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What's Happening During Menstruation
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Menstruation marks the start of a new cycle, and during this phase, your body is focused on shedding the uterine lining and resetting for the next cycle. Estrogen and progesterone levels are at their lowest, and you may feel more tired, introspective, or even a bit emotionally sensitive. This is a time when your energy is naturally at a low ebb, and your body craves rest and nourishment. Physically, you might experience cramping, bloating, or fatigue, while emotionally, you may feel a mix of reflection, release, or a deep need for self-care.
What to Eat During Menstruation
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Iron-Rich Foods
During menstruation, your body loses iron, so it’s essential to replenish this mineral. Include foods like spinach, lentils, red meat (if you eat it), and liver to prevent fatigue and support your energy levels.
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Magnesium-Rich Foods
Magnesium helps relax muscles and can reduce cramping. Include magnesium-rich foods such as dark chocolate, almonds, avocados, and leafy greens.
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Anti-Inflammatory Foods
Incorporating foods like turmeric, ginger, and fatty fish (such as salmon) can help reduce inflammation, ease cramps, and support your body’s recovery during this phase.
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Gentle, Comforting Meals
This is a time to nourish your body with easy-to-digest meals. Soups, stews, and smoothies packed with vitamins and nutrients can provide comfort and hydration while supporting your body’s healing process.
What to Avoid During Menstruation
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Overuse of Painkillers
Relying on them too frequently or in high doses for cramps may mask underlying symptoms and can hinder the liver’s ability to metabolize excess estrogen, which will make cramps worse.
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Caffeine & Alcohol
Caffeine can irritate the digestive system and make cramps worse, while alcohol can dehydrate you and disrupt your sleep. Both can add unnecessary stress to your body when you need rest and recovery.
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Dehydration
Dehydration can worsen bloating, cramps, and fatigue. Avoid sugary or overly caffeinated beverages that can dehydrate you and instead focus on drinking plenty of water, herbal teas, or coconut water to stay hydrated.
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Ignoring Sleep Needs
Lack of sleep can compound feelings of fatigue & irritability during menstruation. Sleep is especially important during this phase for hormone regulation & recovery.
Menstruation Phase Exercise
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Gentle Yoga
Focus on restorative poses that relieve cramps and promote relaxation. Poses like Child's Pose, Supta Baddha Konasana, and Savasana can help reduce pain and calm the nervous system.
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Swimming (Low-Intensity)
If you’re comfortable with it, swimming can feel very soothing during menstruation, especially with the buoyancy of the water reducing the pressure on your body.
Menstruation Phase Date Night Ideas
At Home Spa Night
Try a relaxing at-home spa experience together. Use soothing herbal oils, light candles, and indulge in self-care rituals like face masks & epsom salt soaks.
Couples Yoga
Hop into your comfiest pair of sweats, find a gentle couples yoga on YouTube, and gently move and stretch together.
Menstruation Phase Journal Prompts
“What emotions am I feeling today, and where do I feel them in my body?"
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Tune into those menstrual emotions and explore their physical manifestation. Are you feeling tense in your shoulders, lower back, or abdomen? Writing down these sensations can help you process emotional and physical discomfort while creating a sense of self-awareness and self-compassion.
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"What do I need right now to feel nurtured and supported?"
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Girl, you are worth the slow down and self care! This prompt encourages you to honor your needs during the menstruation phase, a time when self-care is particularly important. Reflect on what would help you feel physically and emotionally supported during this time. Do you need rest, warmth, a comforting meal, or solitude? Write down specific actions or rituals that nurture you, allowing yourself to embrace rest and care without guilt.
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