Menstrual Phase
Lasting 3 to 7 days, this is when a woman’s hormone levels are at their lowest as well as her energy. This is a time for rest, prioritizing sleep and self-care activities. Increasing protein and healthy fats during this phase will help to keep energy and moods stable. Referred to as the “winter” phase of the cycle due to how a woman’s body temperature drops, focusing on warming foods is best.
Breakfast
Yogurt & Berry Fruit Bowl
Greek yogurt is a great source of protein paired with blueberries and blackberries that add fiber and antioxidants while helping to keep your blood sugar steady. Top with crushed pumpkin and flax seeds.
Drink
Hot Tea
Red Raspberry Leaf Tea helps to ease menstrual cramps, regulate menstrual cycle and help to alleviate PMS symptoms.
Chaga and Nettle Tea both help to regulate blood sugar and have anti-inflammatory properties.
Dinner
Seared Ribeye with Roasted Beets topped with Fenugreek sprouts
Nutrient dense foods, such as red meat, are great during menstruation as well as helping to replenish iron during the process of shedding the built-up lining of the uterus. Beets are another great source of iron as well as having anti-inflammatory properties which reduce inflammation and pain associated with menstrual cramps. Fenugreek is another wonderful addition during this phase as well as it aids in blood sugar management, improves digestive issues such as bloating and can help alleviate menstrual cramping.
Self-Care Ritual
Journaling
This is the time to Indulge in self-care practices that allow the mind and body to rest and recharge. Journaling is especially beneficial at this time because you can use it to evaluate the past month, review all the good that has happened as well as noticing any areas that may need your attention. Is there something you need to let go of in the upcoming month? Remember to be kind to yourself during this process. Use your intuition to your advantage and trust those gut instincts.
Participating in these exercises will help you in the follicular phase for setting intentions.