This one’s for all of you out there who would like to take your power back to create your best life while cultivating longevity, inner peace, and a sense of wonder while stepping into your worth. With 31 years of living on this planet, only now am I really starting to dive deeper into the intricacies of my cycle each month, and man, has it already revolutionized my world in less than a year.

I was honestly never looking for the menstrual cycle to be like the holy grail of my life, but after reading countless anecdotes from people like Alisa Vitti who healed (and help others heal) things like PCOS, fibroids and cysts, and managed other issues through lifestyle without (or with the minimal use of) drugs, I decided there had to be something special about reconnecting with your raw self. These women are now THRIVING.

There is something magical that happens when you start working with and loving (rather than ignoring, punishing or sh*t talking) your body. You become more conscious, you feel more juicy and alive as you discover and explore your cyclical, fluctuating nature, realizing on a fundamental level that many things are not so static and linear. You reclaim a certain ineffable inner power that otherwise might’ve been latent and untapped for your entire life. That’s right: you can unlock your inner übermensch (whatever that means to you).

I grew up without any known or obvious menstrual or reproductive issues (at least according to the mainstream Western paradigm). Relatively low stress, mostly painless and regular cycles, zero use of birth control and minimal pharmaceuticals, vaguely listening to my body and resting on my bleed, and yet, still quite dissociated to some degree from how my body wanted to work. I think most of us in the Western world can relate when I say our public school Phys. Ed and health classes in the 1990s-2000s were severely lacking or had an element of shame attached to them, especially with the rise of the information age now. Not that anyone else was 100% responsible for truly, fully teaching me about myself (this is not about blame) but that the general tools and awareness to harness our power were simply not there, nor embedded in the culture.

A quick note on hormonal birth control (HBC): this article will unfortunately not apply to those who are currently on hormonal birth control, as HBC shuts down ovulation and can even induce a “fake” bleed introduced as a marketing tactic to make the pill feel more “normal/healthy”. I will personally never go near it. When you are on HBC, you miss out on the intricate fluctuations unique to female physiology and the superpowers that come with tapping into these cycles. Such superpowers include the ability to sniff out and attract a mate that is actually compatible with you on a primal level which is stifled when on HBC (look up the famous sweaty t-shirt study). HBC also suppresses any hormonal imbalances that only flood back when you get off of HBC (and often worse).

HBC is just a band-aid that does not actually regulate the menstrual cycle—it suppresses it to menopausal levels. Not only does it impact your uterus but it also impacts your organ systems and the quality of your blood. HBC also promotes copper toxicity, interferes with metabolism, and is classified as type 1: carcinogenic to humans. It is also associated with hypothyroidism since estrogen increases the production of thyroid binding globulin (TBG) by the liver. Depending on the ingredients, it may even contain FE3 iron without any cofactors. This is not intended to shame or induce fear if you are on HBC, but rather to help raise awareness about the possible short- and long-term side effects and implications to investigate for yourself, particularly for those who experience anxiety and depression. I do not have experience with detoxing HBC so I can’t really speak on it, so please consult a trusted practitioner or someone you trust who can help you safely taper off if you choose to do so. The issue is not so much HBC itself as it is the underlying problems that it masks as it hides your body’s messages that you don’t know you have or don’t want to deal with, which will inevitably rear their heads sooner or later, especially when it comes to your fertility if that is your concern.

Female hormones, physiology and needs

Now, this is a disclaimer for any gender that to live a fulfilling life, I realize there can be a lot more to thriving, inner peace and fulfillment than just hormone balance, bearing children, and the stone-cold science of the physical body. I can really only speak for myself, but as someone with female physiology, taking the effort to learn more about my own total intricate orchestra of hormones led by lifestyle has instilled a sense of awe and wonder as I explore life my own way, using my body as a tool to create my best and most limitless life. Enlisting the endocrine system as a partner in your health and healing and a better relationship with your body can open your mind to the cyclical fluctuating forces that change from day to day as you achieve your own health goals. This wasn’t something commonly taught as I grew up, so I would like to help carry the torch for those who would like to learn.

