Women, in tune with nature, have a cycle that is repeated every month and consists of various phases. Menstruation is part of a delicate balance, where hormones play a fundamental role.
For many women, the days of phase one of this cycle (menstruation) are usually annoying and even painful. And for the vast majority, the rest of the phases are not very important, even though they all involve a delicate reproductive system, dependent on the health of the entire female metabolism.
If there are irruptions in the cycle, as a result of stress or bad habits, the hormones get out of control, causing, among other things, Polycystic Ovarian Syndrome. East It is the most common endocrine disorder in women of reproductive age.with serious health consequences.
That’s why holistic nutritionist Kristin Dahl, in charge of a beautiful digital community called The Women’s Wellness Collective, has made an essential guide to know the natural movements of our cycle, in order to attend to it correctly. Taking care of each phase of your cycle in a holistic way requires that you pay attention to what you eat and the activities you practice. The integration of natural alternative medicine –for example, through infusions– will make it possible for you to restore the balance of your cycle and, with it, of your entire body.
Phase one:
Menstruation
This phase begins when you start to bleed, and it is the day that your cycle begins – something like your new moon. It lasts between three and four days, and it is basically an elimination process that the body is doing. It is normal to experience cravings for foods high in iron and magnesium, such as red meat and chocolate.
Hacks alternative care
One way to support this process, according to Kristin Dahl, is by consuming different seeds at different times of the month, to support the endocrine system in balancing hormones.
Seed cycle:
At the beginning of phase two of your cycle (follicular) you should start taking a spoonful of seeds, until day 14. This will help inhibit excess estrogen production and raise progesterone levels – and in the process it will recharge you with energy. omega 3 and good fats. On day 15 (luteal phase) swap the seed for sunflower or sesame seeds until your cycle ends.
Nutrition:
Nuts, seeds, seaweed, avocado, bananas, dark chocolate, fish.
Plus: Water. At least a liter and a half a day.
For colic:
Eliminate coffee, even a few days before this phase if the pain is very intense.
Herbs:
Drink herbal teas or raspberry leaf infusions, which help metabolize iron.
Extra tips:
phase two:
follicular
This phase begins just as the bleeding stops, when estrogen and testosterone levels are rising. During this time it is important that you make sure that you are nourishing your body well, so that there is a correct maturation of the ovum and restoration of the uterus.
Hacks alternative care
Nutrition:
Good fats and proteins, root vegetables like potatoes and beets, lentils, salmon, eggs, nuts, and seeds. Focus on foods that don’t spike your blood sugar too much: replace simple carbs with complex carbs, and eat meals on a set schedule.
Plus: Water. At least a liter and a half a day.
Herbs:
Nettle tea, which will help you reconstitute the body.
Extra tips:
Take advantage of the energy that these days give you: if you want to do vigorous exercises, this phase is the ideal time.
phase three:
ovulatory
This phase occurs right in the middle of your cycle, on day 14, or 16 if your cycle is 32 days. It only lasts a week, while the egg is released from the ovary and travels to the uterus. During ovulation you may feel more body temperature than usual, which is normal as it rises gradually. If you want to get pregnant, it is the perfect moment; otherwise, protect yourself well in this phase. Right at the end of this phase, you may experience a sudden change in mood, accompanied by sadness or irritability, due to the drop in your estrogen levels, since progesterone has not been fully restored.
Hacks alternative care
Nutrition:
Avoid heavy meals that can make you drowsy. Eat a lot of quinoa, a lot of vegetables, rice and fish. You should not cool the body, so avoid eating raw food, or combine it with prepared food.
Herbs:
Try maca root a few days before ovulation and a few days after to balance your hormones. This is achieved in powder and also improves your mood. You can prepare it with smoothies, sprinkle it on fruit or with hot oatmeal. Even as an ingredient in cakes and rolls.
The consumption of the shatavari herb, native to India, which you can get in the form of capsules, is also recommended. This will give you a boost to your libido during this active phase, and will help your fertility and cleanse the blood.
Maca is a truly magical Peruvian root for women
Extra tips:
The egg is traveling down the fallopian tubes, which can make you feel swollen in the hips and abdomen. Makes yoga poses to relax this area. And take the opportunity to go out and see your friends, because you will be in the mood for it.
Phase four:
luteal
This phase begins one week after ovulation and continues until the end of the cycle, when your bleeding starts again. The walls of the uterus continue to narrow, and blood begins to pour into that area to carry warmth and nutrients.
Hacks alternative care
Nutrition:
It is important to prepare the body in this phase, increasing the consumption of proteins and good fats. Brown rice, tubers, salmon, avocado, ginger and also lots of water. Avoid alcohol and caffeine, as these drinks can worsen any PMS symptoms and drain your body of nutrients needed for the first phase.
Herbs:
Begin now to drink teas, such as raspberry leaf to reduce colic. Triphala (an herb that you can also consume in capsules) is an herb from India that is ideal for cleansing and detoxifying the digestive tract, which will help prevent any constipation and will help the first phase of the cycle.
For the swelling:
Drink dandelion tea daily in this phase.
Extra tips:
Get light exercise to help balance your hormones – and your mood. Your own body will tell you to slow down a bit, and you may feel a bit introverted. Have respect for this and, if you need it, spend some time alone and try to relax, or do meditation sessions.
*Illustrations: Mali Fischer
It might interest you