SELF CARE FOR YOUR MONTHLY MOON
Navigating the hormonal changes that occur in the female body throughout a monthly cycle can be an empowering experience. The physical and emotional journey can be a graceful and strengthening process once we surrender to it. Developing a personal self-care routine can create positive changes in how we move through our monthly cycle. Here are a few self-care guidelines to ease you through your moon time.
Menstruation Phase
Begins on the first day of your cycle and ends when the bleeding stops. Lasts an average of 3-7 days.
Exercises:
We want to gently support our bodies through this time as it is a fragile phase of release. Practices such as Restorative and Yin Yoga are slow-moving and will help calm our body to move through this time with compassion. Avoid hot yoga classes as they will bring too much heat and stimulation to the body. Walks in nature are calming and soothing. Find a park, forest, or a body of water near your home and practice grounding exercises, such as walking with your bare feet on the earth or immersing them in flowing water. This is a powerful way to sync your body with the flow of life.
Breath Work:
Practicing slow-moving breathwork at this time helps to release stagnant energy and calm our bodies and minds. Nadi Suddhi Pranayama (Alternate Nostril Breathing) is a breathwork practice alternating the release of breath through one nasal passage at a time. Sit comfortably in a seated position and begin by breathing at a natural and slow pace. Cover your right nostril with your thumb, folding your pointer and middle finger. Take a gentle breath in and out through your left nostril, then cover your left nostril with your ring finger of the same hand. Repeat the exercise through the open right nostril. Repeat the exercise with ten breaths through each nostril. Take a moment to notice how you feel.
Foods:
Abstain from stimulating foods during this time to avoid unnecessary energy fluctuations. This means limiting caffeine, sugars, and processed foods. Focus on foods that are simple & easy to digest + limit excess spice. Increasing our intake of iron-rich foods will help support our body’s loss of blood. Dark leafy greens such as watercress, collard greens, rapini, and kale are all good sources of iron. Adding Vitamin C in the form of fresh lemon juice to the greens will support the body's ability to absorb iron. Foods high in magnesium will help our muscles relax and relieve symptoms of cramping or sore muscles. This includes nuts and seeds, bananas, and dark chocolate. Increasing essential fatty acid intake is beneficial as well to relieve symptoms of inflammation. Reach for the avocados or incorporate wild-caught fish like sardines or salmon into your diet.
Journaling:
This is a perfect time to look inward, connect with yourself, and set your intentions for the cycle to come. Taking time to journal and privately express yourself is a great way to support this part of your cycle.
Herbs:
Red Raspberry Leaf: Works as a uterine tonic, reducing flow and relieves symptoms of PMS. Can be taken as a tea or infusion.
Chaste Tree/Vitex: Aids in stabilizing an irregular menstrual cycle.
Cramp Bark: is helpful in relieving cramps, which include muscle spasms and menstrual cramps.
*Before using any herbs or supplementation consult with a holistic practitioner
Follicular Phase and Ovulation
Starts the first day of your cycle (there is overlap with menstruation phase) and ends when you start ovulating. Lasts an average of 16 days. Ovulation occurs around day 14 and lasts an average of 24 hrs.
Exercises:
As our cycle comes to an end, we feel an increase in outward energy. Power Yoga or Ashtanga Flow will help to activate this energy and increase Agni (internal fire). Due to this heightened outward energy, this is a great time to try something new or engage in a more physically exerting activity such as weight training, a challenging hike, or a new sport or physical activity with friends.
Breathwork:
Agni-Prasanna, also known as Breath-Of-Fire is a great breathing exercise to stimulate energy production. It will also help to boost libido, which will be rising at this time. Sitting in a comfortable position, with your hands resting on your knees, inhale through your nose allowing your abdomen to sling out, and back in again on exhalation in a pumping motion. These breaths should be quick and vigorous, yet still deep and controlled. Repeat 25 times.
Foods:
At this time it is essential to support your body’s spike in energy and hormone levels, so maintaining balanced blood sugar levels is extra important. The easiest way to do this is to include fiber-rich whole foods, healthy fats and quality protein into every meal. For fiber, complex carbs are your best bet. Think fresh fruit and vegetables, steel-cut oats, quinoa, and millet. Nourishing fats such as coconut oil and ghee are great options. For protein, reach for your favorite organic source. Raw nuts, fermented tempeh, and lentils are all great options.
