Living Well with Bri

Embracing the Menstrual Phase

The menstrual phase, marking the start of the menstrual cycle, typically lasts 3 to 7 days. Many women experience symptoms such as fatigue, cramps, bloating, and mood swings during this time. Understanding how to support your body through nutrition, exercise, and self-care can help alleviate these symptoms and promote overall well-being.

Nutrition for the Menstrual Phase

Focus on Iron-rich foods: Iron levels can drop during menstruation due to blood loss. Consuming iron-rich foods helps replenish these levels and prevent fatigue.

Recommended Foods:

• Leafy Greens: Spinach, kale, and Swiss chard are excellent sources of iron and are rich in magnesium, which can help alleviate cramps

• Lean Proteins: Chicken and turkey provide iron, which is more easily absorbed by the body.

• Beans and Legumes: Lentils, chickpeas, and black beans are high in iron and provide fiber to support digestive health

• Nuts and Seeds: Pumpkin seeds and cashews are great for a quick snack and are high in iron and healthy fats

Hydration: Staying hydrated helps reduce bloating and ease menstrual cramps. Aim to drink plenty of water throughout the day, and consider herbal teas like chamomile or ginger tea, which have anti-inflammatory properties and can help soothe menstrual discomfort. Add a pinch of Celtic salt to your water to increase water absorption.

Additional Nutrients:

• Omega-3 Fatty Acids: Found in flaxseeds, chia seeds, and fatty fish, omega-3s can help reduce inflammation and menstrual pain

• Vitamin C: Citrus fruits, bell peppers, and strawberries enhance iron absorption and support the immune system

• Magnesium: Found in leafy greens, nuts, and whole grains, magnesium can help reduce muscle tension and cramps

Workouts for the Menstrual Phase

Gentle Exercises: During this phase, listening to your body and avoiding strenuous activities is important. Gentle exercises can help reduce cramps, boost your mood, and maintain overall fitness without overexerting yourself.

Recommended Workouts:

• Yoga: Focus on restorative and gentle flow yoga to stretch and relax muscles. Poses like Child’s Pose, Cat-Cow, and Reclining Bound Angle Pose can help alleviate lower back pain and cramps

• Walking: A leisurely walk can increase circulation, reduce cramps, and elevate mood. Try to walk in nature to benefit from the calming effects of the outdoors

• Light Stretching: Helps to relieve tension, improve flexibility, and promote relaxation. Incorporate stretches for the lower back, hips, and hamstrings

Tips for Exercising:

• Listen to Your Body: Modify or skip workouts if you feel particularly fatigued or uncomfortable

• Stay Hydrated: Drink plenty of water before, during, and after workouts

• Comfortable Clothing: Wear comfortable, breathable clothing to avoid irritation and ensure comfort

Self-Care Practices:

Warm Compresses: Applying a warm compress or heating pad to the lower abdomen can help relax muscles and reduce menstrual cramps

Aromatherapy: Essential oils like lavender, clary sage, and peppermint can help alleviate menstrual discomfort. Add a few drops to a diffuser or mix with a carrier oil for a relaxing massage

Rest and Relaxation: Ensure you get plenty of rest during this phase. Prioritize sleep and consider taking short naps if you feel fatigued

Mindfulness and Meditation: Mindfulness and meditation can help reduce stress and promote emotional well-being. Try guided meditations or deep breathing exercises to stay calm and centered

Recipe: Iron-Boosting Smoothie

Ingredients:

• 1 cup spinach (iron-rich)

• 1 banana

• 1/2 cup Greek yogurt (protein-rich)

• 1 tablespoon chia seeds (omega-3 fatty acids)

• 1 cup almond milk

• 1 tablespoon honey

This smoothie balances iron, protein, healthy fats, and essential nutrients to support your body during menstrual.

Thanks for reading!

Bri