I want to start by saying all genders should read this piece. It’s for all sexes, whether you live via a circadian or infradian rhythm. This is for all to educate themselves on how to balance their hormones, learn about anatomy, or support partners or loved ones through this complex maze of menstruation and make life much smoother for all of those around us.
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One aspect of menstruating people’s reproductive health that is not acknowledged enough is our cyclical health - and yes I am referring to our hormonal menstrual cycles. We ebb and flow with lunar patterns, also known as our infradian rhythm. We are actually in tune with the moon (article visual photo makes sense now)!
Other examples of earthly infradian rhythms include breeding, hibernation, migration, molting, and tidal and seasonal cycles.
However, most genders think of a menstrual cycle as only the 3 to 7 days of actual bleeding. But, a menstruating person’s cycle is a 21 to 35 day affair, split into four phases - menstrual, follicular, ovulatory, and luteal. These phases are influenced by natural shifts and fluctuations of hormones. This means that a person’s entire being is affected by the internal natural rhythms of the monthly menstruation cycle.
There are strengths in each phase, and so developing a healthy relationship and awareness of your personal cycle can help maximize your life potentials, while supporting your beautiful divine feminine body.
MENSTRUAL
DAYS
1 - 5
SEASON
Winter
ELEMENT
Earth
HERBAL SUPPORT
Superfest: Qi, Chaga, Astragalus, Turkey Tail
Turmeric
Cramp bark
Holy basil
Ginger
Raspberry leaf
Dandelion root
Rose petals
Nettle leaf
THE SCIENCE
On the first day of bleeding, also known as your period, the uterine lining sheds due to low estrogen and progesterone levels. They signal your pituitary gland to produce follicle stimulating hormone (FSH), which then indicates to one of your ovaries to begin ripening follicles in preparation for an egg to release. The shedding of the uterine lining can last anywhere from 3 to 7 days. This phase will last until your bleeding fades away.
During the menstruation phase, your cervical fluid is dry and your immune system is at its weakest. During a menstrual cycle, 80% of the immune system is redirected towards assisting the reproductive system. That means that only 20% of the immune system is left to support any other health issues your body may be working to heal.
FEELING
During menstruation, our energy is usually at its lowest. You may feel tired, withdrawn and emotional. However, despite fatigue, ethnobotanical studies show that many indigenous cultures considered moontime especially sacred, with some even gathering in menstrual huts to bleed together and connect to their intuitive strength.
TO DO
Just like the winter season, during menstruation we typically go inwards and hibernate. This is the time to rest and focus on self care rituals.
Nap and rest
Nourishing baths
Relaxing activities
Journal
Set intentions for the upcoming month
FOOD
Cooking soups and stews are especially nourishing. It's important to replenish your body with foods rich in iron and zinc such as:
Nettle
Spirulina
Spinach
Kelp
Sprouts
Microgreens
Collard greens
Pumpkin seeds
Radishes
Artichokes
Parsley
Onions
Raw honey
EXERCISE
Engage in slow movement such as walking or restorative/yin yoga.
FOLLICULAR
DAYS
7 to 10 days
SEASON
Spring
ELEMENT
Air
HERBAL SUPPORT
Superfeast: Shiitake, Neural Nectar, He Shou Wu, Beauty Blend
Licorice
Red clover
Shatavari
Blue cohosh
Motherwort
THE SCIENCE
This phase is prepping your body for ovulation. FSH and oestrogen levels begin to rise, which helps follicles in the ovary mature. Oestrogen stimulates the lining of the uterus to thicken, which suppresses your appetite, while testosterone also rises, which stimulates your libido. During the follicular phase, cervical fluid can be identified as white, creamy, and/or tacky.
FEELING
This pre-ovulation stage gives women a tremendous boost in confidence, mood, energy and libido. Mental clarity and creativity are at their peak, which makes you feel sociable, motivated and adventurous.
TO DO
Just as the spring season brings fresh awakening to the earth, this is the phase where we free ourselves from the heaviness and lethargy of the hibernation season.
