Addressing the gender health gap, while crucial for women, benefits everyone.  Investments in women’s health could add years to life and life to years, potentially boosting the global economy by 1 trillion USD annually by 2040 ¹.  In fact, for every $1 USD invested in women’s health, around $3 USD is projected in economic growth – a significant return on investment.

As more and more women prioritize their long-term wellbeing, they are seeking products that not only address immediate health concerns but support their quality of life at every stage.  Companies who empathise and understand women’s evolving health priorities are seen as more credible by these informed and empowered consumers.

The Hormonal Lifecycle

The hormone lifecycle represents a unique journey for every woman.  Beginning with menstruation and continuing into late age with menopause, it spans across a woman’s whole life.  Hormones are crucial for regulating various bodily processes, including appetite, metabolism, sleep cycles, reproductive cycles, sexual function, body temperature, and mood.  Achieving the right hormone balance is essential for meeting women’s needs and maintaining their overall wellbeing.

50% of global female consumers state they are concerned about women’s health issues, such as menopause and hormonal imbalances, menstruation, and fertility.  When it comes to health, 48% of women are prioritising hormonal balance ².

Thanks to advances in medical research and more open dialogues, the link between hormonal imbalances in women and health problems such as mood swings, weight gain, and reproductive issues is now more widely acknowledged.

Menstruation

The introduction of menstruation during adolescence is the beginning of the hormonal lifecycle and fertility.  Hormonal fluctuations of oestrogen, progesterone, luteinising hormone (LH), and follicle stimulating hormone (FSH) across an average of 28 days prepare the ovaries and uterus for pregnancy or menstruation.

The menstrual cycle (Figure 1) is divided into four phases: menstruation, the follicular phase, ovulation, and the luteal phase.  Each phase has unique hormonal changes, physical symptoms, nutrient requirements, and emotional states.

Figure 1. The Menstruation Cycle

For more information on nutritional and physical activity recommendations across the menstrual cycle see here.

Polycystic Ovarian Syndrome (PCOS)

PCOS is a common hormonal disturbance affecting an estimated 6-13% of women of reproductive age and up to 70% of cases are undiagnosed.

PCOS is a female-specific endocrine disorder related to a deficiency of inositol, a type of sugar made by the body which aids in balancing chemicals that control blood sugar and fertility, and specifically a systemic deficiency in the D-chiro-inositol and ovarian deficiency in Myo-inositol.

Symptoms of PCOS can differ from person to person but often include irregular or absent menstrual cycles, excessive hair growth on hair or body, acne and weight gain.  PCOS is also the most common cause of female infertility.

Lifestyle interventions such as physical activity and a balanced diet can improve some symptoms of PCOS.  Considering PCOS causes one in three cases of female infertility and affects 6 – 13% of women of reproductive age, there’s demand for naturally derived and science-backed solutions to support those living with PCOS ³.

A combination of Myo-inositol and D-chiro-inositol (3.6:1) has been shown to support the hormonal and metabolic balance in a woman’s reproductive cycle, promoting fertility and wellbeing, showing excellent clinical results with increased pregnancy rates, decreased miscarriage rates and improved live birth rates ^4-7.

Menopause

For far too long, menopause was a topic shrouded in stigma and largely ignored by both society and the medical community.  This silence forced countless women to navigate this transition alone, often without the support or resources they needed.

‘The menopause lifecycle’ is the period of time from peri to post menopause.

• • Perimenopause is the transition to menopause, typically lasting 3-7 years where menstrual periods become irregular and symptom onset occurs.
  • Post-menopause is the time after a woman has gone without a menstrual period for 12 consecutive months.  While symptoms typically last 4 years from their final period, women may spend up to 40% of their lifetime in their postmenopausal years ⁸.

Menopause describes the stage of a woman’s life when her menstrual periods stop permanently due most notably to a gradual decline in the hormone oestrogen.  Oestrogen is a hormone that regulate the growth, development, and physiology of the human reproductive system, and are also involved in the neuroendocrine, skeletal, adipogenesis and cardiovascular systems.  Oestrogen has a protective effect on bone density, as this hormone declines during and after menopause, there is an increased risk of osteoporosis.  It is therefore important that interventions such as high calcium diet and physical activity are part of a woman’s daily lifestyle habits to protect bone density and quality of life in later years.

