Festive Cocktails for Each Menstrual Phase: Nutritional Insights

Festive Cocktails for Each Menstrual Phase: Nutritional Insights


The menstrual cycle, with its ebb and flow of hormones, profoundly influences a woman's body and mood. Nutrition plays a key role in managing these variations. So, with that in mind, I created four festive cocktails, each designed for a specific phase of the menstrual cycle, to harmonize with and support hormonal balance, whilst you enjoy and relax this festive time of year.

The Menstrual Cycle - Phases, hormones and their functions | Elara Care
Learn everything you need to know about your menstrual cycle. Understanding it is essential as it impacts every aspect of your well-being.

Phase 1: Alcoholic and Non-Alcoholic Drinks for Menstruation (Days 1-5)

Beetroot and Ginger Mocktail

Ingredients: Beetroot juice, fresh ginger, lemon, honey.

Why it Works:

  • Beetroot Juice: High in iron and folic acid, beetroot juice helps replenish the iron lost during menstruation, crucial for preventing anemia. Its natural sugars provide energy without spiking blood sugar levels.
  • Fresh Ginger: Ginger is known for its anti-inflammatory and analgesic properties, which can alleviate menstrual cramps and discomfort. A study in the Journal of Alternative and Complementary Medicine validates its effectiveness in reducing menstrual pain.
  • Lemon: Rich in vitamin C, lemon helps in the absorption of iron from beetroot. It also provides an immunity boost.
  • Honey: A natural sweetener, it's gentler on blood sugar levels compared to refined sugar.
  • Your Choice of Spirit: Keep in mind that alcohol can worsen your cramps so opt for less quantities or skip it and enjoy a delicious mocktail instead (add a splash of sparkling water for some fizz)

Phase 2: Follicular Phase (Days 6-14) - Citrus Berry Spritzer

Ingredients: Fresh orange juice, mixed berries, sparkling water, optional white wine.

Why it Works:

  • Orange Juice: Packed with Vitamin C, it aids in the absorption of iron and supports estrogen metabolism. As estrogen levels rise in this phase, proper estrogen metabolism is key for hormonal balance.
  • Mixed Berries: Berries are rich in antioxidants and can help combat oxidative stress, which is crucial as the body prepares for ovulation. They also offer natural sweetness and flavor.
  • Sparkling Water/White Wine: Adds a festive touch without overwhelming the beneficial properties of other ingredients. White wine, if used, should be consumed in moderation.

Phase 3: Ovulation (Days 15-17) - Pineapple Mint Fizz

Ingredients: Pineapple juice, fresh mint, lime, coconut water, optional rum.

Why it Works:

  • Pineapple Juice: Contains bromelain, an enzyme that can reduce inflammation and bloating. Bromelain's efficacy in reducing inflammation is noted in a study in Biomedical Reports.
  • Fresh Mint: Offers a soothing effect, aiding digestion and reducing any ovulation-related discomfort.
  • Coconut Water: A natural hydrator, it replenishes electrolytes and supports overall hydration, which is crucial during the ovulation phase.

Phase 4: Luteal Phase (Days 18-28) - Chamomile Lavender Relaxer

Ingredients: Chamomile tea, lavender, honey, optional vodka.

Why it Works:

  • Chamomile Tea: Known for its calming properties, chamomile can help alleviate stress and anxiety often experienced during this phase. Its effectiveness in reducing premenstrual symptoms is supported by research from the University of Pennsylvania.
  • Lavender: Has a relaxing aroma and is known to help in reducing anxiety and improving sleep quality, both of which can be problematic in the luteal phase.
  • Honey: Adds natural sweetness without the negative effects of refined sugar.
How does Alcohol impact Women’s Hormones?
We all know that alcohol is not the healthiest thing for our bodies. Not only can it lead to liver and heart disease when consumed excessively, but moderate consumption can increase anxiety, sleep disturbances, heart palpitation, and weight gain. I’ve certainly started noticing an increase in anxiet…

Tips to Choose the Right Alcohol

Opt for Naturally Processed Wines: Select Wines Without Added Sulfites

When it comes to selecting wine, considering options like natural, organic, and biodynamic wines can be a wise choice. These wines are crafted with minimal intervention and fewer chemicals, emphasizing a more organic approach to winemaking. Studies indicate that such wines not only potentially offer enhanced health benefits but also tend to come with fewer side effects compared to commercially produced counterparts.

These wines, often made without the addition of extra sulfites, strive to maintain the integrity and purity of the grape. The focus on natural processes and organic farming methods not only supports sustainable agriculture but also can lead to a richer, more authentic flavor profile. While the absence of added sulfites means these wines may have a shorter shelf life, it also implies a reduction in the risk of sulfite-related sensitivities for certain individuals.

Choosing natural, organic, or biodynamic wines aligns with a growing movement towards more environmentally friendly and health-conscious consumption. It reflects an appreciation for winemaking that honors traditional methods and the natural characteristics of the vineyard, offering a unique and potentially healthier wine experience.

Choosing the Right Beer

An organic light lager is believed to be the best health-wise beer for you. Here’s why:

  1. Lower Calorie Content: Light lagers typically have fewer calories compared to other beer types like IPAs, ales, or stouts. This makes them a more suitable option for those who are watching their calorie intake or trying to maintain a healthy weight.
  2. Reduced Alcohol Content: They generally have a lower alcohol by volume (ABV) percentage. Consuming beverages with lower alcohol content reduces the risk of alcohol-related health issues, such as liver disease, certain types of cancer, and addiction.
  3. Hydration Factor: Due to their higher water content and lower alcohol concentration, light lagers are less likely to lead to dehydration, a common issue with higher-alcohol beers.
  4. Moderate Carb Content: While not as low in carbohydrates as some specially formulated low-carb beers, light lagers still have a relatively moderate carb content, making them a reasonable choice for those on a moderate-carb diet.

However, if IPA’s are your choice of election - even though higher in alcohol and calories - they contain more hops, which are a source of antioxidants like polyphenols. These compounds have been linked to health benefits like reduced inflammation and improved heart health.

It's important to note, however, that the healthiest choice when it comes to alcohol is always moderation, regardless of the type, and staying hydrated!


Each carefully crafted cocktail is specially designed to cater to the specific requirements of each phase of the menstrual cycle.  Adding these ingredients to your alcoholic beverages will provide a joyous and celebratory approach to embracing the body's natural hormonal fluctuations throughout the cycle. It is essential to emphasize, though, that maintaining a healthy balance is key when it comes to alcohol consumption, regardless of the variety, and ensuring proper hydration is equally crucial!