The uterine lining sheds and estrogen and progesterone are at their lowest. Energy dips and your body craves warmth, rest and deep nourishment. This is not the time to push — it is the time to replenish and be gentle with yourself.
What to Eat
- Iron-rich foods — lentils, spinach, red meat, pumpkin seeds
- Anti-inflammatory foods — turmeric, ginger, omega-3 fatty acids
- Warm soups — bone broth, lentil soup, root vegetables
- Dark chocolate 70%+ — magnesium eases cramps and lifts mood
What to Drink
- Ginger tea — powerful anti-inflammatory, eases cramps and nausea
- Raspberry leaf tea — tones the uterus, reduces cramping
- Warm bone broth — rich in minerals, deeply nourishing
- Avoid caffeine — constricts vessels, can worsen cramps
Move
- Yoga yin — restorative poses, hip and back opening
- Gentle walks — 20–30 min in nature, slow pace
- Heat therapy — warm compress on abdomen
- Avoid HIIT — conserve energy, honour rest
Rest & Soul
- Sleep 8–9h — honour fatigue without guilt
- Protect your energy — reduce social commitments
- Journalling — reflect on the past cycle, release and let go
- Warm rituals — bath, lavender, clary sage, candles
Mind & Psyche
- Intuition at its peak — most introspective and insightful phase
- Allow emotions — feel without judgment or suppression
- Delay big decisions — wait for follicular phase clarity
- Body scan meditation — 10 min of grounded breathwork
Hormones
- Estrogen & progesterone — at the lowest level of the cycle
- Active prostaglandins — causes uterine contractions and cramps
- Serotonin drop — affects mood and sleep quality
- Supplement with — magnesium, omega-3, iron, vitamin D