Figure 2. The Mechanism of Action Behind Menopause Symptom Onset

Menopause results as the consequence of reduced ovarian function, with changes in oestrogen leading to the onset of symptoms. Oestrogens are a hormone that regulate the growth, development, and physiology of the human reproductive system, and are also involved in the neuroendocrine, skeletal, adipogenesis and cardiovascular systems. There are two main oestrogen receptors (ER) that mediate oestrogens biological actions. These are ER- α and ER-β. These receptors are located in different tissues in the human body, regulating different functions. The lower levels of oestrogens during menopause reduces the activation of these receptors in the different tissues, causing menopause symptoms.

With 1 billion women estimated to be experiencing menopause in 2025⁹, and 80% of these individuals experiencing symptoms ¹⁰, menopause is more than just a women’s health issues: it’s a societal health issue with far-reaching impacts.  Given the more than 45 possible symptoms that can affect a woman’s physical, cognitive, mental, and social wellbeing, there is an urgent need for effective and innovative solutions.  These advancements hold the potential to greatly enhance the quality of life for millions of women and their families worldwide.

The use of herbal, plant-based treatments for managing menopausal symptoms has gained popularity as many women seek natural alternatives, with 33% of consumers taking supplements to support their health through menopause.

As a traditional Ayurvedic ingredient, ashwagandha is a natural adaptogen that reduces the negative impacts of stress on the body by managing cortisol levels ¹¹.  Ashwagandha supports cognitive health by alleviating stress, improving sleep quality, enhancing mood, amplifying energy levels, and sharpening focus ¹².  Research in this area has also shown that supplementation with ashwagandha has resulted in reduced invasive menopause symptoms, vascular dysfunction, and bone turnover/resorption, as well as inflammation and oxidative stress associated with oestrogen deficiency in post-menopausal women ¹³.

Phytoestrogens have also been found to have positive effects on menopause symptoms, reducing the frequency and intensity of hot flushes.  Phytoestrogens are plant-based compounds that mimic the effects of oestrogen in the body. 8-Prenylnaringenin (8-PN), one of the strongest known phytoestrogens, showed a 40% reduction in hot flashes and a 32% improvement in symptoms of nervousness, fatigue, and excessive sweating, making it an effective solution for supporting menopausal and post-menopausal health.

Conclusion

Changes in hormones present unique female health challenges from menstruation to menopause, with almost 50% of women prioritising hormonal balance.  Menopause is one of the key stages in a woman’s hormonal lifecycle where significant changes occur, directly impacting an individual’s health.

Clinically supported, natural solutions that address symptom management, such as myo-inositols, ashwagandha and phytoestrogens present an opportunity for women to be supported throughout the hormonal lifecycle, and for quality of life to be improved through dietary supplementation.

For more on women’s health, read our guide on the Unique Health and Nutritional Needs of Women.

PMD, as its name suggests, occurs 2 to 7 days (and sometimes more) before period and stops when it begins or on the following days. PMD affects millions of women of all backgrounds. Recent studies establish that approximately 90% of women of childbearing age experience at least one mild symptom and that between 20-40%, the symptoms interfere with their daily activities¹. The most common symptoms of PMD include many manifestations, both physical and emotional. These symptoms are sore or tender breasts, headache, fatigue, skin changes, acne, irritability, mood swings, food cravings, and depression. There are also gastrointestinal (GI) symptoms such as intestinal pain and bloating, diarrhoea or constipation². PMD is not associated with age, educational level, or revenue³. The pathophysiology of PMD is not clear, but experts link PMD with hormonal changes, serotonergic dysfunction, impaired gamma-aminobutyric acid (GABA) function, stress, and poor lifestyle habits such as longer durations of internet use and shorter sleep durations. Treatment of PMD includes prescribed drugs, such as oral contraceptives or serotonin reuptake inhibitors (with some adverse effects), lifestyle modifications (meditation, exercise, diet…). Dietary changes include consuming soy isoflavones and soy products, although not every woman is responsive to these natural compounds. A recent review concluded that diet is an essential modulating factor to manage PMD symptoms although clear and specific recommendations are difficult to conclude. It is suggested that calcium, magnesium, vitamins B & D, and some herbal supplements can be useful and effective to support quality of life and help to control some PMD symptoms³.

