“I have no energy, lots of brain fog and am in so much pain when I’m on my period. Why?” Have you ever wondered the same thing leading up to and during your monthly period? Well, you’re not alone–most women believe their period is something they’ve been cursed with and can do nothing about. In this article, we are going to recycle this mentality with accurate knowledge that is meant to support you throughout your period. So, say goodbye to painful cramps, bloating, brain fog, fatigue, and cravings. You are not a victim of your period; instead, you are its caretaker, and you have all the control!

Moving Your Body is Good

It is important to implement exercise into your routine while on your period. Doing so released endorphins, which act as natural painkillers for menstrual abdominal pain. During your menstrual cycle, hormones decline rapidly, which leads to fatigue, mood swings, and premenstrual syndrome (PMS). Consistent exercise can help stabilize hormones like estrogen and progesterone, leading to more regular periods and fewer PMS symptoms. Physical activity also increases serotonin and dopamine, helping to combat irritability and period blues. Movement improves circulation and boosts energy levels as well. A little movement goes a long way in helping you feel better.

Relaxing yoga, tai chi, long walks, swimming, and stretching are great ways to improve mood, increase blood flow, reduce menstrual cramps, and counteract fatigue.

Yoga postures such as child’s pose, squat pose, tree pose, and mountain pose are known to be grounding, bringing blood flow and energy to the uterus and lower body. Additionally, child’s pose and gentle twists relax abdominal muscles, preventing the infuriating cramps we all dread. Similarly, Tai chi is a practice that involves slow-motion movements paired with breathwork and meditative states. It has been linked to inner peace and overall wellness.

If you’re not feeling motivated to exercise, long walks are a great way to move your body and boost your mood. Even light movement can make a big difference. Alternatively, you can go for a swim. Swimming is gentle on the body, and being in water (especially a heated pool) can soothe cramping and bloating. Taking control of your period by prioritizing active rest is one of the best ways to nurture your body naturally!

Mental Health and Wellness Practices

Now that we have discussed exercise geared towards rest, let’s talk about practices that foster reflection. The hormonal changes taking place in the body during your period are linked to chemical changes in the brain. Mental focus and rapid decision-making are impacted. If you’re learning this for the first time, let me give you some peace of mind–no, you are not crazy! I’ve heard from so many women how they don’t think or feel “normal” during this time of the month. Common symptoms they report include brain fog, mood swings, depressive symptoms, and the inability to make sound decisions. If you can relate, you’re going to want to keep reading!

It is extremely helpful to slow down your routine and focus on your mental health at the time of your period. Reflection and awareness of your mind and body is crucial if you want to cultivate a peaceful period. You’ll notice a common theme that all of these practices help manage: stress. Stress greatly contributes to menstrual cramps and mood swings, which leads us to the various practices that support the brain’s chemical changes:

Meditation: A practice that involves shutting down the mind and focusing on breathing for an extended period of time. Meditation reduces stress and anxiety, and improves mood and sleep quality. It is a great way to manage cramps. If you would like to learn more, click here.

Breathing Exercises: Breathing exercises can alleviate stress immediately. These exercises can be done while doing yoga, during a walk, while meditating and stretching. Deep breathing gives us a sense of control and balance by calming the nervous system. Learn more here!

Journaling: Writing down any emotions, moments of the day, or manifestations can bring mental clarity and trick your brain into thinking about something other than how your body feels during your period–unwanted period symptoms consume our focus, increasing stress in the body. Here is a link to some journal prompts specific to the monthly cycle.

Periods don’t have to be a dark cloud over you. Instead, it should be an intuitive experience that allows your body the restoration it may be craving. Now that you know the most beneficial exercises and mental health practices to incorporate into your routine, you can start looking forward to your period each month! As women, we should be encouraged to tap into our cyclical power so that we can live in harmony with our bodies–not resistance.

Citations

Healthline- “Can You Exercise on Your Period?”. Sara Lindberg. https://www.healthline.com/health/exercise-during-period. Accessed 15 Jan. 2025.

Medical New Today- “Exercise during a Period: Tips, Benefits, and More.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/326364. Accessed 15 Jan. 2025.

Office on Women’s Health- “Physical activity and your menstrual cycle”. Office on Women’s Health. https://womenshealth.gov/getting-active/physical-activity-menstrual-cycle. Accessed 15 Jan. 2025.

