Menstrual Cycle Wellness
Every phase of your cycle holds a different kind of power. Instead of fighting fatigue or forcing motivation, learn to align your fitness, mindset, and nutrition with your body’s natural rhythm. This four-part series will help you recognize and honor your own energy patterns so you can feel balanced all month long.
Part 1: The Menstrual Phase — Rest, Reflect, and Reset/
Discover how to support your body during the menstrual phase. Learn what workouts, foods, and mindset shifts help restore balance and energy.
Your menstrual phase (Days 1–5) is your body’s natural time to slow down. Hormones like estrogen and progesterone drop, leaving energy low and emotions more sensitive.
This is your body’s winter — an inward season of reflection and renewal.
Support your body:
Movement: Gentle yoga, stretching, or short restorative walks.
Mindset: Journal, meditate, and give yourself permission to pause.
Nutrition: Iron-rich meals, stews, soups, and hydration to replenish minerals.
💡 Tip: Schedule fewer social activities, go to bed earlier, and use this time to plan quietly for the month ahead.
Menstrual Phase Journal Prompt: Rest, Reflect, and Reset
Theme: Release and Renewal
This is your body’s winter — a time to slow down, restore, and listen inward. As you shed physically, allow space to release emotionally and mentally, too.
Prompt:
“What am I ready to release — physically, mentally, or emotionally — to make space for renewal?”
Supporting Reflections:
What moments or feelings from the last cycle do I want to let go of?
Where did I feel resistance or burnout, and what can I do differently this month?
What small comforts or rituals make me feel safe and restored?
How can I honor rest without guilt this week?
Optional Practice:
Light a candle, sip something warm, and free-write for 10 minutes. Let your thoughts flow without editing. End by writing one affirmation for the new cycle, such as:
“I am allowed to rest. Renewal begins in stillness.”
Menstrual Phase Smoothie: The Replenish & Restore Blend
Purpose:
To support iron levels, reduce bloating, and ease fatigue while nourishing your body with grounding, comforting ingredients.
Ingredients:
1 small beet (cooked or raw, peeled) — supports blood replenishment and liver detoxification
½ cup frozen cherries — rich in antioxidants and natural melatonin for rest
½ banana — adds potassium to ease cramps and natural sweetness
1 tbsp cocoa powder — magnesium for muscle relaxation
1 tbsp ground flaxseed — gentle hormone support and fiber
1 cup unsweetened almond milk (or oat milk for creaminess)
½ cup water or ice cubes for preferred consistency
Optional: drizzle of honey or date for natural energy
Optional Boosters:
Collagen powder for tissue repair and skin health
Cinnamon for warmth and blood sugar balance
Spinach or kale for extra iron and folate
How to Make:
Blend all ingredients until smooth. Sip slowly and breathe — this smoothie is meant to nourish, not rush.
Why It Works:
This smoothie provides the iron, magnesium, and antioxidants your body needs during menstruation while being easy to digest. Beets and cherries replenish blood and reduce inflammation, cocoa calms muscle tension, and flaxseed helps balance hormones naturally.
✨ Nourish yourself with intention — rest, restore, and begin again.
Menstrual Phase Meal Plan: Rest, Reflect, and Restore
Theme: Warm • Replenishing • Grounding
Focus on easily digestible meals rich in iron, magnesium, and B vitamins. Think soups, stews, root vegetables, and gentle proteins.
🌅 Breakfast – Warm Cacao Oat Bowl
Ingredients:
½ cup rolled oats
1 cup almond milk or oat milk
1 tbsp cocoa powder
1 tbsp ground flaxseed
½ banana (mashed in)
Sprinkle of cinnamon
Optional: drizzle of honey or nut butter
Why it works:
Cocoa provides magnesium for cramp relief, oats and flax balance hormones and stabilize mood, and the warmth helps relax the nervous system.
Tip: Add sliced cherries or berries for extra antioxidants and iron support.
🌸 Lunch – Lentil & Sweet Potato Power Bowl
Ingredients:
½ cup cooked lentils
½ roasted sweet potato (cubed)
Handful of spinach or kale (lightly sautéed)
1 tbsp olive oil or tahini drizzle
Optional: sprinkle of feta or hemp seeds
Why it works:
Lentils are packed with plant-based iron, sweet potatoes stabilize blood sugar, and leafy greens replenish folate and minerals lost during menstruation.
Tip: Add turmeric or cumin for anti-inflammatory support.
🌙 Dinner – Salmon & Root Vegetable Stew
Ingredients:
4 oz wild salmon (baked or poached)
1 cup chopped carrots and parsnips
1 small beet (optional)
½ cup cooked barley or quinoa
2 cups bone broth or vegetable broth
Fresh herbs (thyme, parsley)
Why it works:
Omega-3s from salmon reduce inflammation and menstrual discomfort, while root veggies and broth restore minerals and hydration.
Tip: Serve warm with a slice of whole-grain bread for comfort and balance.
☕️ Evening Ritual – Herbal Tea + Magnesium Moment
Sip raspberry leaf tea or chamomile before bed to soothe cramps and promote rest.
If you use supplements, magnesium glycinate or a pinch of sea salt in warm water can also calm the body.
💫 Summary:
Replenish Iron & minerals
Lentils, beets, spinach, salmon
Nourishing
Ease cramps
Magnesium, omega-3s, cocoa, flax
Comforting
Soothe digestion
Warm meals, broth, cooked vegetables
Gentle
Ground energy
Root veggies, oats, herbal teas
Restorative
✨ Your body is doing deep work. Feed it warmth, comfort, and calm so it can rebuild stronger.
Disclaimer
The information provided in this article is for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, cure, or prevent any medical condition. Always consult with a qualified healthcare professional before making any changes to your health, exercise, or nutrition routines.