Role of Gut Microbiome in Premenstrual Disorder

The gut microbiome comprises trillions of microorganisms residing in the gastrointestinal tract, including bacteria, viruses, fungi, eukaryotic parasites, and archaea⁴. These microbes play a crucial role in host physiology, influencing nutrient metabolism, immune function, and neurological signalling. The composition and diversity of the gut microbiome are influenced by various factors, including diet, lifestyle, medications, and hormonal fluctuations.

An increasing number of studies are now linking PMD with imbalance of the gut microbiome. Dysbiosis, characterized by an imbalance in microbial composition and function, has been associated with increased inflammatory markers, hormonal imbalances, and neurotransmitter disturbances—all of which are implicated in PMD symptomatology. Moreover, dysbiosis can disrupt intestinal barrier integrity, leading to the translocation of microbial products and triggering systemic inflammation, further exacerbating PMD symptoms. Takeda et al. (2022) compared the structure of the faecal microbiome of women experiencing PMD that negatively affect their daily activities to women with no serious PMD (controls). Slight differences in microbiome were observed and the authors concluded that Parabacteroides and Megasphaera negatively predicted the more severe symptoms of PMD⁵. In another study comparing 24 Japanese women experiencing PMD with 144 healthy women, it was observed that alpha diversity was increased, and beta diversity was different in PMD group than the control group.

The composition of the faecal microbiome differs between women with PMD vs controls. After controlling for confounders, Collinsella spp. had the highest effect size in participants of 30-40 years of age⁶. But it is not just about who is there, i.e. what type of microorganism are part of the gut microbiome. The gut microbiome plays a pivotal role in the production of various metabolites, including S-(-)equol, short-chain fatty acids (SCFAs), neurotransmitters, and hormones. Interestingly, it has been shown that only about 30-60% of people have a gut microbiome able to produce S-(-)equol, a metabolite biotransformed from isoflavones by certain gut microbes. S-(-)equol has agonist-antagonist oestrogen action, which contributes to improvement of PMD symptoms⁷. SCFAs (butyrate, acetate, and propionate), have anti-inflammatory properties and exert regulatory effects on immune function and synthesis of neurotransmitter. Furthermore, certain gut bacteria can produce neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA), which modulate mood, cognition, and behaviour⁸. Dysregulation of these microbial metabolites may contribute to the mood disturbances and cognitive changes observed in PMD.

There are many influences on Premenstrual disorder. From lack of sleep and extensive use screens to added stress and sedentary lifestyles. These lifestyles result in dysfunction in serotonergic and GABA transmitters and hormonal imbalance. By modifying one’s lifestyle to include exercise, mindfulness, and a healthy diet (including dietary diversity, high fibre, probiotics, etc.), this improves the gut microbiome, which supports neurotransmitter production and hormone balance.

Premenstrual Disorder and Probiotics

Some probiotics have been shown to synthesize metabolites such as SCFAs, neurotransmitters, and hormones. Probiotics have also been evaluated to alleviates symptoms of PMD. Many decades ago, in 1996, a study on sixteen women administered 3 capsules daily of a probiotic containing 1 billion of L. acidophilus NCDO 1748 and 1 billion of Bifidobacterium bifidum NCDO 2203 strains in combination with antidepressant drug (S-adenosyl-L-methionine) revealed modulation of their gut microbiome, normalization of enzymatic activities of faecal enzymes and relief of PMD symptoms, as observed in most participants⁹. More recently, in a study on 80 women experiencing PMD, women receiving 10 billion L. paragasseri OLL2809 daily had less irritability and greater change in premenstrual arousal score compared to placebo after three menstrual cycles¹⁰. Tablets of L. gasseri CP2305 was administered daily to 56 women over the course of 6 cycles. Overall, the probiotic group reported less PMD symptoms than placebo, including depressed mood and anxiety. Also, in this group, an increase in salivary oestradiol and progesterone in the luteal phase was observed¹¹.

