Cycle Syncing Phase 1: Menstrual Phase

**Disclaimer: I am not a trained professional on this topic. This is just what I have started implementing into my life after much research that was done on my own.**

We all have a love/hate relationship with our period. When you're trying not to get pregnant it's like a giant sigh of relief when it shows up, but at the same time leaves you on your ass with cramps, back-pain, and crankiness. We are diving into our hormonal phases with the infamous menstrual phase.

The first day of your hormonal cycle starts on the day you start bleeding. This phase goes from day 1 through all the days you are actively menstruating, which is typically 3 to 7 days. The gross brown stuff that you get near the end does not count. That's just whatever is left and your uterus is cleaning house. Like I said you need to be actively bleeding. During your period, your estrogen levels are really low, so rest is key in this phase of your cycle.

This phase is referred to as the winter of your cycle because you should be cozy, warm, and relaxed. Take this as a time to slow down and practice some self-care. Plop on the couch and binge your favorite Netflix show (may I suggest some Gilmore Girls?), grab a face mask and scroll through TikTok or draw a warm bath, drink some wine, and listen to some relaxing music. Whatever your chill vice is, this is the perfect time to do it. Let's break this phase down!

Food

Keeping your womb warm during your period is key. That means think cozy, warming foods. Oatmeal, tea, and soups are some great options during this time. Yes, even in the summer heat because the whole point is to be warming your insides.

During your period, you may be losing about 2 milligrams of iron per day, so it's important to eat some iron-rich foods. Seafood is a great source of iron and zinc to replenish these. Dark chocolate is also rich in iron and can help you suffice those sweet cravings while supporting your cycle. Turmeric and ginger are great anti-inflammatory foods to help subside cramping. Vitamin B rich foods are also beneficial like grass-fed meat right before and during your period to replenish those vitamins.

A lot of nutrients are drained during this time causing a lot of fatigue. Seeds and berries are great at restoring these antioxidants that you so need during this time. Beets and sweet potatoes are rich in so many nutrients, but also have the warming effect on your body that you need making them the best of both worlds.

Probiotics, queens!! Your vagina is a naturally self-cleaning organ, but sometimes we get those nasty yeast infections, which you are more at risk for when on your period due to pH fluctuation. Yogurt and probiotic-rich foods can restore that good bacteria lost when your pH level changes and prevent infections.

Overall, nutrient dense foods, especially those with iron, magnesium, and Vitamin B help your body through it's most draining of phases.

Movement

This is a time to treat your body with a lot of love and patience. Think slow and minimal and light. Now my gym girls, this may be hard for you, but I'm telling you during this time, this is what your body needs more than an intense workout. Resting now to rejuvenate, restore, and empower your body for the rest of your cycle is a necessity.

Things like yin yoga and slow stretch routines will give you movement and rest at the same time. We all love a hot girl walk and that would fall under this category, too. Take a nice walk around your neighborhood or go on a quick hike. This should be a restful walk just enjoying the scenery around you, not a power walk.

If you are someone who needs something more intense, light weight lifting would be a way to get in a little more intensity. I'm talking like 5 lb. weights at most, though. This phase is all about that rest and slow living.

Sleep

If this is the phase all about rest, I bet you can guess what I'm going to say. You're right, sleep, sleep, sleep. For my sleepy girls, this phase is your time to shine. If you're getting less than your solid 8 hours of sleep during this time, you're not doing your body any favors. During this phase getting between 9-11 hours of sleep is even more ideal. Like we said, this is the time for your body to rest, so that it can feel rejuvenated during the rest of your cycle. Naps are recommended, if you have the ability.

Social

Time to let your introvert side come out and about. Introspection and planning are encouraged during this time. Your energy levels are low and you need to align with that vibe. Journaling is a great activity to help you be introspective and plan for the upcoming month. Goal-setting will help you decide what it is you want for the future.

Instead of going out with your friends, maybe take some time to call a long distant friend you don't get to see often or catch up with social media. Socially, do things that take minimal energy at this time.

If you are someone who NEEDS to see their friends 24/7, have them over for a low-key movie night or a mini spa night. Order take-out and just be chill. Maybe you need to catch up on the latest season of The Bachelor or have been wanting to see the latest movie on RedBox. This is the time to do so.

Romance

Estrogen is low at this time which typically makes your libido low. This is the time for your man or woman to show up and give you the cozy love you need. Snuggles are a must! Late mornings in bed and cuddles on the couch are perfect.

If you are the partner of a menstruater, make them a cozy, warm dinner with some of the food mentioned above. Light some candles and settle in for a lazy, calm evening. Emotions are high during this time, so supportive listening and patience is a must. Make them feel loved, supported, and safe. And if you're a man, no PMS jokes, they're outdated and unoriginal anyway.

Clothes

Okay, this one I'm just adding in here for fun. We all love a good pair of period panties. If you don't know what I'm talking about then your lack of ever menstruating is showing. Find the biggest, granniest panties you own and throw those suckers on. Get those sweats and oversized tees out, babes. Your Adam Sandler style needs to come bursting out unapologetically. Comfort is key!

Overview

All I need to say is rest, rest, rest. Your body will thank you! There will be times in other phases to be more active when your energy level is higher, but when it comes to your menstrual phase this is what you need.

Your hormonal cycle is a big part of your life and needs to be prominent in your lifestyle. I swear, you will feel the change in your mood, body, and mind when taking the time to honor your body and its needs during different times of your hormonal cycle. Next week, we'll be jumping to the second phase which is the Follicular Phase.