Menstrual

Menstrual

The menstrual phase marks the beginning of your cycle, starting on the first day of your period. During this phase, the uterine lining is shed, leading to bleeding. Hormone levels, particularly estrogen and progesterone, are at their lowest, which can make you feel more tired, introspective, or sensitive. This is your body’s time of renewal, as it releases what it no longer needs to prepare for a new cycle.

This is an ideal time to prioritize rest and gentle self-care. Reflect on your emotions, set intentions, and nourish your body with iron-rich foods. Movement should be restorative, such as yoga or walking, to support blood flow and ease discomfort. The menstrual phase is a natural invitation to slow down and connect with your inner self.

  • Recipes for Menstrual Phase

    Body Focus: Replenishing nutrients lost during menstruation and reducing inflammation. Below are some of the key nutritional nutritional needs for the menstrual phase:

    Iron-rich: Spinach, kale, red meat, lentils, and beets.

    Anti-inflammatory foods: Berries, turmeric, ginger, and fatty fish.

    Hydrating foods: Cucumber, watermelon, and broth-based soups.

    Magnesium-rich foods: Dark chocolate, nuts, seeds, and avocado.

  • Movements for Menstrual Phase

    Body Focus: Restorative movements to reduce cramps and ease fatigue. Below are key effective movements for the menstrual phase:

    Gentle yoga (yin yoga or restorative poses).

    Easy Walking

    Low-intensity Pilates

    Short, light-strength exercises if you feel up to it.