Unfortunately, the exact mechanisms of action (MoAs) of probiotics to alleviates symptoms of PMD is not clearly known. Action on the mucosal barriers and immune system to modulate gut inflammation, antimicrobial activity against pathogenic microbes, secretion of gut hormones, and neurotransmitters are some MoAs that have been associated with probiotics in this context. Lactobacilli and Bifidobacteria have been shown to biotransform dietary isoflovanes into S-(-)equol or dietary fibres in to SCFA, two types of metabolites that have been associated with better outcomes in PMD.

Conclusion

The gut microbiome exerts profound effects on various aspects of women’s health, including the pathophysiology of PMD. Dysbiosis-driven inflammation, hormonal dysregulation, and alterations in neurotransmitter signalling contribute to the complex symptomatology of PMD. More research in this field is needed to fully explain these complicated interactions so optimal treatments are available to relieve the symptoms of PMD. However, these initial research developments suggest that women who suffer from PMD may be able to manage their symptoms through dietary approaches to support their gut microbiome such as incorporating micronutrients, prebiotics, probiotics or probiotic-rich foods. By focusing on gut health, women can have a holistic and accessible approach to mitigate the symptoms of PMD, ultimately enhancing their quality of life.

“Nutrition plays a role in women’s health, both in managing different life stages and in promoting long-term health, but with so many options available it can be overwhelming,” says Dr. Karin Dorrepaal, Independent Non-Executive Director at Kerry.

“At Kerry, we have a dedicated team of scientists and experts in women’s health, so we’ve called on them to bust some myths, navigate the science on what actually works, and tell us how nutrition can support health and quality of life throughout a woman’s life.”

Women’s unique nutritional needs 

“When you consider the various stages of a woman’s life, adolescence, reproductive age, pregnancy, lactation, peri-menopause, menopause and post-menopause, it’s not surprising that each of these stages requires distinct nutrition to support overall wellbeing.  For example, adolescent females have an increased requirement for calcium to build life-long bone density. A deficiency in calcium at this life stage can result in increased risk of osteoporosis post-menopause, when the protective effects of estrogen decline,” said Dr. Lisa Ryan, Head of Department of Sport, Exercise and Nutrition at Atlantic Technological University in Ireland, and Scientific Advisory Council member of Kerry’s Health & Nutrition Institute (KHNI).  

By understanding the specific nutritional requirements of each life stage, women can make informed choices about their own health. This article focuses on fertility, pregnancy and breastfeeding, and menopause, and looks at how nutrition affects these life stages.  

Nutrition and fertility 

One in six women experience infertility. Hormonal imbalances can disrupt a woman’s delicate reproductive process, leading to irregular cycles, failure to ovulate (anovulation), difficulty conceiving, or infertility. 

There are some unknown causes of infertility, but one in three cases of female infertility is caused by polycystic ovary syndrome (PCOS) – the most common hormonal disbalance affecting women.

What is PCOS? 

Polycystic ovary syndrome (PCOS) is a common condition that affects how a woman’s ovaries work. Polycystic ovaries are bigger than healthy ovaries and have twice the number of follicles than healthy ovaries do. In PCOS ovulation doesn’t take place each month causing women to stop having periods or have irregular periods and can also cause fertility issues.  It’s a complex, chronic condition associated with a range of endocrine and metabolic symptoms. It can have a profound impact on a woman’s health, fertility, self-esteem, and body image, leading to emotional distress. PCOS is not just a fertility issue but one affecting a woman’s overall health, including her mental wellbeing. PCOS is leading cause of female infertility (PCOS is responsible of 25-40% of cases).

“The exact cause of PCOS is unknown. It’s thought to be linked to abnormal hormone levels in the body, including high levels of insulin. It is also related to a deficiency in inositol (a sugar made in the body and found in foods) and specifically a systemic deficiency in the D-chiro-inositol and ovarian deficiency in Myo-inositol. Women with PCOS need to ensure an adequate intake of inositol through their diet or consider taking a supplement,” said Dr. Monica Maria Olivares, RD&A Director for Women’s and Infant Health at Kerry. 

Monica added: “The benefits of inositol in PCOS are very well known there are more than 300 scientific publications about this topic, more than 50 clinical trials, and 20 metanalysis demonstrating the benefits of inositol on fertility, skin, cardiovascular disease, hyperandrogenism and hyperinsulinemia.”

