Knowing how to nourish and support your body throughout your menstrual cycle could make the world of difference. Here, expert columnist Claudine Thornhill reveals how you can go with the natural flow of yours

Many aspects of a woman’s life are defined by cycles; nothing more so than her menstrual cycle. While the menstrual cycle can range from anywhere between every 21 to 35 days, there’s also a cycle within it, which, much like the moon phases and the seasons, is split into four phases. Many people have seen and felt the benefits of living and eating in sync with the natural rhythm of their cycles – want to try for yourself? Here I’ll break down why and how to do it.

The menstrual phase

Assuming day one is the first day of your period, this phase happens on days one through five of the cycle. Many will experience low energy and a decrease in motivation around this time due low oestrogen and progesterone.

To replenish the body, mineral-rich foods such as bone broths, red meat, and seafood for iron and zinc, along with comforting foods like soups and stews, are helpful. Since ginger is antispasmodic, ginger tea can be a helpful pain reliever for those with cramps.

Don’t be too hard on yourself if you’re not like that woman in the commercials who is happily cycling through lush green fields at this time. Gentle movement such as walking, light weight training, yoga, or pilates is preferable to anything too strenuous or high energy.

The follicular phase

This phase includes the menstrual phase through to ovulation.

Diet-wise, women can consume iron and magnesium-rich green vegetables, such as spring greens, cabbage, kale, and Brussels sprouts. Vitamin C foods, such as lemons, oranges, and limes, support detoxification and increase the absorption of iron foods, while nettle tea supports hormone balance. Eggs and lean protein will support egg quality, and fermented foods such as tempeh, kimchi, yoghurt, and miso will provide gut-supporting probiotics.

Once menstruation is over, energy starts to rise and cardio, as well as weight training with heavier weights feels more doable, and since this period leads up to ovulation, a time when a woman is most fertile, it is an ideal time to connect with our creativity, whether it be singing, dancing, or trying something new to move the body in different ways.

The ovulatory phase

This is a brief period of three to five days around the middle of the cycle. Generally, your energy (and libido) will be its highest during this phase.

During both the follicular and ovulatory phases, oestrogen is rising and there may be a desire to eat lighter and leaner foods. Nutrient-dense raw fruits and veggies will provide fibre, and continuing to eat fermented foods will support gut health, which is essential for menstrual health. Avocados, salmon, and chia seeds provide the healthy fats required to balance hormones. At this phase, light grains such as quinoa and couscous are preferred over dense carbs.

Since energy is at its peak at this time, this is the moment to get those high intensity and cardio workouts in, which will also help to balance oestrogen lev

This podcast episode is sponsored by Nutrisense! I’ve been a huge fan of Nutrisense for over a year and recently wore another CGM during the holidays. If you’d like to join me and get insight to your habits, your body, and make some healthy changes, sign up here. Use this link and the promo code TFP (stands for The Fitnessista Podcast) to get $30 off and 1 month of free dietitian support. 

Every year, it’s fun to look into my fitness crystal ball and see what I think the biggest trends in the industry will be. I’m now a liiiittle apprehensive about these types of posts, especially since I originally thought 2020 would be less dependent on gadgets and technology… and we all know how that went.

Over the past year, we saw a shift back to in-person classes and training after being mostly or completely virtual for a couple of years. Classes are bigger than ever, people are working out in the gym, and it’s been a testament for the value of in-person training and connection. Technology can be a convenient tool, but can’t fully replace the value of in-person training.

When I train clients in person, I’m able to see the full picture of their movements. When I watch you doing a squat, I’m not just counting reps. I’m looking at your shoulders, torso, core engagement, knees, ankle flexion, any foot rotation, and glute engagement. I can see SOME of these things on a screen, but not all of them. I absolutely think that in-person training and fitness will continue to see a higher year!

Here are some more of my predictions for 2023:

Nutrition and training for health over aesthetics

– Maybe it’s also due to the accounts I follow and the voices I surround myself with online, but I see a continued emphasis on training for function and health instead of purely looking a certain way. Of course there are still those trash reels and TikToks (do this video and you’ll be so sore you want to die! Or do this video if you want a nice butt in 10 minutes!), but for the most part, I see training for longevity and overall wellness. I think there will be a continued emphasis on mobility training, rest, recovery strategies, walking, progressive strength training and strategic cardio.

