can I set myself up for success for the rest of the month?

How To Take Advantage Of Your Ovulatory Phase

The ovulatory phase is marked by a peak in Oestrogen and Luteinising Hormone (LH), typically producing heightened energy, sharper verbal communication and increased confidence. This is an ideal time for high-output activities, social engagements or presentations, supported nutritionally by antioxidant-rich foods and adequate hydration to offset the slight rise in basal body temperature.

Reflective prompts you might find helpful:

Where do I feel most confident expressing myself?
What connections or conversations do I want to prioritise? This an help you make the most of this naturally outward-facing energy.
After this period of high energy, how can I keep momentum without burning out?

Top tip: having conversations like this with close friends, partners or family members can help to answer these questions! It's so important to let others know when you're feeling your best and if there's any way that they can support you during these times - and when you're not feeling the best, too.

How To Harness Your Luteal Phase

As progesterone rises and oestrogen declines through the luteal phase, energy levels typically taper, and many experience increased appetite, mood sensitivity or fatigue as the body prepares for menstruation.

Supporting this phase means prioritising magnesium- and B-vitamin-rich foods, stable blood sugar through regular balanced meals, and gentler movement such as walking or yoga rather than high-intensity training. You also need more calories during the luteal phase (anywhere from 100-150 extra per day) so ensuring you've met your energy needs will support your exercise demands but also your overall mood too! Tip: being hangry is a recipe for disaster.

Some journal prompts like:

What do I need to feel supported right now?
Where can I slow down this week if I need to?
Is there a boundary I need to set with a friend or partner that would help me feel less stressed, more supported or cared for?

If you experience PMS or PMDD, it's worth being especially mindful of alcohol during this phase, as it can worsen mood symptoms, disrupt sleep and exacerbate hormonal fluctuations — anyone with significant luteal-phase symptoms should speak with a healthcare professional for personalised guidance.

Want To Learn More?

We've got heaps of resources about the menstrual cycle, specific conditions and even interviews with experts on the Lena blog. If you've got something you'd like to see written about here, we'd love to hear your ideas! Please reach out to hello@lenacup.com if you have any questions or feedback.

Written and edited by Dr Rachel Denham, a trained medic and Women's Health Practitioner, who has worked across the charity and humanitarian sector and now specialises in women's health. Rachel is the creator of Bloody Nora, a women's health and wellbeing zine that fuses storytelling, art and science.