becoming friends with your period

(a mini guide to your menstrual phase)

Your period isn’t your enemy… it’s actually the body’s natural reset button. It’s the week to slow down, cozy up, and let everything go: literally and energetically.

After your body has spent the luteal phase winding down and preparing for release, this is the moment where that reset finally happens.

As a collective, there seems to be such a negative stigma around menstruation. The time we bleed is almost always associated with feelings of doom, pain, and dread. But what if those feelings aren’t actually synonymous with the experience of a period, but rather blaring sirens that your body isn’t being supported the way it needs?

On top of it all, we’ve been taught to see this phase as something inconvenient or even shameful, when in reality it’s one of the most powerful and cleansing processes the body moves through. Your bleed is your body’s way of clearing out what’s no longer needed, creating space for a new cycle to begin.

what’s going on with your hormones

Right now, both estrogen and progesterone are at their lowest. The main thing your body does is shed the uterine lining it built during your luteal phase (that’s what you see as blood)

And because hormones drop, your energy is gonna be at an all time low – this is completely normal. As your bleed lightens, estrogen starts to rise again and your energy gently comes back online.

Think of the first 3-4 days as hormonal hibernation. The key here is respecting that and taking rest as you need.

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foods to focus on

During this phase, the goal is warm & nourishing. Since your metabolic rate/thyroid lowers and you’re releasing blood, the body is gonna lean colder and need support through food high in minerals and it’s core grounding nutrients.

• iron-rich foods: You’re replenishing what you lose during your bleed. (red meat, shrimp, clams, grass-fed liver)

• magnesium-rich foods: Helps relax your body + reduce cramps. (dark chocolate, cacao, cooked leafy greens)

• vitamin C: Boosts iron absorption. (citrus, bell peppers, strawberries)

• zinc: supports uterine repair, calms inflammation, and replenishes minerals lost through bleeding (helps ease cramps!) (oysters, grass-fed eggs, cheese,

• sodium + potassium: maintains hydration and adrenal balance during bleeding! (bone broth with sea salt, fresh-squeezed orange juice–but drink room temp)

Tip: Stick to eating things warm (–even your drinks!) Tea, broth and warm milk help boost circulation and ease cramps.

embodying this in the physical world

For the first handful of days, take it easy. Don’t be ashamed to rest. There’s no need to follow a particular protocol, just think slow mornings, early nights, and less doing.

• Say no, and don’t feel bad about it.

• Keep your space soft + cozy: weighted blanket, candles, heating pad, low ambient light.

• Don’t default to bed rotting. Instead of doom scrolling hundreds of reels choose rest with purpose. Meditate, nap, make your favourite tea and watch a nostalgic movie, in other words… rest intentionally.

• Pamper yourself: make a nourishing cacao latte, wear your favorite oversized hoodie or plush robe, take a long hot shower, diffuse essential oils. Create luxury in your space.

This is the intentional season for rest before your next cycle begins, so savor it 🤍

working with your inner energy

As your body resets and sits more still, your intuition speaks louder and clarity surfaces. Honor this inner winter with self-reflection from everything that you experienced this last cycle.

• Release:
  Let go of what feels heavy or no longer aligned to your path.
  

• Reflect:
  Pay attention to what felt like an exciting ‘yes’ and what feels like ‘no’ this past month. Set intentions and get clear on what this current version of you is being called to.
  

• Restore:
  Pour back into yourself relentlessly. This means taking the extra down-time to regulate your nervous system and nourish your inner world with self love and slow activities that bring you joy.

working out

With your hormones and recovery rate at an all time low, movement should be gentle and supportive.

Early bleed: (Days 1-3)
Rest completely or stick to stretching, short walks, or yin yoga.

As bleeding lightens: (Days 4-8)
You can probably ease back into strength training (if thats your thing!) This means lighter weights and higher reps that promote blood flow and wake your muscles back up. Anything too intense could stress your body and work against you.

Remember, listen closely to what feels good and move only if it feels supportive. Your workout should give you the feeling of light blood flow throughout the body and help you feel rejuvenated.

last thought

When your body goes into reset mode during your menstrual phase, follow it. When you slow down, you create space for healing and clarity to return.

Make this week about embodying softness and care. The more love you give your body now, the stronger and more connected you’ll feel as you move into this new cycle.