Harnessing your hormones can happen whether you’re dealing with heavy periods, infertility, cystic ovaries, or any other hormone-based condition. The endocrine system functions in basically the same way for many of us, so whatever symptoms you may be experiencing can be ameliorated by harnessing the predictable cyclicality of your hormones to repair your condition and prevent hormonal issues in the future.

Never underestimate the power of the mind as it works with the body to manifest vibrant health. If your mindset is one in which you believe that things are meant to change, you’ll find it easier to develop a degree of sensitivity and attunement when aligning with the cyclicality of your hormones. The way you think, feel and act along with your lifestyle influences your hormones (and vice-versa). There is a natural ebb and flow to the elements of our lives, life goes through cycles, nature goes through cycles. Dropping a static view of your health will make it easier to drop a static view of your career, relationships and activities, freeing up your energy. You’ll feel compelled to take responsibility for your daily regimen of food, exercise, sleep and play, responding to the daily and monthly cues your body sends you and creating a more efficient, even mystical way of life.

Female hormones are more of a symphony compared to the more straightforward male hormones. This is orchestrated by the pituitary gland, and our estrogen, progesterone and a million other things rise and fall as we ovulate and menstruate. Ovulation is the releasing of the egg(s) which enable conception (providing there is sperm present). This gives rise to menstruation if there is no sperm present. Your hormones are always in flux, meaning every single day your cycle is different than the last. Ovulation can actually be delayed if you’re experiencing too much stress as your body intelligently thinks “this isn’t a time to bring a child into the world”. Delayed ovulation means delayed menstruation, so there is no such thing as a “late period”, only delayed ovulation.

There are five hormones that govern your experience of the menstrual cycle: estrogen, progesterone, follicle-stimulating hormone (FSH), luteinizing hormone (LH), and testosterone. The quantities of each of these hormones change four times throughout your menstrual cycle. This creates four distinct phases within each cycle: follicular, ovulatory, luteal, and menstrual. The varying ratios of hormones determine what’s going on inside your body from a reproductive standpoint and also determine how you feel physically and emotionally during each phase. This might seem like a lot, but know that you don’t have to get into the semantics to tap into your cycles! If you can tell the difference between “PMS” and the bleeding phase, you already know that changes occur from one week to the next. Simply meet yourself where you’re at, and discover more as you go.

The importance of mitigating stress

Your body doesn’t distinguish between the different types of stress (chemical, emotional, physical, psychological, psychosocial, psychospiritual), and the more you mitigate it all, the more you will thrive, cleanse, and create the life you want. City air pollution layers on top of the toxic body care which layers on top of the stressful job and obligations which layer on top of the radiation from your cell phone and the fear induction of social media which layer on top of the industrially farmed mainstream produce devoid of soil nutrients, sprayed with pesticides and doused in industrial vegetable/seed oils at artificially lit cafes and restaurants. Exercise is no doubt beneficial, but when you add that into the mix, it can be the very thing in this context that sends you over the top to autoimmunity or hormonal imbalances. Let’s review some of the many common stressors to avoid or at least be mindful of in today’s world in order to begin to reduce stress as much as possible.

• Toxic cleaning products

• Toxic personal care products

• Toxic skincare and body care products (read more about my philosophy and tips here)

• Air fresheners

• Conventional perfume/cologne

• Conventional makeup and hair dye

• Pesticides, herbicides, conventional foods

• Most tattoos (don’t shoot me for this but it does affect the body and particularly lymph flow/the meridians)

• Hybridized foods (modern wheat, GMOs)

• Air pollution

• Mercury (amalgam) fillings

• Plastic/synthetic/polyester clothing (opt for natural fibres like uncoated wool (ethically sourced or secondhand when possible), 100% organic cotton like MATE, and linen—all of which are biodegradable and promote a higher vibration)

