Menstrual Cycle: The Menstrual Phase
The Menstrual Phase. This cycle is very individualistic, but in general, it lasts about 3-7 days long. We’ve just come from our luteal phase, where our progesterone and estrogen were steadily rising, and now they’ve dropped to our lowest in this stage. We’re in our winter season, where we feel very hermit-like and sleepy.
This is your most intuitive time. You are open to reflection and renewal for the next upcoming cycle. It’s a good time to journal, meditate, and idealize about what you want the next cycle to look like in terms of productivity - but, don’t “do” things. Jot down goals and dreams, but leave the hard work for the follicular and ovulatory phases.
In this phase, you’re stepping away from anxiousness and irritability into a calmer state of mind. The world might feel like it’s moving slowly, and you may need to make it feel like it’s moving slowly in order to reset your body and mind. Just like your period, this is your time to let go of bad thoughts and past things. The luteal phase was to tidy up and complete any leftover projects - if there are things you have been holding onto that don’t seem to have an end in sight, then now is the time to release them.
Self-care can look like meditation and napping, and indulging moderately in comforts, such as sweets.
Keywords for this time are active rest and renewal. You’ll feel a strong sense of starting over in multiple ways. This is the time to strategize about what that means for the future. Since your sense of intuition is so strong, making the right decisions will seem easier at this time.
SKIN CARE + EXERCISE.
Likely, you’re in the end stage of a breakout or some inflammation. Your skin will feel dull and dry, maybe textured with raised bumps and cracks. This is a major time for hydration. Drink more water than you usually do. Focus on honey and hyaluronic acid, and masks that focus on hydration and calming ingredients. Avoid exfoliation, as skin might still be highly reactive.
Naps and breathing exercises are a genuine form of exercise in this phase. Take everything slow and let your muscles stay relaxed - if they feel achy, try heat therapy and massaging to loosen them up.
Focus on light exercise. Don’t use weights, only use your body if you need to strength train. You may feel sluggish, bloated, and heavy. Likely, your stomach won’t be as flat as it usually is, and that’s okay! Be kind to your image, and if it helps, wear loose, breathable fabrics. Stay away from tight clothing and heavy makeup, and focus on hair and accessories if you have a desire to dress up.
Move lightly and rest actively throughout the day. Don’t workout hard for an hour - instead, try a morning and an afternoon walk with a nap in between, then do some yoga before bed to release any leftover energy from the day.
Just like the luteal phase, focus on what your body is trying to tell you. The deeper you aim to understand your intuition, the easier the next cycle will be.
For instance, you can understand when to switch from yoga to pilates and then to strength training by taking stock of your muscles each night. You can understand when to lower your use of hyaluronic acid and increase vitamin C by looking in the mirror and taking stock of your face. It seems weird and challenging, but there’s a lot of benefit to checking in with yourself each day.
FOOD.
Your stomach may struggle with digesting at this time. This is the winter phase, so keep focusing on warm foods that are nutrient-dense, but also light in nature. Hearty soups and roasted veggies are wonderful.
Stay away from high-energy drinks and sparkling water. Try calming teas, hot cocoa, and bone broth for extra nutrition, but without the pain of stomaching something chunky. Again, you’re probably going to feel bloated, but it’s not about how you look - it’s about how you feel and how to honor what your body needs at this time.
Healthy fats and protein will help with energy. Try chickpeas or tofu if you’re vegetarian. Combine these with a carb and a veggie to keep the meals balanced.
For snacks, stick to dark chocolate and nuts. There’s an idea of cycling through different seeds with each phase. You may try a teaspoon to a tablespoon of flax or pumpkin seeds during this phase, but if this is new to you, take it slow. Anything new at this time may upset your stomach, so try new things easily.
It’s all about moderation - but sometimes, that’s tricky. I tend to take this time to indulge in something; preferably, a pint of ice cream. I try to have this in the afternoon and with lots of water, because the sugar crash will make me sleepy by the evening. Being both indulgent and responsible is a possibility!
Try to indulge at the start of the cycle. You should be ready to start the follicular phase at the end of your period, which will include starting new projects, becoming more active, and increasing your social contact. Your mood will increase and your energy will stabilize - so don’t sabotage this by eating pizza and ice cream and staying up all night at the end of your cycle.
(A list detailing key foods and nutrients to focus on will be listed at the end of this post.)
SLEEP.
Just like the luteal phase, you will feel sleepy. It’s not necessarily about needing sleep, but needing to rest to keep your energy for the things that need to get done. There’s a fine balance between resting and oversleeping. Activities like meditation, breathing exercises, gentle yoga, and sitting outside can all count towards active rest.
You may need naps, but plan them carefully. There’s a lot of information about how to nap correctly online, but my best solution is to experiment and figure out what’s best for you.
It can also be about shutting your mind off, or quieting your environment. Outside stress and anxiety will keep you from mindful reflection. Try taking away all outside distractions, and then place one outside source in your bedroom - headphones for music, a podcast, a yoga video, a meditation course, or an open notebook for journaling. Take the time to sit with this one source and see what you can reflect on.
The Menstrual Phase is both the end and beginning of our cycle. We start out feeling low, and we end up ready to start over and get moving. It’s very much a time of shedding, especially since you’re so in tune with yourself - any tasks, thoughts, or plans that aren’t working out and you need to drop, now is the time to tie everything up and begin new things.
This is the time for idealization. You’re ready to shed old skin and come out of your shell.
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Nutrients To Focus On:
Iron
Vitamins B12 and B6
Omega-3s
Magnesium
Calcium
Vitamin C
Key Foods:
Root vegetables
Rice (brown and wild)
Dark leafy greens
Mushrooms
Berries
Kidney beans
Flaxseed
Watermelon and/or melon
Dark chocolate
Avocados
Sea salt
Tofu
Like this post? Check out my other posts about Cycle Synching.