One of the most empowering things I’ve done for myself and one of the first things I teach my clients is how to understand the menstrual cycle, not just as “that time of the month,” but as a four-phase rhythm that affects our hormones, energy, mood, skin, digestion, and even our motivation to socialize.
PMS should not make us feel unhinged, and period cramps should not be debilitatingly painful. Our cycles should be regular and predictable, and our mood and energy manageable. Our hormones should be self-regulating, to always bring our bodies back to balance in response to the stresses of life.
But, more than ever, women are now getting scary diagnoses such as PCOS (polycystic ovarian syndrome), PMDD (Premenstrual Dysphoric Disorder), endometriosis, infertility, and cystic acne – all of which are directly related to our endocrine system, pointing to dysfunction in the gut/microbiome, adrenal, thyroid, and/or reproductive hormones. And the only treatment offered by conventional models are oral birth control pills, and in some cases, antibiotics – which come with a host of undesirable effects (which we can get into in another blog).
I’m a firm believer in informed consent, and that comes from education first. Whether you’re trying to conceive, balance hormones, or just feel better in your body, the place to begin is by getting to know your own womb’s rhythm. Let’s break it down phase by phase, so you can be attuned to your own body’s wisdom and understand what is healthy and what may need additional support. I’ll also share herbal and lifestyle tips that help in each one.
(For more in-depth dietary tips and intermittent fasting that works with your cycle, I highly recommend the book “Fast like a girl” by Dr. Mindy Pelz.)
This is when you’re bleeding, your hormone levels (estrogen and progesterone) are at their lowest, and your body is literally shedding the uterine lining. You might feel tired, crampy, and sensitive and a natural urge to reflect and rest
Herbs to support you:
Lifestyle tips:
–Rest. Journal. Eat warm, iron-rich foods (like lentils, dates, and bone broth). Can also fast or do intermittent fasting.
-This is a perfect time to pause and reflect on what I want to let go of this month?
Herbs to support you:
Lifestyle tips:
– Move your body gently. Try learning something new, or working on creative projects.
– Eat fresh, colorful foods and leafy greens to nourish your growing energy.
-OK to do a shorter intermittent fasting window (<15 hours).
Estrogen peaks. Luteinizing hormone triggers the release of an egg. This is your fertile window and you’re likely glowing and feeling magnetic. You might feel energized and outgoing, high libido and mental sharpness.
Herbs to support you:
Lifestyle tips:
-Great time for meetings, date nights and interviews.
-Support detox pathways with water, cruciferous veggies, and herbs.
-Perfect for all types of fasting.
Herbs to support you:
Lifestyle tips:
-Prioritize rest, stable blood sugar, and magnesium-rich foods.
-Worst time for fasting! Nourish and pamper yourself at this time.
-Time to wrap things up and begin slowing down before menstruation.
Our bodies are always talking to us. Learning to tune into your cycle not fight it is one of the deepest acts of self-care. Let’s work with it, not against it.
For more tips:
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