The Menstrual Phase

The menstrual phase is the part of a woman's menstrual cycle that typically occurs each month between the end of menstruation and the start of the follicular phase. During this time, the lining of the uterus thickens in preparation for a possible pregnancy. The menstrual phase usually lasts between 3-7 days, and the amount of menstrual bleeding can vary from person to person. Menstrual cramps can also occur during this time and can vary in intensity. During the menstrual phase, it is important for a woman to remain hydrated and get plenty of rest. You may be feeling low energy and craving rest. You also may not feel like socializing much. This is normal and make sure to pamper yourself.

Maintaining good nutrition throughout the entire month will help alleviate symptoms during your period.

When you are menstruating, focus on:

• Eating foods that are high in nutrients and minerals
• Staying well hydrated by drinking water and other healthy non-sweetened beverages
• Moderating your caffeine intake
• Avoiding sugar and processed foods

The body loses a lot of minerals because it removes the lining of your uterus and lots of blood along with it. Inside those lost red blood cells is some of the body’s supply of iron. When we eat foods that are nutrient-dense and high in iron, we can replace the iron and avoid becoming iron deficient. Many symptoms that women complain about during their premenstrual and menstrual week overlap with symptoms of low iron levels, such as migraines and fatigue. So, eating to prevent iron deficiency is key during this time.

Eating foods high in zinc is also recommended during your period because zinc decreased as the body approaches menstruation. During menstruation week, eating foods with plenty of zinc will support your immune system as well as support several other zinc-dependent processes in your body.

It is also important to stay hydrated during this time. Drinking plenty of water and other fluids can help reduce bloating and cramps.

Additionally, limiting your intake of processed and sugary foods is key to avoiding bloat and mood swings. If you’re craving sweets, choose fruits that are dark and rich in reds and purples and have a high water content like berries, red or concord grapes, and watermelon if it is in season.

Recommended foods include a variety of beans, especially dark in color like black beans, kidney beans, and black lentils. Nutrient-packed vegetables are also key during your period, such as kale, sweet potatoes, mushrooms like shitake and button, beets, and beet greens. Your body will love the calcium-rich leafy greens. Don't forget about your sea veggies like hijiki, dulse, kelp, kombu, and wakame. These are mineral-rich foods that also contain antioxidants, vitamins A, C, and E. Antioxidants help balance your blood sugar levels.

Meat like pork and duck provides the body with iron, a much-needed mineral iron during the menstrual phase. These meats will also provide calcium, zinc, omega-3 fatty acids, and B12. There is no need to eat a ton of meat or eat meat every day.  Light white fish like cod and halibut can also provide you with B12, omega-3 fatty acids, niacin, phosphorus, selenium, choline, and iodine.

If you are vegetarian, you can get all you need from plant-based foods or through supplementation. We recommend talking with your doctor to find ways to get enough iron, calcium, zinc, and B vitamins.

When consuming grains, keep them complex and high in fiber, like brown rice, buckwheat, and wild rice. Incorporating the idea of seed cycling is beneficial as well. For the menstrual phase, seed cycling experts recommend consuming 1 tablespoon of flax seed and 1 tablespoon of pumpkin daily. Oh, and don't forget some delicious ferments like Kefir, yogurt, tofu, kimchi, and saurkraut. Check out all of the amazing homemade recipes that make the cost of these things pennies to the dollar!

Just imagine this feast. A steamed cod fillet, over a bed of buckwheat noodles, drizzled with a miso dressing, sauteed shitake mushrooms, with a sprinkle of furikake seasoning. Mmmmmm…delicious!

Check out our recipe book here.

These foods can help alleviate headaches and mood swings, ease cramps and reduce fatigue. Enjoy eating these delicious foods all week long!

During menstruation, your body is naturally more fatigued and your muscles are more prone to injury. To prevent injury, focus on low-intensity exercises like yoga or stretching. Most importantly, give your body the rest it needs, during the heaviest part of your flow. Your daily chores will probably be enough movement. Most of us are quite busy, all of the time, so the biggest challenge will be finding time to rest, physically and mentally. If at all possible, try not to schedule extra meetings and social engagements this week so you can use this time for resting or doing light stretching or yoga.

Check out our 30-day Exercise Plan for Hormonal Balance. You can download it HERE.

Menstruation can quite often be a source of discomfort and discomfort doesn’t always equal pleasure. However, intimacy and sex during menstruation can be both pleasurable and healthy. 

Here are some tips on how to make it as enjoyable and safe as possible:

• Respect your body and its natural rhythms. Listen to your body and don’t push yourself to do anything if you don’t want to.
• Have lubricant on hand. Menstrual blood can make the vagina dry, so lube can help make it more comfortable.
• Use protection. Menstrual blood can carry bacteria and other potential risks, so it is important to use protection such as condoms or dental dams.
• Stay clean and fresh. Make sure to take a shower before and after any intimate activity.
• Try different positions. Some positions may be more comfortable during menstruation than others. Experiment with different positions and find what works best for you.
• Have some towels and a waterproof pad handy. This will help keep you and your partner comfortable and mess-free.
• Talk to your partner. Clear communication is key to any intimate activity, especially during menstruation. Make sure that you and your partner both understand the risks and are comfortable with them.

Menstruation shouldn’t be something that keeps you from having a fulfilling sex life. By following these tips, you can make sure that your intimate activities during your period are both safe and enjoyable.