• Mould exposure

• Toxic and/or co-dependent relationships and dynamics

• Stressful job

• Death of a loved one

• Being someone who worries a lot

• Low self-worth

• Watching the news all the time/doomscrolling social media

• Arguing/trying to ‘win’

• Lack of healthy boundaries in life

• Having unresolved childhood or transgenerational trauma

• Exercise

• Physically demanding job

• Sitting or standing all day (chronically)

• Looking down at your phone/device all the time

• nnEMF exposure (wi-fi, dirty electricity, flights on airplanes, excessive artificial blue light from tech screens, too many gadgets)

Exercising to honour the menstrual cycle

So I am no formal athlete, but I’ve been enjoying movement and physical activity pretty casually over the past decade. It makes me feel great, and I’m grateful for the experience. From hot yoga to intense group gym sessions to hiking in mountains, foraging, swimming in unchlorinated natural bodies of water under sunlight, daily outdoor walks, casual outdoor cycling, self-defense and boxing, each session is deeply rewarding and invigorating. I would say that I’ve had a generally healthy relationship to it all, intuitively taking rest weeks as needed for my bleed. What I didn’t know was that there is more to my menstrual cycle than just “PMS” and bleeding the 3-7 days though, and that there are certain times in each cycle that work better with higher or lower intensities of activity, and even certain foods than others. It gets way deeper.

Whether you’re a cyclist, swimmer, runner or yogi, switching up your routine according to your cycle will ensure that different muscle groups will get both the work and rest they require to function at their peak and reduce the risk of injury.

The mainstream exercise and fitness worlds are so rooted in masculine, linear (yang) energy. Fitness memberships are charged on a monthly/yearly basis without taking into account female cyclical needs. If you want your hormonal needs honoured, the charge has got to be led by you. May this article help you get the most out of your fluctuating cycles, leveraging them for optimal health and happiness.

Working to honour the menstrual cycle

For many in modern life, it is easy to get caught up in the unchecked, non-stop nature of work and high-energy hustling in Western culture, dissociated from our bodies on the hamster wheel, tapping into our adrenals rather than honouring our need for rest, and considering menstruation a nuisance or trying to power through it. A common thread from the voices I’ve heard is that high-performing women often feel pressured to perform like men, operating on the same schedules, hitting the same targets, yet this is the perfect recipe leading to deep imbalance and burnout on a physiological level. This is not to say that one is more capable or better than the other, just that we all have unique, different needs that, when honoured, can create a better human experience for all. We are just playing different games, and by trying to keep up by being the next #girlboss (or whatever) we are more easily driving ourselves into the ground with depletion.

The quiet power of rest

I got to a point in 2018 where I was getting up at 5 am to go to an intense cardio class or hot yoga, then straight to my full-time job and right after that, getting to a 3-hour intense self-defense class combined with boxing. I certainly had the energy with the nutritious foods I was enjoying, and I don’t regret a single thing, but in retrospect, knowing what I know now, I wasn’t really harnessing it as intelligently as I could for my highest potential—plus I barely got any sunlight exposure day-to-day. My natural, cyclical nature was being pushed, but thankfully with the normalization of WFH and hybrid working these past few years, this made it easier to honour my womb’s requirement for deep rest during the menstrual phase (particularly with not having to commute, prep meals, or wear uncomfortable office clothing), and paradoxically utterly thrive in my overall work performance, health, and personal creative output to help myself and others strategically and effectively.

Gaining awareness and honouring your different cycles throughout the month isn’t always a “perfect” process (what is?), but by becoming at least slightly aware of the 4 phases of the menstrual cycle, I’ve been able to balance out the pressures of society’s structure with my awareness and knowledge of the needs that my body has. Having experience with the “bad” will empower you to create the “good”. Honouring each phase will lead to thriving more during each individual phase. Not only can any exercise programs be tailored to honour your body, but integrating this awareness into everyday life is pretty special. Some phases naturally come with more energy and clarity (yang), but others require more stillness (yin). The beauty in honouring and harnessing the power of each of the 4 phases, setting healthy boundaries in your life and working with your body rather than against it, is that it can open the gateway and evolution to naturally pain-free, divine cycles and a much more juicy, enjoyable, fulfilling, healthy, harmonious, fertile and energetic life. Believe it.

