An article especially for you ladies: to preserve your health as a caregiver, it’s essential to understand the phases of your menstrual cycle. This knowledge enables us to adjust our diet, our movement and our rituals, and thus maximize our vitality and respect our energy. Here’s a recap for your next cycle:
🔴 Menstrual Phase (Days 1-5) – Winter
🌟 Energy: Down, need rest and introspection
🥗 F ood: Focus on iron (lentils, spinach, spirulina) and nourishing comfort foods
🍵 Herbal tea: raspberry (uterine tonic) + nettle (iron-rich and mineralizing)
🏋️♀️ Movement: Gentle yoga, stretching, gentle walking
🌸 Bach Flower: Olive (for intense fatigue and the need for recovery, allowing you to better experience this regeneration phase)
💆♀️ Self-care: Hot bath, meditation, journaling to set intentions for the coming cycle, skincare
🌱 Follicular phase (Days 6-14) – Spring
🌟 Energy: On the rise, motivation and social openness
🥗 Diet: Protein and good carbohydrates (quinoa, sweet potato), light foods with vitamins
🍵 Herbal tea: nettle + ginger (stimulant)
🏋️♀️ Movement: Dynamic sports (cardio, dance, HIIT)
🌸 Bach Flower: Hornbeam (helps to regain energy after menstruation and get over early-cycle fatigue, to feel more dynamic and motivated)
💆♀️ Self-care: Launching new projects, positive affirmations
🔥 Ovulatory Phase (Days 15-17) – Summer
🌟 Energy: Peak of energy and confidence, ideal for communication and creativity.
🥗 Diet: colorful vegetables, omega-3s (flaxseed, salmon), light, fresh foods
🍵 Herbal tea: Red clover (hormonal balance) + peppermint (digestion)
🏋️♀️ Movement: Intense sport, weight training, dance, hiking
🌸 Bach Flower: Agrimony (harmonizes emotions and promotes sincere communication. Ideal if you feel the need to be sociable but are masking your emotions)
💆♀️ Self-care: Social outings, dancing, connecting with others
🍂 Luteal phase (Days 18-28) – Autumn
🌟 Energy: Gradually decreasing, need to refocus, this is the phase when pre-menstrual syndromes can appear.
🥗 Nutrition: Magnesium and tryptophan (banana, dark chocolate, pumpkin seeds), comforting but balanced foods
🍵 Herbal tea: Yarrow (PMS prevention) + chamomile (calming)
🏋️♀️ Movement: Gentle yoga, Pilates, nature walks
🌸 Bach Flower: Impatiens (if you feel increased nervousness, irritability or marked impatience before your period) + Cherry Plum (to avoid emotional outbursts and keep calm during PMS)
💆♀️ Self-care: Solo time, introspective writing, massages, preparing for rest