Savor the Cycle
Ovulation
Ovulation typically occurs between days 12 and 14 and is usually 10 to 16 days before your next period. Keep in mind that the exact timing depends on the length of your menstrual cycle.
Hormone levels
Estrogen is at its highest point right before ovulation, and progesterone and testosterone are on the rise.​
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"This phase occurs roughly at about day 14 in a 28-day menstrual cycle. A sudden increase in a hormone — luteinizing hormone (LH) — causes your ovary to release its egg. This event is ovulation" (Cleveland Clinic, 2022).
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During ovulation, a mature egg is released from one of your ovaries. "The egg travels down the fallopian tube toward the uterus to be fertilized by sperm." During this phase, you are most likely to be able to get pregnant (Watson, 2023).
Nutrition During This Phase
​During this phase of your cycle Baker claims, "With high estrogen, you will want to eat foods that support your liver, as these offer health benefits that can protect against environmental toxins known to impact hormones."
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She suggests in order to support your liver, you should increase healthy fats, vitamin B6, folate & choline.​
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During this phase, you are most fertile. Baker suggests if you are trying to get pregnant, "there are a few things you can look to add to your diet that are thought to help with this such as leafy green veggies, peas, kidney beans, and a high-quality folate supplement."​​​
​A surge in fertility and energy characterizes the ovulatory phase, thanks to the peak in estrogen and the release of an egg. Foods rich in fiber and antioxidants can support ovulation and overall reproductive health.
Anti-inflammatory foods:
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Whole foods
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Berries
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Dark chocolate
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Vegetables
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Garlic
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Almonds
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Fatty fish
High-Fiber Foods: ​
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Whole grains
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Brown rice
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Quinoa.
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Vegetables
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Broccoli
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Brussels sprouts
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Antioxidant-rich Foods: ​
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Berries
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Nuts
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Seeds.
Citations
Cleveland Clinic medical professional. “Menstrual Cycle (Normal Menstruation): Overview & Phases.”
Cleveland Clinic, September 11, 2022. https://my.clevelandclinic.org
Watson, Stephanie “Stages of the Menstrual Cycle”
Pires de Lima, Teresa. “Menstrual Cycle Food Chart.”
Elara Care, November 16, 2023. https://elara.care
Roberts, Amy. “Cycle Syncing: Align Your Diet with Your Menstrual Cycle.”
Thrive Market, March 21, 2023. https://thrivemarket.com