Where The Cycle Starts Anew
The menstrual phase begins on the first day of bleeding and typically lasts 3–7 days. During this time, estrogen and progesterone levels are at their lowest, and the uterine lining is shed through menstruation.
The menstrual phase marks the start of a new cycle. The uterus releases the thickened lining it built up during the previous cycle, resulting in menstrual bleeding. The drop in estrogen and progesterone triggers the release, and your body enters a state that is biologically restorative.
During this time, your basal body temperature is slightly lower, and your metabolism runs slower. The combination of low hormones and blood loss can lead to decreased energy levels, increased fatigue, and changes in mood.
What To Expect:
Low hormones and lower energy
💪Physical
Cramps, bloating, breast tenderness, headaches, lower energy, potential digestive changes.
💖 Psychological/Emotional
More introverted, reflective, or sensitive; possible irritability or relief after PMS symptoms fade.
🧠 Mental
May have lower concentration or focus but also deeper insight and creativity during quiet reflection.
🌸 Cycle Care Tips
Nutrition & Hydration
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Eat:
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Iron-rich foods to replenish what’s lost (spinach, lentils, grass-fed beef, pumpkin seeds).
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Magnesium-rich foods to relax muscles and ease cramps (dark chocolate, almonds, avocado).
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Anti-inflammatory foods to reduce bloating and discomfort (berries, turmeric, ginger).
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Drink:
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Herbal teas like chamomile (calming), peppermint (digestive relief), and ginger (anti-inflammatory).
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Warm water and bone broth to support circulation and warmth.
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Exercise
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Gentle, restorative movement such as yoga, stretching, walking, or slow Pilates.
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Light activity can help release endorphins and ease cramps without taxing your body.
Rest & Self-Care
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Prioritize 8–9 hours of quality sleep.
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Use heat packs for cramps.
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Practice grounding activities like reading, journaling, or meditating.
❌ Cycle Stressors
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Foods:
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Highly processed snacks and refined sugars (can cause blood sugar spikes and worsen mood swings).
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Salty foods (increase water retention and bloating).
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Drinks:
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Too much caffeine (tightens blood vessels, worsening cramps, and can dehydrate).
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Alcohol (disrupts sleep and increases inflammation).
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Activities:
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High-intensity or endurance workouts that strain energy reserves.
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Over scheduling yourself socially or at work, your body benefits from a slower pace here.
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Summary
Think of the menstrual phase as your body’s “winter”, a natural time to retreat, restore, and prepare for the energy of spring (the follicular phase). Just as the earth rests before blooming again, giving yourself permission to slow down now sets you up for a more vibrant, productive cycle ahead.