Nutrition in Pregnancy and Breastfeeding 

“The first 1,000 days of a child’s life – beginning with conception through the first two years of childhood – critically impact development and health throughout life.  Therefore, it is essential that women have the nutrition, care, and the support they need for the healthiest possible future for themselves and for their children,” said Dr. Izaskun Monsalve, Marketing Manager for Women’s Health at Kerry. 

Vitamin and mineral needs can vary greatly between pre-pregnancy, pregnancy, and lactation. A carefully chosen diet can meet recommendations for most nutrients, but the diets of pregnant and lactating women often fall short of many essential nutrients.  For example, many pregnant women under-consume: 

• • • folic acid (to help protect against neural tube defects);  
    • choline (for fetal brain and nervous system development);  
    • iron (for increased maternal and fetal blood volume); and  
    • calcium (for bone growth and reduced risk of maternal hypertension). 
    • Omega-3 (for fetal brain and eye maturation) 

During lactation, the mother is able to provide all of a child’s nutrient needs via breastfeeding. For optimal health of the infant, the World Health Organization (WHO) recommends exclusive breastfeeding for the first six months. For the mother, this means that the required intake of many nutrients becomes even greater than during pregnancy – after all, the baby is still totally dependent on the mother for nutrition, but it is now bigger than it has ever been. As a result, it is essential for the mother to eat a balanced diet during this time to ensure both she and her baby are healthy. For some nutrients, the mother’s body will ensure the breast milk contains enough for the baby even at the risk of depleting her own body’s reserves. These are mostly nutrients that are absolutely essential for proper growth and development of the baby, such as protein, calcium, and zinc. Inadequate intake by the mother could lead to higher risk of iron deficiency, anemia, or loss of bone mineral density. 

Some mothers don’t get the support they need to sustain breastfeeding. Mastitis is the leading medical cause of women ceasing breastfeeding with ~15% of women experiencing mastitis during breastfeeding. The main symptom is pain.

“Many women are told that pain is normal during breastfeeding. It’s not true,” according to Izaskun. “Pain is not normal in breastfeeding.  Pain is often caused by mastitis, it is a problem, and in most cases it can be easily managed by treating the cause of the mastitis with a natural probiotic.” 

She continued: “We were the pioneers in investigating probiotics in human breast milk and after extensive research our R&D team isolated the first strain from women’s breast milk and it has been shown to be effective in reducing mastitis and significantly reducing the pain symptoms of mastitis in three clinical trials, involving more than 1,000 women.”

What is mastitis? 

Mastitis is an inflammation of breast tissue and is associated with an imbalance of the microbiota of the mammary gland. The main symptom is pain, and the pain, heat and swelling can be very intense.  Other symptoms include inflammation and obstruction of mammary ducts, and it can be associated with systemic symptoms like fever and tiredness.  Mastitis a very common problem during breastfeeding, affecting around 15% of women.  

Nutrition in Menopause 

Peri-menopause, pre-menopause, menopause, post-menopause. The menopause isn’t a single event in a woman’s life, but something women experience over the course of a couple of decades.  It’s a transformative phase, marking the end of a woman’s reproductive years. This natural transition brings about a myriad of changes, both physical and emotional.  

1 billion women worldwide will be experiencing menopause in 2025. 80% of them will have menopausal symptoms, symptoms that can severely impact their quality of life.   

“I really believe that helping women achieve real understanding of how their hormonal health impacts their overall health can increase positive sentiment and have a hugely positive impact on women’s lives,” said Izaskun.  

What is the menopause? 

Menopause is the consequence of the reduction in the ovarian function as it’s a gradual decrease in the level of estrogens in a woman’s system. Estrogens regulate the growth development and physiology of the human reproductive system, but also are involved in neuroendocrine, skeletal, adipogenesis and cardiovascular system. The low level of estrogen during menopause reduces the activation of estrogen receptors and causes the symptoms associated with menopause.   

