#naturopathy

What happens:

Introvered Energy - Preparing to rest

Progesterone increases to prepare for a possible pregnancy. If pregnancy doesn't occur, hormone levels drop, leading to PMS and menstruation

Metabolism increases and blood sugar becomes more sensitive, combining complex slow-digesting carbs and healthy fats is essential

Rise in progesterone can increase perceived effort, fatigue and heat sensitivity. Low intensity and steady movement is ideal, walking helps maintain activity levels without stressing the body.

Symptoms:

Mood changes or increased irratibility

Heightened emotional sensitivity

Reduced energy or motivation

Trouble concentrating

Breast soreness or swelling

Bloating or fluid retention

Headaches or mild abdominal pain

Cravings, particularly for carbs or chocolate

Changes in bowel movements

Slight increase in body temperature

Nutrition:

Focus on warm, grounding and nutrient rich foods:

Complex Carbs: sweet potatoes, squash, brown rice, millet,

Healthy Fats + oOega 3's : avocados, sunflower seeds, sesame seeds, pine nuts, walnuts, hemp seeds, pumpkin seeds, peanuts, olive oil, sardines, spirulina

Lean Proteins: eggs, sardines, tofu, salmon, trout, chickpeas, black beans, white beans

Magnesium-rich foods: dark chocolate, dark leafy greens (mustard greens, collard greens, chard, spinach, watercress), pumpkin seeds

Fruit and Veg: celery, parsnips, carrots, bananas, apples, pears, dates, cabbage, cauliflower, cucumber, radish, leek, onion, garlic

Herbs: vitex, motherwort, lemon balm, dandelion leef

Recipe Ideas/Inspo:

Sweet potato cacao brownies

Ramen

Sauted bitter greens

Stuffed squash

Warm brown rice snd quinoa bowls

raw seed energy balls

Red raspberry leaf tea

Chamomile tea

Sweet potato bowls

Stewed apples and pears

Egg and avocado toast

Roasted root vegetables with tahini dressing

Chickpea cauliflower curry

Bean soup

Caramelized banana oats

Sweet potato toast with almond butter

Chia pudding

Movement, Rituals and Remedies:

First Half:

Pilates

Strength training

Yoga

Outdoor walks

Gentle swimming

Second Half:

Self-massage

Outdoor walks

Womb massage

Yoga nidra

Yin yoga

Gentle breathing

Castor oil packs

Magnesium baths

Work:

Intuition is best during this phase, dream journalling and stream of consciousness writing are powerful tools during this time of menstruation

Editing, organising and deep work are supported by the rise in progesterone as well as an inward focus. Your brain shifts to detail-oriented, critical thinking mode.

Completing tasks and to-do lists, nesting, self-care, organising

Relationship: Evaluate Issues, chill date nights, slower sex

Spiritual Introspection: In depth tarot, journalling, planning, reflection meditation

Practice writing, reading non-fiction in bed

Self-care:

Cosy night in/comfort ritual. Spend the night doing all your favourite cosy activities. Bake something, pamper yourself, treat yourself. Your body is working hard right now and deserves a rest.

Treat yourself to a homemade version of your favourite dessert. Your body benefits from higher calories overall during this phase, with an emphasis on carbs. Indulge sensibly.

Red raspberry leaf tea tones the uterus and prepares your body for a healthy period and supports strong ovulation. May also help ease menstrual cramps

Oil levels may increase, leading to the need to shampoo more often. Ideal for hair colouring.

Early bedtime, at home pedicure

Woody scents, cinnamon, vanilla, chalcedony, adventurine