In traditional cultures, menstruation was honoured. Menstruating women (at least) had special tents they would go to stay in during the week of their menstrual cycle, and would be cared for as they rested. By resting as needed, they could then show up in their full power for the rest of the month, giving and holding space for community. In modern times, the loss of this ancestral wisdom has happened at the expense of our bodies, minds and souls.

Spain may soon legislate paid menstrual leave. Should Canada follow suit? on Global News, May 2022

Returning to harmony

When we find balance in our inner world, it reflects onto the outer world. The truth is that we all have different needs, and the linear mainstream 9-5 structure in the masculine-dominated world seems to benefit male hormones more so than the female (the masculine yang energy that permeates how we operate, not to do with gender or men vs. women, all genders and humans have both masculine and feminine, yang/yin energies within them according to ancient wisdom), but overall, we as a collective need to set healthy boundaries and REST… particularly if you’re someone like me, who menstruates and tends to be sensitive, needing lots of rest and nurturing to recharge and be able to help others optimally and efficiently. I hope that no matter who you are, by bringing in more of the yin/feminine energy into our lives, we can restore balance and start standing up for the feminine yin energy that lacks in many ways in the overall society.

The four phases of the menstrual cycle

Your four phases are a powerful blueprint with which to organize your life. You can accomplish SO much when you honour each unique phase and sync with your cycle (and even chart your cycle). Note that none of this information is intended to make you feel guilty or ashamed of your current lifestyle (added stress that we don’t need!). It can be empowering when applied appropriately but we are bio-individual creatures who need an individualized approach to health. Use the information as a guideline but really check in with your current state and situation IRL. If you happen to feel supercharged with natural energy during a menstrual cycle, then great. Your intuition overrides the rules, so surrender to the flow of life. No one can stop you.

We all each have our unique physical and emotional signs and I suggest jotting them down as you notice them if you want to keep track.

PHASE 1: Follicular phase (Duration: 7-10 days)

The follicular phase happens right after your menstrual phase. It’s marked by a rise of estrogen that thickens your uterine lining so that it can release an egg, and you’ll likely feel hyper-energized and upbeat around this time as your physical energy is at one of its highest points in this phase. True story: on my most recent follicular phase, I sporadically planned a 2-hour drive up north to go on a big solo winter hike. I was pumped. As your body gears up to ovulate, the hypothalamus signals your pituitary gland to send FSH to your ovaries, telling them to get ready to release another egg. Your body will be looking for a mate and your libido will be on the rise (if you aren’t experiencing adrenal fatigue or hormonal imbalance—in which case, if you are, begin to address this by taking this opportunity to rest and recover during the luteal/menstrual phases!).

• Body: Your physical energy increases, and you might feel restless. Initially little to no secretions occur, then they start to increase: yellow or white in colour and tacky and sticky in texture.

• Lifestyle: This is your time to shine with all the energy you’ve got. Go on dates, RSVP to parties, do ice baths, train for that marathon, hike Mount Everest, forage for esoteric herbs, plan brainstorming sessions with your coworkers, see a show with your friends, or go full speed ahead on any stimulating projects you’re working on. It’s a great time to get creative and try new things as your brain will be more suited towards creative energy and problem-solving.

• Food: You might be drawn to fresh, light, vibrant foods that make you feel more energized during this phase when all hormone levels are at their lowest. Your body can tolerate foods with a higher phytoestrogen content since you won’t be piling up estrogen on top of already-increasing estrogen levels during this phase. Salads/Buddha bowls, fermented foods like homemade sauerkraut and olives, plenty of veggies, pasture-raised eggs, wild clams, soft-shell crab and trout, soaked/sprouted oats, sprouted beans and seeds, and dense, energy-sustaining, properly prepared (fermented/sprouted) whole grains. Favour light cooking methods like steaming or sautéing during this phase. Avocados can improve the follicular-ovulatory transition and promote cervical mucus production. The follicular phase is generally a better time to drink caffeine (ie. coffee, chai or matcha) if you do so.

