Cycle Syncing: Moonstration Phase

Long time no talk! Sorry for the hiatus! I will be catching you all up on what I have been working on soon, but for now I want to focus on cycle syncing. I have been getting more in tune with my body and making an effort to really listen to it with specific attention to my female cycle. Unfortunately, growing up we were only taught that we bleed for one week a month and its called a period, at least that was the case for me. But the reality is, there is so much more that goes on in your body between the times you spend bleeding. This is going to be a four part series going over each phase of the female cycle:

1. Moonstration Phase

2. Follicular Phase

3. Ovulation Phase

4. Luteal Phase

   I will be syncing the food I eat and the movement I do based on the phase I am in, as well as incorporating different activities into my days, and taking you along with me and sharing how it effects the way I move through my cycle.

Starting off strong with cycle day one: The first day of your period. As you may know, your period is the shedding of your uterine lining. This shedding occurs because an egg was not fertilized during your ovulation phase, so it is released in your blood. There are three major hormones that fluctuate throughout the female cycle: Estrogen, progesterone, and testosterone. When you start your period, all of these are at their lowest. This can make you feel especially tired and sensitive. Estrogen slowly climbs as you move through your period and into your follicular phase. Your period is a very powerful indicator of your overall wellbeing, it marks a fresh start. So although it may be uncomfortable, it is helpful to shift your thinking and have some gratitude for it.

Here is whats on the menu for me this week to assist my body in this vulnerable state of bleeding:

Bison Burgers: Topped with avocado, red onion, cheddar, avocado and arugula. Side of sweet potato fries. Iron intake is especially important during your period since you are losing a lot through your blood, red meat is an easy way to replenish it. Arugula is also rich in iron, vitamin K for healthy blood clotting, and calcium which aids in reducing menstrual cramps. Avocado contains monounsaturated fats which are crucial for hormone production and balance as well as vitamin B6 which helps with mood regulation. Sweet potatoes are a complex carbohydrate which provides sustained energy, as well as vitamin C which aids in iron absorption.

Brussel Sprout Salad: With cranberries, goat cheese, black beans, garlic, olive oil and almonds. Almonds contain vitamin B6, vitamin E which is anti-inflammatory, calcium, and magnesium aiding in hormonal balance. Olive oil is rich in monounsaturated fats, antioxidants, and vitamin E. Black beans are high in folate, promoting a healthy reproductive system.

Greek Salad: kalamata olives, cucumber, red bell pepper, chickpeas, cherry tomatoes, red onion, feta cheese, and lettuce. Bell peppers contain vitamin C, B6, and Vitamin A as well as antioxidants, keeping you energized and reducing discomfort. Lettuce (and all leafy greens) is a source of non-heme iron, crucial for replenishing blood loss. Cucumber contains vitamins K & C, and is also high in antioxidants. This salad has a high water content, contributing to daily hydration.

Chicken: I paired this with my salads, poultry and lean protein supports energy and mood stability. It is also another source of heme iron, B vitamins, and zinc. Zinc is essential for hormone production.

This is what I meal prepped for the week for dinner, but it is not everything I ate. I just wanted to set myself up with one meal per day containing nutrients essential to my menstrual phase.

I am an avid tea drinker. I have loose botanicals that I use to make my own tea blends. I used raspberry leaf, rose petals, and chamomile for this phase. Raspberry leaf is amazing for the female system, rose is high in vitamin c, and chamomile is a feel good flower.

Note: By using loose leaf botanicals you avoid processed tea bags and artificial flavors/chemicals:)

Moving on to movement! ( See what I did there? )

For me the first two days of my period are the absolute worst. I lose a lot of blood and have debilitating cramps. I opt for walking and stretching, that way I can move my body but in a gentle way that will leave me feeling uplifted. Doing hardcore workouts while your body is using all of its energy to shed is counter productive. As I feel my energy come back to me I start to amp things up a little bit, doing yoga or pilates. But overall, high intensity is not for this time in your cycle, use your movement to slow down, tune in, and reconnect. Practice listening to your body, and it will tell you what you need.

Your period is a time to retreat and be a home body. Get creative, journal, meditate, read, get cozy and watch a movie or a comfort show. Your energy is yours, spend it wisely.

Consensus:

Yesterday was the last day of my period. I feel really good about giving my mind and body what they needed this week. The most profound changes I noticed were my digestion and my mood. I usually struggle with digestion no matter where I am at in my cycle, but I think the whole and fibrous foods I focused on this week really contributed to the health of my digestive system. I also noticed that I was generally more optimistic and had a steady mood throughout the week. Don't get me wrong, I was still feeling sensitive, but I had a good attitude and refrained from letting my feelings linger. I did have serious cramping the first two days like I normally do, but I noticed my bleeding slowed down faster. My period was a day shorter than it normally is. I think what helped with the cramping the most, to my surprise, was stretching. It seemed to losen up my muscles. I also found it really liberating to kind of hibernate this week. I wasn't totally antisocial, but I spent more time with myself, doing things for my mental and physical health. I am moving into my next phase not completely depleted of energy. Not to mention I didn't lose all motivation and leave myself with a lingering to do list for next week. Overall, my period did go much smoother than it has in the past and I feel reset and refreshed.