Wondering if your period blood is normal? You’ve come to the right place! While every woman’s period may look and feel different, there are characteristics that indicate whether your vaginal bleeding is healthy or not. It is important to assess your bleeding each month to determine your reproductive health; irregular vaginal bleeding is your body’s way of communicating an imbalance. If everything looks and feels right, you’ll know if something becomes abnormal later on! After reading this article, you should be able to identify what the color of your period blood means.

Bright Red Blood

At the start of your period, your menstrual blood should be bright red. Many have compared it to the color of cranberry or cherry juice, with a jelly-like consistency! As fresh blood sits in the uterus for an extended period of time, it interacts with oxygen and turns darker in color (What does your period blood colour mean?, 2022). Therefore, healthy period blood can range from bright red, to dark brown or even black. Blood clots are not uncommon during heavier bleeding days, but should not be larger than the size of a quarter.

Light Pink Blood

When you experience light pink period blood, it is usually caused by its mixture with cervical mucus, lightening the color. Instead of jelly-like, fresh blood, it may be thin and watery. While this can be caused by a lighter flow or spotting, it may also indicate something else is going on. Light pink blood has been linked to anemia and low estrogen (What does your period blood colour mean?, 2022). Consulting a gynecologist may be beneficial in order to identify any underlying cause.

Orange Blood

Orange period blood is due to the mixture of cervical fluid and blood, and can be normal for some women; however, if it is orange and sticky, this may indicate infection. Most women will present with other symptoms as well, such as a vaginal odor and itching. Trichomoniasis is a sexually transmitted infection commonly associated with this color of bleeding (What does your period blood colour mean?, 2022).

Grey Blood

Grey menstrual bleeding is also indicative of infection, specifically bacterial vaginosis. Women are encouraged to assess themselves for a foul-smelling vaginal odor, burning when urinating, and itching in and around the vagina (What does your period blood colour mean?, 2022). Both STI’s and bacterial vaginosis must be treated with antibiotics, so if you are symptomatic, please speak with your doctor.

Now that you know how to assess your period blood, you can determine what steps to take next. If you notice any abnormal characteristics mentioned above, don’t panic! Your body might just be warning you of a temporary imbalance that can be easily corrected with further investigation! Furthermore, maintaining a healthy period color and flow starts with knowing what to look out for. So listen to your body, and let it guide you to optimal reproductive health.

Citations

What does your period blood colour mean?. Livi. (2022, March 21). https://www.livi.co.uk/your-health/what-does-your-period-blood-colour-mean/

Every month a female’s body goes through various changes. There is an ecosystem within her that fosters growth, also known as reproduction!

This article will break down the four phases of your monthly cycle and suggest ways to adjust your diet to support your metabolic and hormonal needs within each phase. On the right, you can see the main hormonal changes throughout the menstrual cycle.

Phase 1: Menstrual Phase

Alisa Vitti, an integrative nutritionist, hormone expert, and best-selling author, provides invaluable information in her book In the Flo, which is all about the female monthly cycle. She describes the Menstrual Phase, more commonly known as the “period,” as the shedding of the uterine lining. Your bleed marks day one of your menstrual cycle — expect this phase to last 3–7 days. Estrogen is one of the key hormones during the monthly cycle. At the time of bleeding, estrogen levels plummet, and progesterone (another sex hormone) drops off entirely, causing the brain’s two hemispheres to communicate more than at any other point in the monthly cycle. This is the best time to be analytical and think strategically about what you want.

Awareness of your diet is important during the Menstrual Phase because certain foods mitigate period symptoms while others worsen them. Familiar period symptoms include cramps, headaches, nausea, fatigue, mood swings, and diarrhea. Chambers (2023) educates her readers to stay hydrated throughout their bleed to prevent headaches, water retention, and bloating. Eating water-rich fruits like watermelon and cucumbers is also recommended. Sweet fruits alleviate sugar cravings. Furthermore, leafy green vegetables — such as kale and spinach — boost iron and magnesium levels (these minerals dip when we are bleeding). Foods to avoid that can trigger period symptoms include salt, sugar, coffee, alcohol, spicy foods, and red meat. You can find more information on the best menstrual phase foods here!

Phase 2: Follicular Phase

According to Vitti, the Follicular Phase begins immediately after menstruation (bleeding) ends and lasts 7–10 days. You may be wondering why it is called the “Follicular” phase. Well, a follicle is a fluid-filled sac housing an egg, and all follicles are stored in the ovaries. During this time, follicles are preparing to release an egg — hence the name!