• Exercise: Try something new that you haven’t done before, or go for a more challenging (ideally outdoor) workout. Putting your brain and body in new, stimulating situations outside your comfort zone feels like a natural, easy thing to do at this time of the month. You form new neuroconnections in the brain more easily, so new activities or modalities are more likely to stick with you when you start now than at any other part of your cycle.

PHASE 2: Ovulatory phase (the phase in which I’m writing this article, heh) (Duration: 3-4 days)

This is more of an event than a phase in which an egg gets released. You most likely ovulate one day per cycle, and the benefits of ovulation go far beyond making babies: it promotes breast health, bone density, heart health, thyroid health, immune function, and more. A sharp rise in FSH is followed by an increase in luteinizing hormone, also from the pituitary, stimulates one follicle to swell further and burst, releasing an egg into one of the fallopian tubes. The egg then travels to the uterus. Estrogen continues to increase, further thickening the uterine lining and supporting the growth of immune system cells in the uterus. Testosterone surges and drops right around ovulation. Sometimes the day after ovulation can leave you feeling a little flat, or even depressed. After ovulation you may find yourself shifting towards more low-key or introspective activities. If you chart your cycle, you can also notice a temperature spike following ovulation which you can confirm after 3 days of these sustained high temps.

• Body: Vaginal discharge increases and is clear, wet, slippery, or stretchy on your peak day of fertility. Discharge dries as you move past that peak day. Mittelschmerz (usually mild pain) may also occur with the release of the egg as well as a surge of energy or depletion, along with cravings or a headache.

• Lifestyle: Connecting with community is at the heart of this phase. Take this time to have important conversations with your spouse, mom, or boss. Your heightened communication skills will allow you to convey your thoughts and opinions more clearly, as well as be more receptive to others during the ovulatory phase. This is also a good time to go on first dates due to your heightened penchant for communication, making you that much more magnetic. Since you are at your most fertile, you’ll likely tend to put more effort into looking and feeling your best in an unconscious effort to attract a mate during this time.

• Food: Fill up on veggies like raw carrot salads, fiber and fruit to help metabolize and eliminate the surplus of estrogen efficiently. High glutathione levels in fruit support phase 1 liver detoxification. Go lighter on the carbs since you have plenty of natural energy and a stable mood due to all the estrogen floating around. If you want to create the healthiest egg possible, enjoy ovulatory supportive foods that promote vascular and antioxidative well-being for your ovaries. These foods include lamb, salmon, shrimp, cacao, turmeric, red lentils, almonds/nut butter, red bell pepper, dandelion, Brussels sprouts, asparagus, spinach, tomato, coconut, fig, strawberry and raspberry. These foods also help keep estrogen-driven symptoms such as acne and bloating at bay. Continue to focus on lighter preparations of foods (steaming or raw).

• Exercise: Your energy levels are maxed out, so you’re primed to take on more strenuous exercise like outdoor weightlifting, outdoor running under sunlight, hiking, and plyometrics. Consider running with friends or a team, or taking outdoor group classes like Movnat.

PHASE 3: Luteal phase (Duration: 10-14 days)

The luteal phase is the period of time that happens after ovulation and before menstruation. Estrogen levels continue to rise as the corpus luteum (the follicle from which the egg bursts) grows on the surface of the ovary, causing it to produce progesterone. The rise in progesterone signals the body to keep the uterine lining intact. Towards the end of this cycle, if the egg hasn’t been fertilized, the corpus luteum is reabsorbed into the body. Progesterone production will soon halt as a result, triggering your period. Testosterone will also continue to increase towards the end of this phase.

