feminine cycles

We can think of the four phases of the menstrual cycle as the seasons in nature, the bleeding being the winter, the follicular spring, the ovulatory summer and the luteal fall. Meaning that we can find similar aspects between them.

Menstrual Phase 1 (Day1-5) – Begins on the first day of menstruation

WINTER

Estrogen and Progesterone drops as menstruation begins

It is a time of low hormone levels because the focus is to clear the blood /uterine lining out of the body so we should support our body through it. The focus here is on activities that recharge & restore and on food that will support the replenishment of nutrients for the new cycle

Nourishment for this phase: foods that are rich in minerals, iron + vitamin C. Drink water and herbal teas to alleviate cramping – red raspberry leaf tea is a great option

Food: Bone broth, miso broth, dark leafy greens like collards & kale + spinach & swiss chard, beets, broccoli, sweet potatoes, wild-caught salmon, seaweed, berries, avocado, buckwheat, adzuki beans, kidney beans, black beans, lentils, tempeh, nut butter, dark chocolate, nettle leaf and Himalayan sea salt. Omega 3-rich food such as walnut, wild-caught fish, hemp seeds and chia seeds.

Seed cycling: 1 tbsp sprouted pumpkin seeds + 1 tbsp ground flax seeds daily

Supportive Herbs:

• Red raspberry leaf – tones and soothes the uterus – enjoy as a tea or infusion *Drink daily during/just before your menstrual cycle

• Nettle – High in iron to support blood loss and remineralize the body & antihistamines – enjoy as a tea or infusion

• Cramp bark – Helps relieve cramping associated with menses – try in tincture form, 1 dropper full 1-3x per day

• Ginger tea & Turmeric – Anti-inflammatory, helps with menstrual cramps – add to foods daily during menses to reduce inflammation

• Chaga – Reduces inflammation, iron & immune support

Rituals:

• Avoid high impact workouts, gentle movement as stretching, yin yoga, yoga nidra or walking

• Hot water bottles are very soothing and supportive

• Rest, Reading, Journaling

• Don’t oil your body at this time

Follicular Phase 2 (Day 1-13) - Begins on the first day of menstruation and extends until midway through your cycle

SPRING

Estrogen and Progesterone are on rise

Our bodies begin to prepare for a potential pregnancy and it is also an opportunity for a new beginning, so we normally feel high energy, creativity and vitality. There is an increase FSH (follicle-stimulating hormone) and estrogen that causes LH (luteinizing) levels to increase and several follicles to develop. The follicles holds immature eggs, until at least one is released to ovulation. 

Nourishment for this phase: probiotic-rich foods and foods that are high in fiber, vitamin E, the B vitamins, and zinc. Incorporate foods that support the liver and help to metabolize excess estrogens, like cruciferous vegetables. Focus on sprouted and fermented foods like broccoli sprouts, sauerkraut, and kimchi. Ensuring that you are getting adequate fiber is also essential for healthy elimination of excess estrogen (ground flaxseed and psyllium husk are great options).

Include: Watercress, parsley, broccoli, lettuce, avocados, lemons & limes, oranges, grapefruit, oats, mung beans, lentils, cherries, pomegranates, carrot, zucchini, quinoa, avocado, pasture-raised organic chicken & eggs, white fish, olives, nut butter, coconut yogurt.

Seed cycling: 1 tbsp sprouted pumpkin seeds + 1 tbsp ground flax seeds daily

Supportive Herbs:

• Nettle – High in iron to restore the amount lost via blood loss – try as a tea or infusion

• Spirulina – high in b12 to help boost energy by red blood cells
  

Rituals:

• Jogging, flow yoga, dancing, hiking, walking

• Gua Sha, Abhyanga (Self-massage)

• Social connect and new experiences are welcomed at this time

Ovulatory Phase 3 (lasts roughly 1-13 days, approximately days 14-16) - Begins on the first day of menstruation and extends until midway through your cycle

SUMMER

In this phase, estrogen peaks while testosterone and progesterone rise. The mature egg is released.

