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5 Essential Wellness Habits for a Healthy Menstrual Cycle

Your menstrual cycle is a honey pot of wisdom, inviting you to embrace the ebb and flow of your feminine power.

Your menstrual cycle is a powerful and intricate part of your life as a woman. Taking care of your overall well-being during this time is crucial for maintaining a healthy menstrual cycle. In this blog post, we'll delve into five essential wellness habits that can support and nurture your menstrual health. By incorporating these practices into your lifestyle, you'll promote balance, alleviate discomfort, and enhance your overall well-being. Get ready to embrace a harmonious and healthy menstrual cycle!

1. Nourish with Balanced Nutrition to Support Your Menstrual Phases

Your menstrual cycle consists of 4 different phases that you can consider seasons, each requiring specific nutritional support.

Menstruation - your "winter"

Focus on foods rich in iron to replenish your blood levels, such as leafy greens, lean meats, and legumes.

The Follicular phase - your "spring"

Emphasize foods high in antioxidants, like berries, carrots, and green tea, to support egg maturation.

The Ovulatory phase - your "summer"

Consume omega-3 fatty acids found in fatty fish, chia seeds, and walnuts to promote hormone production and balance.

The Luteal phase - your "autumn"

Prioritize foods rich in magnesium, such as dark chocolate, nuts, and leafy greens, to alleviate premenstrual symptoms.

Throughout our menstrual phases, our hormones, cortisol, etc all fluctuate which is why it is essential to properly nourish your body with the right nutrients to support your body through each phase.

2. Track Your Menstrual Cycle

Understanding your menstrual cycle is key to optimizing your well-being. Start tracking your cycle by noting the first day of your period and the duration of each cycle. You can use apps, calendars, or specialized tracking tools to make it easier. I personally just use the Health app on my iPhone.

Tracking allows you to identify patterns, irregularities, and symptoms associated with different phases. It empowers you to anticipate and prepare for your menstrual cycle, whether it's adjusting your schedule or planning self-care activities. By knowing when to expect your period, you can prioritize rest, nourishing meals, and exercise modifications tailored to each phase. Additionally, tracking helps you recognize any changes or abnormalities, enabling you to communicate effectively with your healthcare provider if necessary.

3. Move with Mindful Exercise Engaging in regular exercise is vital for maintaining a healthy menstrual cycle. Aim for moderate-intensity activities, such as brisk walking, swimming, or Pilates, to support healthy blood flow and reduce cramping. Practice mindful exercise by tuning in to your body's needs and adjusting your routine accordingly.

Just like nutrition, adjust your routine based on your menstrual phases to honour your body's natural rhythms. For example, during menstruation, consider opting for gentle movements, such as stretching or Pilates.

Regular physical activity boosts endorphin levels, reduces stress, and promotes hormonal balance. Find activities you enjoy and make them a part of your self-care routine to support a healthy menstrual cycle.

4. Prioritize Stress Management

Stress can disrupt your menstrual cycle, leading to irregularities and exacerbating symptoms. Prioritizing stress management techniques is crucial for maintaining a healthy hormonal balance. Explore stress reduction practices like meditation, deep breathing exercises, or journaling to promote relaxation and emotional well-being.

Engage in activities that bring you joy, such as spending time in nature, practicing hobbies, or connecting with loved ones. Establishing healthy boundaries and managing your time effectively can also alleviate stress. By prioritizing stress management, you'll create a supportive environment for your menstrual health and enhance your overall well-being.

5. Embrace Restful Sleep

Quality sleep plays a vital role in maintaining a healthy menstrual cycle. Aim for 7-9 hours of uninterrupted sleep each night to support hormonal balance and overall well-being. Create a soothing bedtime routine by dimming the lights, engaging in relaxation techniques, and disconnecting from screens before bed. Invest in a supportive mattress, cozy bedding, and a cool room temperature to create a sleep-friendly environment. If menstrual discomfort disrupts your sleep, consider using a heating pad or taking a warm bath before bed to ease symptoms. Prioritizing restful sleep as a non-negotiable part of your self-care routine will nurture a healthy menstrual cycle and enhance your overall well-being.

Your menstrual cycle is a beautiful reflection of your feminine power. By nourishing your body with balanced nutrition, tracking your cycle, engaging in mindful exercise, prioritizing stress management, and embracing restful sleep, you can optimize your well-being and experience a healthy and harmonious menstrual cycle. Embrace these essential wellness habits and step into the fullness of your feminine vitality.

If you are interested in learning more about how you can support your menstrual cycle, check out my bestie and incredible hormone specialist @laurendunin

See you guys next week



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