• Body: Your energy will decline, and “PMS” may start to hit towards the end of this cycle: the familiar bloating, irritability, headache, mood swings, and cravings (PS. using fennel in teas or in recipes like curries has personally really helped with breast soreness during this time). I say “PMS” because it is a symptom of hormonal imbalance and actually isn’t “normal/healthy”. Your menstrual cycle is like a report card, and if you experience PMS symptoms, this is a message from your body that something you’ve been up to has not been serving your hormonal balance.

• Lifestyle: As the corpus luteum is reabsorbed, your energy may begin to soften and turn inward. You may feel called to clean your space, nest and rest, organize your drawers, do the laundry, stock up on food from the farmer’s market, or take care of other domestic chores. Take advantage of this time to organize your home/living space, and prepare for the most restful menstrual time possible. Your brain may prioritize administrative detail-driven responsibilities you may have ignored all month, ie. sorting out your bank situation, filing things away, or cleaning your space. You may feel called to rest on an internal level, taking long, luxurious baths or curling up with a good book or gaming. Set healthy boundaries socially during this phase so you won’t feel needlessly exhausted.

• Food: Choose nourishing foods rich in B vitamins, calcium, magnesium and fiber, such as grass-finished beef, pasture raised turkey, brown rice, cabbage, cucumber, daikon, garlic, ginger, onion, pumpkin, squash, sweet potato, watercress, apples, dates, peaches, pears, walnuts, sprouted chickpeas and soaked navy beans, cod, halibut, mint, peppermint and spirulina. These foods stave off your very valid sugar cravings caused by the heavy use of B vitamins in promoting progesterone production. Calcium and magnesium combined in leafy greens is vital to ward off fluid retention (bloating). Fiber will help your liver and large intestine flush estrogen more efficiently through the bowel, reducing the effects of estrogen dominance. Healthy, pro-metabolic, natural sugars like organic cane sugar, maple syrup, raw local honey (not heated), and coconut sugar can help reduce irritability caused by the dip in estrogen towards the end of this phase. Roasting and baking vegetables can also release their natural sugars (like sweet potatoes!). Complex carbs help stabilize serotonin and dopamine levels in the brain and prevent mood swings.

• Exercise: You will likely still have lots of energy during the first half of this phase so you could keep going with the strenuous exercise from the follicular and ovulatory phases. Scale back and shift gears during the final 5 or so days with introspection, time alone, and calmer activities like outdoor walking under sunlight, pilates, and vinyasa yoga. Check in with yourself and start to sloooow down. Try exploring massage, acupuncture, or even a yoni steam if that’s your kind of thing. It doesn’t have to be fancy—even a dry brushing session before an Epsom salt bath or some gua sha can be an accessible way to get in some pampering time. You are worthy of the best care.

Some of the key things you can implement into your life to reduce PMS and promote hormonal health (this has worked for me):

• Stop drinking unfiltered tap water, opt for reverse osmosis/Aquatru filtered water, and/or better yet, source pure wild spring water, usually for free, via findaspring.com

• Ditch processed non-foods (ie. refined fortified flours, industrial vegetable and seed oils, common nut milks, fake meats/cheeses, foods with chemical ingredients that do not grow directly in the soil)

• Stay hydrated with structured 4th phase coherent cellular water, such as in spring water, sea salted ripe fruits/veg, bone broths, coconut water, aloe vera, and even meats

• Opt for organic, whole foods when possible, and seek ethically pasture raised, grass-fed and finished animal foods (muscle, organ meats, good fats, raw/fermented dairy, eggs especially with runny yolks, gelatinous bone broths, etc).

• Stop using all toxic body care products, toxic personal care products, and toxic household cleaning products/detergents

• Reduce plastic/polyester clothing usage, wear a protective wool/organic cotton or other natural fiber layer under any fleece garments you already have

• Really get to dial in with genuinely high-quality, consistent sleep habits. Follow the movements of the sun as closely as possible, sleep at the same time every night, minimize artificial light usage/tech screens, and ideally wake up without an alarm. Learn how in my sleep article here.