Because the body loses blood during menses, consuming blood cleansing foods will help to nourish and rebuild our blood supply. Beets are a fantastic blood cleaner as they aid in vitamin and nutrient absorption and work to build post-menstrual immunity. Flax seeds are very beneficial to consume during this time as they contain estrogen binding lignans, which decrease the production of estrogen and help flush out excess estrogen. It’s best to consume freshly ground flax seeds, but if grinding the seeds fresh is not possible, make sure to store ground flax in the freezer until consumption to prevent oxidation. Add 1 to 2 tablespoons per day of ground flax to salads, porridge, and smoothies!
Self -Massage:
Your body is less receptive to pain during this phase, so tools such as acupressure massage balls (e.g. Tune-Up Balls) and bamboo sticks are great to give yourself a deeper, more therapeutic massage. Working to release tension in the hips, backs, and legs by rolling your body out on the acupressure balls will allow you to get a deeper massage, and relieve tension associated with post menstrual pain and menses.
Sex:
This is a time when the instinct of the body is to prepare for a pregnancy. Whether pregnancy is an intention or not, your libido is likely to increase to promote this natural cycle of life. Honoring these instincts through self-pleasure or with a partner can be hugely rewarding for the goddess in you! Remember if you are not planning to conceive, ensure to use your preferred mode of birth control.
Herbs:
Shatavari: Will help to boost and support libido during this most active phase
Maca: Increases energy and boosts libido.
*Before using any herbs or supplementation consult with a holistic practitioner
Luteal Phase
After ovulation and before menstruation. Lasts an average of 14 days.
Exercises:
Exercise is essential in this phase because it will help to relieve symptoms associated with PMS and aid in the transition of the menstruation phase. This can be supported by a functional practice such as Hatha Yoga, which is based on the foundational postures of Yoga. You could also try Iyengar Yoga which focuses on proper alignment within the yoga postures during breathwork and while meditating, providing a slower, more grounded practice. Pilates can support this phase as well by helping ground the body and looking within. Pilates balances our alignment and strengthens our core and pelvic floor.
Slowly decreasing the intensity of exercise as we move towards the end of the luteal phase will prepare our body for the change in cycle. Slow movement and dancing will help bring flow and circulation to our pelvic floor to stimulate the release to come. Think of belly dancing, goddess dancing, or whatever feels right and gets your hips moving in your living room with your favorite calming music.
Breathwork:
Ujjayi Pranayama (Ocean Breath) is a balancing breath practice that will help calm the mind and body as we transition from the ovulation phase to the menstruation phase. In a comfortable seated position, inhale deeply yet gently through both nostrils, creating the sound “SA,” and upon your exhale to release the air through both nostrils again, creating the sound “Ha.” The “SA-HA” sound mimics the sound of rushing water, which gives this pranayama its name. If it helps, think of these sounds when alternating between inhales and exhales.
Foods:
Fiber is essential during this phase to help eliminate excess hormones that have built up over the follicular and ovulation phase. Increase your intake of raw fruits and veggies and keep the peels on (as long as they are edible; organic is ideal). This will increase insoluble fiber in your digestive tract and add bulk to your stool to keep you regular. We also want to consume blood-building foods to support our body’s loss of blood in the upcoming cycle. These include beans, legumes, and root vegetables like carrots, squash, and ginger. Ginger will also help with the abdominal discomfort associated with PMS.. Incorporating mood-boosting foods containing vitamin B6 can help alleviate symptoms associated with mood swings. Some great options are avocado, nuts, and seeds (especially sunflowers and pistachio) and blackstrap molasses.
Self-Massage:
Self-massage is a great way to relieve tension or stress in the body. Gentle massage of your abdominal area in a clockwise motion can help reduce cramping, discomfort, and constipation. If you feel soreness or pain in the back, hips, or legs, a gentle self-massage would be beneficial here as well. Make sure to use massage oil like almond oil or jojoba oil to facilitate the massage. You could try adding soothing essential oils such as lavender and peppermint for an added boost.
Castor oil packs are a great alternative to a massage during this time. They are used for detoxification, anti-inflammation, lymphatic stimulation, drainage and as a digestive aid. They can also help with menstrual irregularities, abdominal cramping, and muscle pain or tenderness. The great thing is that they are cheap, easy and effective and can be done right from home!
Herbs:
Nettle Leaf: Helps to relieve symptoms associated with PMS including water-retention
Burdock Root: Supports the removal of excess hormones that have built up in the body by gently detoxifying the liver
Triphala: Works to cleanse and detoxify the digestive tract. Take this a few days before menstruation to support elimination, relieve constipation, and help support your detoxification.
*Before using any herbs or supplementation consult with a holistic practitioner
Try incorporating some of these self-care rituals into your daily routine that can help you balance and flow through your cycle. Do what is most accessible and feels good for you, and learn to love, honor and connect with the sacredness of your moon cycle!
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