Phase 1 The Menstrual Phase – Low Energy

Menstrual Phase days – 1 – 7

Rest, release & restoration

From the first day of our period through to the end our energy levels can feel noticeably reduced as Estrogen and progesterone are at their lowest point. In perimenopause, bleeding may be heavier, longer, or irregular.

You may notice
• Fatigue or heaviness in the body
• A desire to withdraw or be quieter
• Increased sensitivity to noise, people, or stress
• Strong emotional release or clarity

Menstrual Phase nutrients:

• Beetroot
• Drinking water
• Warm foods
• Dark chocolate
• Grass fed meats
• Wild Salmon
• Kidney beans
• Buckwheat
• Berries
• Seafood
• Nori
• Avocado
• Iron rich foods
• Omega – 3 fatty acids
• B-vitamin rich foods
• Warm teas and liquids
• Sesame and sunflower seeds
• Red meat
• Vitamin C
• Magnesium
• Ginger
• Beetroot

Menstrual Phase Activities: 

• Deep breathing
• Yoga
• Low impact workouts
• Stretching and breath-led movement
• Walking
• Napping
• Resting 
• Gentle Pilates

Menstrual Phase Self-care focus: 

• Pampering
• Massage
• Resting without guilt
• Walking
• Meditation
• Swimming

Essential oils:

• Lavender
• Rose Chamomile
• Jasmine

Great time for soups and stews, leftovers or meal preps!

Phase mantra: Rest is not a reward — it is a requirement.

2. Phase 2 The Follicular Phase Days 8-13 – Levels Begin To Rise – >>