How to care for your mind and body during each week of your menstrual cycle

As women, it is so important that we take care of our mind and body, specifically in flow with our menstrual cycle.

Throughout our menstrual cycle, as we go through the different phases, the way we feel changes.

So, our practices should too!

Here are some ways to care for your mind and body each week of your menstrual cycle (please note: this is just a guide as everyone is different so always do what feels good for you!)

Week One: Menstruation

Your period week. During this week, tune in to how your body is feeling. You may have some physical aches and pains so try remedies such as a nice warm bubble bath with some magnesium salts, a warm heating pad, meditation, or gentle yoga exercises (it’s good to keep moving even if you really don’t feel like it!), drinking warm beverages, and increasing your intake of fats, proteins, dark green veggies, and dark chocolate! Focus on giving yourself some extra love or downtime, for yourself or connecting with loved ones, or perhaps focusing on creative projects if you are feeling the buzz!

Week Two: The Follicular Phase

Your body prepares for the release of a mature egg from the ovaries. Now that all that excess water weight is gone along with maybe the hormonal acne and brain fog, you may be feeling more yourself. This week might be a great time to get out and mingle, get back into some light cardio, and get enough sleep and water. Mentally you might be feeling more motivated and energised so this week is a great time to channel that into starting projects and intentional breath work.

Week Three: Ovulation

An egg is released on day 1 of this phase. You could experience cramping in the ovaries and you could also have an increase in libido during this time so why not make the most of that feeling and dress in clothes that make you feel good (and sexy)! It is also a great week to get romantic/sensual and enjoy some scented candles or essential oils, or just honour yourself however feels good for you. At the end of this week things can shift so be gentle with yourself.

Week Four: Luteal Phase

After ovulation, the increase of progesterone aids in the uterine lining thickening to create a nest for a potential embryo to form. This phase can be a real challenge both physically and mentally so focus on getting plenty of sleep as well as eating healthy meals and minimising social commitments. This week is a great time to give yourself some alone time and moments to self, reading, journaling, and the like.

Again, everyone is different, so I invite you to try things out and see what works for you. Maybe even keep a journal to track your feelings and phases.