Be aware that this is our fertile time so if you are not look to conceive be careful about the entire week because the sperm can survive up to 5 days. Once inside your body, they wait while the egg is release from the ovary and travels to the uterus. We have a 1-2 day window when we are fertile and when our hormones (Estrogen, LH, and FSH) are at peak

Nourishment for this phase: Consume foods and herbs that support liver cleansing. Focus on anti-inflammatory, high-fiber foods like fruits, vegetables, and sprouted nuts, plus plenty of probiotic-rich foods.

Include: Asparagus, spinach, Swiss chard, Brussels sprouts, dandelion, figs, coconut, raspberries, dates, apricots, turmeric, quinoa, lentils, almonds, pecans, Brazil nuts, lamb, wild-caught salmon, spirulina, psyllium husks, and fermented foods such as raw apple cider vinegar, sauerkraut, kimchi, kefir, and coconut yogurt.

Seed cycling: 1 tbsp sesame seeds + 1 tbsp sunflower seeds daily

Herbs:

• Red clover – Increases cervical mucus and lubricates the vagina – try as a tea *It’s best to consult with a holistic practitioner or herbalist prior to taking red clover

• Dandelion – Cleanses the liver & helps clear constipation – try in tea or infusion form

• Milk thistle – Helps cleanse the liver – try in tincture form 1-2x per day

• Maca – for enhance energy, stamina & libido

Rituals:

• High intense workouts (running, power yoga) are best during this phase

• Gua Sha, Abhyanga (Self-massage)

• Attend to events, workshops. More open to communication and personal connection so I great time to create partnerships or new friends

Supplements:

• Vitamin B6 (Pyridoxal-5-phosphate) – aids in liver detox and is a mood-boosting supplement – try 50-100 mg 1x daily

Luteal Phase (lasts 4 days approximately days 15-28)

FALL

In this phase, estrogen and progesterone levels are high. If the egg isn’t fertilized during ovulation, then hormone levels decrease, and the menstrual cycle starts again at the end of the phase.

Nourishment for this phase: Eat foods that support serotonin production, like dark greens, healthy fats like salmon, eggs, and avocado, plus sprouted nuts & seeds. Add in magnesium-rich foods to increase energy and libido, like pumpkin seeds, spinach, Swiss chard, and dark chocolate. Omega 3-rich foods such as walnuts, wild-caught fish, hemp seeds, chia seeds and spirulina. Focus on healthy fats and protein to promote satiety and reduce cravings during this phase. It’s best to eat warm + grounding foods, especially towards the end of this stage as you transition into the menstrual cycle.

Include: Celery, kale, collards, ginger, sweet potato, parsnips, carrots, bananas, apples, dates, pears, peppermint tea, brown rice, chickpeas, walnuts, pasture-raised organic poultry & eggs, wild-caught halibut & cod.

Seed cycling: 1 tbsp sesame seeds + 1 tbsp sunflower seeds daily

Herbs:

• Chaste tree berry (vitex) – Helps to lengthen the luteal phase, which is important as a short luteal phase can be indicative of conception issues in the future (or currently if you’re trying to conceive) – try in tincture form 1-3x per day

• Triphala for pre-cycle constipation *Only 1x2 times during this phase with plenty of water

• Reishi & Ashwagandha – for sleep and stress support 

• Ginger – Helps relieve gas & bloating – drink as a tea or grate fresh ginger into curries and soups

• Burdock root – Cleanses the liver and supports the clearance of excess estrogen – try as a tea or infusion

Rituals:

• Drink water and electrolytes as needed – especially if you tend to water retention prior to menstruation

• Movement: towards the end of the cycle light activities and reduce intensity like yin yoga, Pilates, strength training

• Abhyanga (Self-massage), gentle womb massage, yoga nidra, castor oil packs, warm magnesium baths. Any ritual that is soothing and comforting

• Intuition is potent at this time so pay attention to dreams and maybe do some journaling during this time 

Supplements:

• Magnesium – A calming mineral which a deficiency of can cause bloating and other PMS symptoms – try: 300-400 mg/daily + magnesium flake baths or add in magnesium-rich foods such as spinach, beet greens, Swiss chard, avocados, organic dark chocolate, quinoa, and almonds