Menstruation
The first phase of the female cycle is menstruation, and begins at day one of her period. In nature, this phase aligns with winter (yearly cycle), the new moon (monthly cycle) and midnight (daily cycle).
You may be familiar with feelings of introspection and a need to be more still during the first phase of your cycle. Menstruation is a raw and vulnerable experience, and many women feel a need to draw their attention inward. It is normal to feel more depleted at this stage of the cycle, due to the loss of blood and hormonal levels being at the lowest they will beat any stage in the cycle. Make sure you take time to rest, retreat and reserve energy. Focus on warm and comforting foods during menstruation. Typical «winter» foods such as potatoes, sweet potatoes and winter squash are especially nourishing. Use warming spices; ginger, cinnamon and turmeric. Herbal teas are excellent for this phase of your cycle, and nettle and raspberry leaf are known to help alleviate menstrual cramps and discomfort.
Focus on implementing foods rich in iron to replenish blood loss; spinach, kale, broccoli, lentils, beans and dried apricots are good sources. Also make sure to get enough vitamin C to help the body absorb iron such as citrus fruit, kiwi fruit, berries and broccoli. Sea food will help remineralise the body with both iron and zinc. Foods for the menstrual phase are deeply nourishing and restorative to the blood and kidneys.
Both omega 3 and omega 6 are involved in the prostaglandin synthesis. Prostaglandins made from omega 3s are found to have lower rates of inflammation, and hence cause less period pain (cramps). Prostaglandins made from omega 6 fatty acids have higher rates of inflammation, and can cause more discomfort and pain during menstruation. Plant based sources of omega 3 fatty acids can especially be found in flax-, chia- and hemp -seeds.
If you struggle with cramps on your period, make sure to up your intake of magnesium. Magnesium helps relax our muscles, and is a mineral many women (and men) are deficient in. Low intake of magnesium can lead to PMS, period cramping, mood swings and a more difficult transition through menopause. In modern days it can be a challenge to get enough magnesium through food, due to modern farming. A good way to soak up more magnesium (literally) is through the skin. Magnesium salt baths, epsom salt baths and magnesium skin spray can be recommended.
Follicular phase
After menstruation, you enter into the follicular phase. This phase aligns with spring (yearly cycle), the waxing moon (monthly cycle) and sunrise (daily cycle). During the follicular phase, focus on fresh and vibrant food, as they will help you feel more energised during the time when your hormonal levels are again starting to rise. Choose complex carbohydrates and healthy fats to support increased activity; whole grains are good sources of complex carbohydrates, and barley, oat and rye are especially good at this time. A diet high in healthy fats is shown to increase ovulation rates, and avocados, nuts, seeds and coconut are good sources.
Your iron levels may be low from the blood loss during menstruation, so make sure you are still filling up on iron in the form of legumes, dark leafy greens and berries.