by Jennifer Brannigan, RD, LDN, IFNCP, CDCES

February is the perfect time to show some love … to our own hearts and our loved ones. This month, consider focusing on heart-healthy habits, from nourishing our bodies with wholesome foods to strengthening our relationships. While hormones play a crucial role in heart health, influencing factors like cholesterol levels, they also significantly impact our libido, energy levels and overall mood.

Decreased libido can often indicate a hormonal imbalance. By understanding our hormonal cycles, we can make informed lifestyle choices, such as “cycle syncing”, to support hormonal balance and potentially improve libido.

For those that aren’t doing it, it’s suggested to begin tracking menstrual cycles. Knowing which phase, we are in provides valuable insights. This knowledge can empower individuals to make informed lifestyle choices that support hormonal balance, potentially enhancing libido, mood and energy levels throughout the month.

Understanding the Cycle: Follicular, Ovulatory and Luteal Phases

Day one of the cycle marks the beginning of our period, coinciding with the start of the follicular phase. This initial phase typically lasts around 10 days (days one to 10), during which estrogen, testosterone and progesterone levels are at their lowest. It’s common to feel less energetic during this time, and it’s important to listen to our bodies and prioritize rest.

As the cycle progresses, hormone levels begin to rise, particularly estrogen, which usually peaks around day 13. This coincides with increased energy, improved mood and a renewed sense of self. This is an ideal time for higher-intensity workouts. Focus diets on healthy fats and prioritize non-starchy carbohydrates like sprouts, zucchini, berries, cabbage, broccoli and spinach.

Next comes the ovulatory phase (days 11 to 15), when estrogen and testosterone levels are at their peak. Many women feel most confident and energetic during this phase. Research even suggests increased attractiveness during ovulation. While strength training is beneficial, avoid high-intensity “burst” workouts due to increased ligament laxity. To support liver detoxification, incorporate bitter greens, beets, turmeric, matcha and cruciferous vegetables like broccoli and cauliflower into diets.

Finally, the luteal phase (days 16 to 28) begins, characterized by rising progesterone levels. Progesterone thrives in a low-cortisol environment and requires adequate glucose. Prioritize low-impact activities like yoga, walking, Pilates and meditation during this phase, avoiding high-intensity workouts that can spike cortisol. Increase intake of healthy carbohydrates such as sweet potatoes, oranges, beets, turnips, squash and papaya to support progesterone production. Remember to avoid fasting or skipping meals, especially in the week leading up to one’s period.

Three Key Hormones for Libido Support

Estrogen: Low estrogen levels can manifest as vaginal dryness, weight gain, hot flashes, insomnia, low sex drive, mood disturbances and brain fog. To support estrogen production, prioritize blood sugar stability, stress-reduction techniques and the inclusion of healthy fats in diets. Consider incorporating ground flaxseeds and exploring herbs like maca, black cohosh, dong quai and red ginseng. Importantly, consult with a healthcare professional to determine the root cause of low estrogen levels and develop a personalized treatment plan.

Progesterone: When progesterone levels are low, individuals may experience anxiety, fatigue, irritability and sleep disturbances. To support progesterone production, ensure adequate protein intake (aiming for 80-plus grams per day), avoid fasting and prioritize a balanced diet that includes healthy fats. Stress reduction techniques and quality sleep are also crucial.

Testosterone: Low testosterone levels can lead to decreased sexual desire and increased risk of cardiovascular issues. To support testosterone production, focus on a nutrient-dense diet rich in zinc-rich foods such as oysters and pumpkin seeds. Maintain stable blood sugar levels and prioritize quality sleep. Herbal options for testosterone support may include tongkat ali, ashwagandha, mucuna, damiana and shatavari.

Jennifer Brannigan, RD, Functional Nutrition Practitioner, turns food into powerful medicine to heal chronic conditions naturally. Start your journey today. For more information or to make an appointment, visit www.FunctionalDietitian.com.