There are more than 30 different symptoms associated with the menopause.  Common symptoms include: 

• • • • hot flushes 
      • night sweats 
      • difficulty sleeping 
      • fatigue 
      • lack of energy 
      • low mood or anxiety 
      • problems with memory or concentration 
      • vaginal dryness and pain, itching or discomfort 
      • reduced sex drive (libido) 
      • discomfort during sex 
      • irregular periods 
      • headaches 
      • heart palpitations  
      • recurring UTIs 
      • loss of muscle 
      • weight gain, and 
      • joint aches and pains.

Women choose to manage their symptoms and look ahead to healthy ageing in many different ways – pharmaceutical treatments, herbal remedies, life-style changes and increasingly nutritional changes, like adding more phytoestrogens to their diet. 

Monica said: “Phytoestrogens are plant-based compounds that mimic the effects of estrogen in the body. They occur in different botanicals, for example in red clover, soybeans and hops, and have been shown in clinical studies to reduce the frequency and intensity of menopause symptoms without serious side effects, which is very important. In fact, there are more than 1,500 scientific publications, 300 clinical trials, and 30 metanalysis demonstrating how phytoestrogens can help to address symptoms in menopause.” 

Lisa added: “There are also specific nutritional considerations for post-menopausal women. For instance, many experience changes in taste perception and suffer from severe dry mouth. Their food preferences may shift, and they may require different supplements or novel botanicals to support these changes. This presents opportunities for food and nutrition innovation specifically tailored to women’s health.” 

Conclusion 

There is a growing recognition of the unique health needs of women and a shift toward prioritising women’s wellbeing. “This increased awareness and advocacy have created a demand for more comprehensive research and solutions. With women’s health spanning from adolescence to old age, innovative technologies, treatments and products are being developed to address various aspects of women’s health,” said Karin. 

That said, every woman is different, and their needs are distinct and unique throughout various stages of life. Nutrition therefore needs to be personalised. Izaskun illustrates the point: “If we take menopause for an example, we’re talking about 30 different symptoms that affect women in greater or lesser extent. So, for each woman it’s a different experience. Women need specific solutions for the symptoms they are experiencing.” 

New technology is making personalisation easier.  By tracking what happening in their bodies, women can better understand the symptoms they are experiencing, allowing them to make decisions about taking a specific diet or ingredient to meet their individual needs.  

“There is wealth of information available about how women can use nutrition to manage their physical and emotional wellbeing throughout their lives. What’s important is to seek out science-based information and products that have been tried and tested in clinical studies,” concluded Lisa.     

 For more scienced-based information about the nutritional needs of women subscribe to KHNI.

Cycle syncing is a concept that has gained increasing attention in recent years but has been around for centuries. It’s the practice of aligning your lifestyle, nutrition, and self-care routines with the natural fluctuations of your menstrual cycle. Understanding the phases of your cycle and the specific needs associated with each one, can help to better manage your symptoms and optimize your well-being. Our needs evolve over the course of the menstrual cycle, and by being aware of these changes, you can take proactive steps to support your physical and emotional health. Tracking your cycle is the first step for people who are menstruating, to be more informed about their bodies and what is normal for them. Once you are informed about the changes in your body, you can make alterations to support your diet, tailor your exercise to suit your energy levels and make changes to support your mood and sleep.

The menstrual cycle is divided into four phases: menstruation, the follicular phase, ovulation, and the luteal phase. Each phase has unique hormonal changes, physical symptoms, nutrient requirements, and emotional states.

Click through the interactive infographic below to explore the nutritional and physical activity recommendations across the menstrual cycle:

The following information is summarized in the interactive infographic above.

Menstruation / Period (Typically days 1-7):

• • • Oestrogen levels will be low
    • You may experience fatigue and PMS symptoms, such as cramps.
    • Lower Energy

Nutrition Focus: Iron deficiency anaemia is very common for those who menstruate, therefore increasing your intake of food sources of iron is important to replenish this iron lost as well as to combat fatigue. Increasing your iron intake is important as iron deficiency anaemia from blood loss is very common for those who menstruate.

Iron-rich foods include both animal (haem iron) sources, eg. liver and red meat, and plant based (non-haem iron) sources eg. leafy greens and legumes. Incorporating magnesium-rich foods, such as nuts and seeds can relieve migraines and mood swings, and incorporating foods rich in omega 3 such as salmon, flax seeds, and avocado, can alleviate cramps.

*Top tip: Prioritize Essential Tasks. Focus on completing essential but less demanding tasks that don’t require intense concentration.