Physical activity
Socializing
Learning new hobbies or skills
Go on a spontaneous adventure
Craft or creative projects
Speaking your truth
FOOD
Steaming and sautéing meals will be best for digestion. Although you may be craving lighter meals, don’t forget to fuel your body with foods that sustain your increased energy such as:
Carrots
Flaxseeds
Dandelion
Milk thistle
Sweet potato
Sunflower seeds
Broccoli sprouts
Citrus
Berries
Gluten-free oats
EXERCISE
Regular movement through cardio or exercise classes is important for mobilizing fat, stabilizing blood sugar and releasing high amounts of energy.
OVULATORY
DAYS
3 to 5 days (1 day for ovulation)
SEASON
Summer
ELEMENT
Fire
HERBAL SUPPORT
THE SCIENCE
This is the time when our hormones reach their peak. Your pituitary gland releases luteinising hormones (LH) that stimulate the follicle to release an egg, which then promotes the uterine lining to thicken as estrogen rises. About 24 to 36 hours after LH surges, ovulation occurs, which is your body’s way of saying it's ready for pregnancy. The egg will die or dissolve if it isn’t fertilized and your menses will begin about 14 days following ovulation.
The remaining ovarian structure becomes the corpus luteum, which produces progesterone. You can identify this fertile time by your cervical fluid, which has lots of elasticity, with a clear, egg white slippery consistency.
FEELING
Thanks to an estrogen boost, people tend to feel incredible! Confidence is glowing and sexuality and connection feel right at our fingertips.
TO DO
Ovulation is at a peak point in your cycle, just as summer is the fiery yang of the year. This season and phase brings about extroverted, dynamic action.
Physical movement
Playful activities
Date nights
Job interviews
Networking and community events
Step out of your comfort zone
FOOD
Here is where you should focus on eating raw foods, salads, juices and smoothies, as well as steam and poach your meals for optimal digestion. Focus on foods that support liver detoxification and balance blood sugar such as:
Flax seeds
Chia seeds
Cruciferous vegetables
Sprouts
Berries
Celery juice
Figs
Red beans
Amla
Pomegranate
EXERCISE
This is the time to engage in high intensity workouts such as running, HIIT, cycling, swimming. If you are looking for a physical release of sexual energy besides intercourse, try pole dancing, yoga, self pleasure or ecstatic dance.
LUTEAL
DAYS
10 to 14 days
SEASON
Fall
ELEMENT
Water
HERBAL SUPPORT
Superfeast: Reishi, Shen, Ashwagandha, Schisandra
Milky oats
Burdock
Vitex
Milk thistle
Vervain
Passionflower
Albizzia
Licorice
THE SCIENCE
Estrogen and progesterone increase and the endometrial lining thickens so that it will be in the right condition for nourishment of a fertilized egg. If implantation does not occur, estrogen and progesterone levels decline and the lining eventually begins to be shed, also known as menstruation.
Although the first 2 to 3 days of this phase can act a lot like the ovulatory phase, this decline in hormones during the second half of this phase is notoriously difficult for many women if their system is out of balance! Pre-menstruum non fertile cervical fluid is chalky, dry, thick, and white.
FEELING
Your body is signaled to slow down and start preparing for winter menstrual hibernation. Flowing like water, emotions can easily shift, swirl and surge during this time. If you feel any intense symptoms, make sure to check out MyMoonBox for amazing tips on hormone health and regulating your cycle.
TO DO
Autumn is a time to wind down and shift your energy and priorities.
Set boundaries
Earthing or grounding
Self-care
Nesting
To-do lists
Create ritual space
Be gentle on your imperfections
FOOD
To help satiate and nourish, try roasting and baking meals. Liver-supporting foods and herbs help your body eliminate any excess hormones that can intensify PMS symptoms. Menstruating people crave comfort carbohydrates because they help uplift mood, which offsets the lack of estrogen-associated serotonin. Instead, focus on foods such as:
Green leafy vegetables
Bananas
Black beans
Figs
Raspberry leaf
Peppermint
Root vegetables
Quinoa
Buckwheat
Sesame seeds
Dates
Ginger
EXERCISE
During the first half, try strength training and light cardio and in the second half, try hatha yoga, pilates, or walking.