Estrogen levels begin rising in the Follicular phase, and the uterine lining thickens, preparing for pregnancy. One may notice feelings of optimism and an increase in energy. You may be more social, outgoing, and adventurous during this phase! Testosterone is also rising, causing feelings of an increased libido (Vitti, 2020).

Lauren Chambers is a Nutrition and Hormone Health Coach and creator of her brand “So Fresh N So Green,” where she helps women learn about and balance their hormones. Chambers (2023) emphasizes eating foods that support rising estrogen and energy levels, allowing you to tap into your cyclical gift. The best foods to eat during the Follicular phase include healthy fats (avocado, olive oil, nuts, eggs, salmon, etc.), cruciferous vegetables (broccoli, cauliflower, kale, Brussels sprouts, etc.), foods that support the liver (raw carrots, beets, asparagus, leafy greens, onion, garlic, turmeric, etc.), and vitamin C rich foods (bell peppers, berries, tomatoes, etc.). Incorporating more fresh and raw foods into your diet will help prevent estrogen dominance and provide overall ease for your rising hormones.

Phase 3: Ovulatory Phase

Remember when estrogen levels started rising in the last phase to encourage the uterine lining to thicken? Ovulation is why!

According to Vitti (2020), ovulation usually occurs about halfway through the menstrual cycle, around days 12–16, and lasts 3–4 days. During this time, there is a dramatic rise in estrogen and luteinizing hormone (LH). LH stimulates a follicle within an ovary, and an egg is released (typically, only one is released each month). This egg will make its way into the fallopian tube where it travels to the uterus, as shown in figure 2. Due to the estrogen surge previously mentioned, the uterine lining has become thick with fluid and nutrients intended to support an embryo!

When you are experiencing an increased libido (makes sense if your body is preparing for a baby, right?), possibly some pain in the lower abdomen, heightened energy, focus, and mood, it is safe to assume you might be ovulating! Vitti recommends you fill up on vegetables like red bell pepper, spinach, tomato, and leafy greens to support this phase. Fruits like raspberries and strawberries provide a cooling effect, and lighter grains like quinoa and corn aid a slower metabolism. Ovulatory foods promote well-being and vascular support for the ovaries. Notice any acne and uncomfortable bloating during this time? Ovulatory foods also alleviate estrogen-driven symptoms like these. You can also find great recipes through Chambers’ (2024) blog called Ovulatory Phase Foods, Grocery List + Recipes!

Phase 4: Luteal Phase

Vitti (2020) explains that during the Luteal Phase, estrogen and progesterone levels continue rising. Increasing amounts of these hormones signal the uterine lining to continue thickening and remain in place in case of a fertilized egg. However, if fertilization does not occur, hormone levels peak and begin to decline right before the next bleed.

The Luteal Phase occurs around days 16–28 and lasts 10–14 days. When approaching the end of the Luteal Phase, many women experience Premenstrual syndrome (PMS) symptoms unnecessarily. In an article for Women’s Health, Keri Glassman (2014) lists several foods that are great for naturally fighting against PMS. Mood swings, acne, bloating, breast tenderness, depression, anxiety, and headaches are common symptoms women report. To combat these symptoms, Glassman suggests consuming high-fiber vegetables (broccoli and Brussel sprouts) to ease bloating, complex carbohydrates (quinoa and popcorn) and lean meats (lean beef, turkey, and chicken) to provide sustainable energy, and omega-3 fatty acids (salmon, eggs, and chia seeds) to boost your mood!

Let it Flow

The monthly cycle is natural and rhythmic. Hormone levels rise and fall organically; however, many things influence hormonal balance like lifestyle factors, diet, exercise, mental health, etc. It is essential to keep this in mind when assessing your hormonal health and menstrual flow!

Citations

Chambers, Lauren. “The Best Follicular Phase Foods, Recipes + Tips for Hormone Balance.” So Fresh N So Green, 16 July 2024, sofreshnsogreen.com/recipes/follicular-phase-foods/.

Chambers, Lauren. “The Best Menstrual Phase Foods, Recipes + Tips for Hormone Balance.” So Fresh N So Green, 30 Oct. 2024, sofreshnsogreen.com/recipes/menstrual-phase-foods/.

Glassman, Keri. “18 Foods That Help Fight PMS.” Women’s Health, 20 May 2014, www.womenshealthmag.com/food/a19907179/foods-fight-pms/.

Vitti, Alisa. In the Flo. New York: HarperCollins Publishers, 2020.