Follicular Phase (Typically days 1-13):

• • • Oestrogen levels start to rise
    • Energy levels increase and mood improves
    • You might feel more social and extroverted.

Nutrition Focus: As oestrogen levels increase, choose an overall healthy diet rich in fibre and micronutrients  like whole grains, fruits, and vegetables to support hormonal balance and provide sustained energy, and focus on hydration. Include sources of healthy fats such as avocados and fatty fish to enhance mood and cognitive function, and fermented foods such as yoghurt and kimchi for gut health

Exercise: This is a good time of the month to prioritize high intensity and strength training like group fitness classes.

*Top tip: Use this phase to plan and initiate important projects or tasks that require creativity and strategic thinking. Schedule meetings, brainstorming sessions, and collaborative activities during this phase when your energy levels are higher.

Ovulation (Around Day 14):

• • • Oestrogen surges, and energy levels are at their peak
    • We feel our best, with heightened confidence and energy.

Nutrition Focus: Similarly to the follicular phase, during ovulation, focus on an overall healthy diet including nutrient-dense foods like eggs, lean proteins, and leafy greens that provide sustained energy to accommodate the surge in energy in the body. These support the surge in energy. Additionally, hydration is crucial as the body’s temperature rises.

Exercise: This is the best time for high intensity and strength focused exercise like bootcamp and kickboxing, as you reach peak energy due to a rise in testosterone.

*Top tip: Tackle high-impact tasks, presentations, or negotiations when you’re at your most sociable and persuasive. Attend corporate events, conferences, or networking functions to build relationships and expand your professional network.

Luteal Phase (Typically days 15-28):

• • • Oestrogen drops and progesterone increases, which can affect digestion and appetite causing cravings.
    • Breast tenderness, bloating, and mood swings.
    • Energy levels can dip and we can feel more introverted
    • Sleep disruption can be common which can affect irritability and performance.

Nutrition Focus: Make sure you are getting enough protein and healthy fats to sustain you during this phase to avoid reaching for high energy foods. Prioritize complex carbohydrates and foods high in fibre like whole grains and sweet potatoes to stabilize blood sugar levels and support mood and energy levels. Incorporate foods rich in vitamin B6 and magnesium, such as bananas and chickpeas, to help alleviate PMS symptoms such as bloating, and support emotional balance. Increasing foods high in vitamin D and calcium can also benefit to reduce PMS symptoms.

Exercise Focus: Medium to light exercise and active recovery like yoga and walking are best for this time of the month.

*Top tip: Concentrate on detail-oriented tasks such as data analysis, report writing, and quality control. Use time management techniques to stay organized and efficient, as mood swings and PMS symptoms can be more pronounced during this phase.

Your needs can significantly shift over the course of the menstrual cycle, and being attuned to these changes can be a game-changer in managing various symptoms. By recognizing the change of hormones and their effects on physical and emotional well-being during different phases of the cycle, we can implement strategies to feel happier and healthier. Whether it’s adjusting dietary choices, exercise routines, or self-care practices, these small changes can have a huge positive impact. By practicing cycle syncing methods, we can have a deeper sense of well-being and harmony throughout the entire menstrual cycle.

This article was co-authored by experts from KHNI and Riley, an award-winning Irish, female founded period care brand.

October 18^th is World Menopause Day.  It’s a day to come together an recognise the significance of menopause in the lives of women worldwide.  With the importance of Women’s Health across the life stages, we would like to share key insights from our women’s health webinar that explored the intricate relationship between menopause, health, and nutrition.

Menopause is an inherent and transformative phase in a woman’s life.  This natural transition brings about a myriad of changes, both physical and emotional.  Our webinar delved into the diverse aspects of menopause, shedding light on its impact on women’s overall well-being.

In the video from the webinar, our experts Dr Izaskun Monsalve and Dr Monica Maria Olivares discuss the science behind menopause and the opportunities to innovate.  More importantly, they explored the crucial roles that health and nutrition play in managing symptoms and promote long-term health.

Join us on this informative journey as we celebrate World Menopause Day by fostering awareness and encouraging informed choices.

Together, let’s embark on this journey towards better health and well-being for women globally.