Pilates and Megaformer are going to have a huge year

I KNOW I’m not supposed to loop them into the same category, but in my mind, they are similar (even though I know they’re very different). I feel like yoga has gotten a lot of love over the past few years and while Pilates will always be popular, it’s definitely having a moment right now.

Peloton will continue to plateau and potentially decline as people return to more in-person cycling cl

These money experts talk about how people think about money through their spending habits. How buying material items will usually give you temporary pleasure, while spending money on experiences can give much longer fulfillment.

Made with ground beef, rice, and all the traditional flavors of cabbage rolls this fragrant cabbage roll soup is as cozy as it gets.

Stuffed Cabbage Soup

Cabbage rolls have been a long-time part of my frequently made recipe rotation. There is just something comforting about the flavors in these recipes.

Over the years, our recipe has evolved to be a less labor-intense layered cabbage roll casserole. These Unstuffed Cabbage Rolls deliver a quick skillet meal too, when I don’t have time or motivation for much more than that.

Given my love of soups in cooler weather turning cabbage rolls into soup just made so much sense. And boy am I glad I did!

It doesn’t get much better than a simmering pot of soup on a cold day. Or delivering soup to a friend when they have been under the weather.

Body and soul-warming soup is definitely a love language for me. I enjoy the feeling it brings of slowing down to pause and enjoy a meal as you blow on a steaming hot spoon full of delicious flavor.

What gives cabbage rolls their distinct flavor to me is that splash of vinegar and just a touch of sugar and this recipe for cabbage roll soup is much the same.

Cabbage rolls taste distinctly different without those two ingredients. Those two tiny little things are not to be skipped.

How to Make Cabbage Roll Soup

To avoid having to drain the ground beef, I often use a 90/10 blend. There will be minimal to no grease left behind.

The reason that I don’t drain the ground beef in cabbage roll soup is because, as the beef browns, I like to add my seasonings to really allow them to season the beef.

When the beef is almost done, add your o

Whatever route we explore to achieve it, and whatever unique barriers we face, there is a unifying desire that connects us all: to nurture our wellbeing

In my time doing this job, I’ve sat down with a lot of different people. I’ve chatted with global superstars, actors, singers, and models. But also, artists, activists, authors, campaigners, community leaders, volunteers, people going through incredibly tough times, ordinary people doing extraordinary things – and, one time, a troupe of burlesque dancers.

You’ve probably noticed this in your own life, but two things I’ve learnt are: 1. The experiences we’ve had, the people we’ve mixed with, the causes we care about, and the ways we live our lives come together to create very unique people with very unique thoughts, feelings, and ideas. And, 2. There is so much that unites us.

People talk about a ‘universal language’ – something that can be understood by every human being, no matter their background, or what language they speak. Some may point to music as an example of this. Dance is another one, and football might edge its way in there, too. But something that the era of silent films shows us is that so much can be conveyed by tapping into the very basics of the human experience: our emotions, our passion – our actions, and our reactions.

In issue 71, we look at how the pursuit of wellbeing connects us all. We assess the importance of queer spaces on p28, and highlight the need to bring Traveller mental health conversations into the mainstream on p57. On p16, we explore how the Victorian tradition of a ‘change of air’ could reset our minds and help us find a sense of peace. And, on p32, we meet an 85-year-old and a 31-year-old who moved in together as part of an innovative scheme that addresses some of the UK’s most pressing issues.

From the six pillars of work-life balance (p36) to mastering the ‘physiological sigh’ (p39), this issue is also overflowing with tips and ideas that you can take with you to make an immediate difference in your life.

But that's not all. The issue 71 print edition includes:

• Fascinating features on parasocial relationships, yoga for desk workers, the joy of reading aloud, and recognising when you're being emotionally invalidated.

• Life-changing hacks on dealing with information overload, navigating unwanted diet advice, and helping kids develop healthy gaming habits.

• Expert advice on topics such as how to be more open-minded, dealing with intergenerational trauma, and an exploration of OCD.

Other people are endlessly fascinating. We can gain so much from their know