• Minimize caffeine consumption that props up unsustainable habits. Keep the caffeine to your follicular/ovulatory/early luteal phase, before noon, if anything!

• Be mindful and exercise according to your phases, rest when needed

• End the cycles of toxic, co-dependent relationships

• Avoid alcohol/drugs

• Note that to really achieve sustained results, these need to become lifelong and consistent habits. Adapt with the various environments you find yourself in throughout life.

PHASE 4: True menstrual phase (Duration: 3-7 days)

During the menstrual phase, progesterone drops off as the corpus luteum disappears, triggering the shedding of your uterine lining (your bleed). Estrogen peaks, then drops, stimulating your hypothalamus to prepare for another cycle of ovulation. Although ad companies, media and CEOs have conditioned most of us to think we can do anything while we bleed, the truth is that our Jing (life force energy) is depleted when we try to power through with regular life as we bleed. In TCM wisdom, lots of emphasis is put on toning it down energetically to preserve our Jing.

• Body: Brown spotting and red bleeding characterizes this phase. You may also experience pelvic cramping, lower backache, fatigue, and cravings. Sometimes you might feel a sense of relaxation and relief as your estrogen peak passes.

• Lifestyle: During menstruation, the body thrives on rest. Any feelings of restlessness and dissatisfaction during this phase are completely normal. The menstrual cycle is an auspicious time to delve into self-analysis and course correction, setting you up energetically for the following month. You may receive clear intuitive downloads/realizations as the communication between the left and right hemispheres of your brain is more powerful than at any other time, firing back and forth. Take advantage of this time to re-evaluate how you’re doing in your life and resolve to make any changes that take you in a better direction during your next phases. Try exploring journaling as this can help you access deeper insight into what your instincts are telling you and notice any recurring patterns that come up each month—seeing your words on paper just hits differently than in your head.

• Food: Opt for lots of warm, nourishing, comforting, cooked meals like bone broth congee, kitchari, chicken soup, and stews. Lots of restorative nutrients will help replenish the intense process of releasing the lining of your uterus. Ethically sourced, regeneratively grass-fed and grass-finished red meat and bone broth in soups/stews is sooooo good and restorative, grounding and nourishing. Opt for lower-GI foods and water-rich fruits and veggies restorative to the blood and kidneys. Seafood and sea vegetables provide lots of minerals like zinc and iron to remineralize your body. Foods particularly helpful during your bleed include duck, bacon, chestnuts, blackberries, blueberries, cranberries, watermelon, beets, burdock, kelp, kombu, shiitake mushrooms, button mushrooms, dulse, kale, wakame, buckwheat, miso, sea salt, tamari, clams, crabs, lobster, mussels, octopus, oysters, sardines, scallops, and squid. A magnesium chloride supplement (topical gel, or 1/4-1/2 tsp of pure flakes diluted and stirred with a non-metal utensil in a big glass of spring water, often with a pinch of sea salt) always seamlessly helps with any cramps for me. Other supportive herbs include: crampbark, fresh ginger tea (or in food), and red raspberry leaf/nettle tea (max 2 cups a day).

• Exercise: Needless to say (and yet here I am saying it), it’s definitely wiser to tone the activity down during your menstrual phase. Rest and recovery are key, not only during the menstrual phase but as part of any exercise program to promote repair. If you’re doing any movement, think gentle, restorative types of movement like a yin yoga class, gentle stretching, time in nature, and gentle morning walks especially during the first day or two when your flow may be heaviest. As you get into the next follicular phase, you can amp up your activity according to how you feel.

Helpful things you can do when you menstruate:

• Dial in with the self-care and really listen to your body’s needs: don’t feel guilty for taking time off, rescheduling that appointment, or postponing that meetup. By honouring your need for slowing down during your period, you set your body up for success for the rest of the month.

• Consider restorative healing modalities like massage and acupuncture.

• Keep warm, wear socks or warm slippers throughout the day, even in summer. Avoid getting cold while you menstruate as this puts great pressure on the body and diverts energy from the womb.

Things not to do while you menstruate, particularly in the first 3 or so days:

• Avoid water, especially cold water, as according to TCM wisdom, all temperatures of water are very ‘yin’ or cooling, which is the last thing you want on your bleed. Avoid getting water on your head, especially during day 1 of your cycle. A warm bath can be ok, but avoid cold showers and bodies of water while on your bleed.

• Avoid cold foods (both ‘yin’ foods and raw foods) as well. Opt for comforting, cooked, warm, nourishing soups, stews and curries. No ice water, and no smoothies! Keep them at room temp or higher. Understanding yin/yang foods is an art, but by familiarizing yourself with the basics you can begin to work them into your routines at your own pace.

• Avoid too much socializing. You’ll tend to be more affected by others’ energy around this time, so taking advantage of the quiet time to go inwards will help reduce the fight-or-flight stress response. Use this opportunity to set healthy boundaries, say no, or postpone that meetup.

• Avoid lifting heavy weights or any strenuous exercise. I’ve always done this intuitively but a surprising amount of people feel the pressures of society more intensely, pushing themselves beyond their limit. Muscle repair diverts energy from the womb which is undergoing an intense process during your bleed. Opt for gentle walks instead of sprints.

• Any reputable yoga teacher will advise you to avoid inversions while on your bleed! Things like handstands or cartwheels can be invigorating but when you do this during your bleed, you go against the natural flow of life.

• Avoid fasting and any type of fasted training. Fasting is an immense amount of stress on female physiology in general, but especially around menstruation. Any restricted feeding window like OMAD is a no go and also messes with your blood sugar levels. Even something smaller like intermittent fasting can mess with ovulation or lead to amenorrhea. Listen to your needs while you bleed, and consistently stay nourished with protein, fats and carbs that work for you. There can be autophagy benefits to fasting pre-cardio and post-weight training, but avoid on your bleed.

• Avoid caffeine and sugar (even organic, mycotoxin-free coffee and natural sugars like cane sugar). Both have their uses in the right contexts but here they’ll prop you up with artificial energy and possibly trick you into doing more than you should during your period. Honour your needs: nap, rest, listen to your body. Avoid alcohol too, this drains your soul in general while reducing sleep quality (cellular repair), and inducing dehydration.

Conclusion

I sincerely hope you find this article useful as you explore and navigate your life. By transforming your inner world you can transform the outer world on many levels. Use this information as needed, but cross-reference it with your own reality. I’ve always walked to the beat of my own drum more or less, but I found it interesting that the higher performing people who feel society’s pressures the most are the ones who could really benefit from leaning into the yin during the luteal and menstrual phases with introspection, softness, and rest to ensure your follicular and ovulatory phases are optimized for energy and clarity. A PMS-free menstrual experience?! Believe it.

Life is imperfect and it is necessary to surrender to the things you cannot control, but by leaning in with a greater awareness, you can really harness your power. Examine your relationship to your habits and whether they’re really serving you (short or long term) or not. So many of us have been targets of cultural body shaming, silencing and guilt our whole lives and often internalize this and approach our habits from a place of punishment rather from a place of genuine self-love and acceptance. We rise by lifting others. Low self-worth runs rampant in this culture, but if something feels good to your soul and you do it out of gratitude for your body and as a gift to your body, the easier it will be to sustain new habits, sovereign decision making, and an empowered life. The more empowered we are, the more society will be forced to adapt.

Dive deeper

Cancer incidence attributable to the use of oral contraceptives

Help for post-pill acne, hair loss and weight gain

Fertility Awareness Method on Planned Parenthood

Are Birth Control Pills Safe? on Planned Parenthood
Oral Contraceptives and Cancer Risk

What Are the Side Effects of Birth Control Pills? on Healthline

Fertility Awareness Education by Chloe Skerlak

How Chinese women manage their menstrual cycles

Women may ovulate two or three times a month

Charting your cycle