Self-Care During Your Cycle

Your menstrual cycle is more than just your period. It’s a monthly rhythm that guides your body. As your hormones change, they affect how you feel, think, and move. By caring for yourself in each phase, you can gain a deeper understanding of your body, alleviate discomfort, and feel more balanced and confident.

Self-care is not selfish. It is a way to show kindness to your body.

Understanding Your Cycle

A typical cycle lasts about 28 days, but everyone is unique. Your body goes through four main phases, and each one needs something a little different from you.

Menstrual Phase (Days 1–7)

What’s happening: Your period begins, and your body sheds the uterine lining. Hormone levels drop, which can make you feel tired, sensitive, or low on energy.

Self-care tips:

• Rest: It’s okay to slow down. Take naps, curl up with a book, or say no to plans if you need quiet time.

• Warmth helps: Use a heat pack for cramps, take a warm bath, or drink herbal tea.

• Nourish yourself: Eat iron-rich foods (like spinach, lentils, or red meat) and stay hydrated to replenish what your body loses.

• Be kind: Don’t push yourself to do everything. Listen to your body; it is working hard.

Follicular Phase (Days 1–13)

What’s happening: Your hormones, especially estrogen, start to rise. You may feel more motivated, social, and creative. This is your body’s reboot phase, and your energy starts to come back.

Self-care tips:

• Move your body: Try light cardio, walks, or dancing. Your energy is increasing!

• Feed your brain: This is a great time for learning new skills or starting projects.

• Eat bright and fresh: Fruits, greens, and whole grains support hormone balance.

• Journal or plan: Set small goals and enjoy your renewed focus and optimism.

Ovulation Phase (Around Day 14)

What’s happening: An egg is released, and estrogen reaches its highest point. You might feel confident, glowing, and strong. Many people have the most energy during this time.

Self-care tips:

• Move with power: Try your favourite workouts or fun activities. You will probably have the energy for it.

• Social connection: Say yes to meeting up with friends or working on creative projects. Your communication skills are often at their best now.

• Eat to support energy: Add lean proteins, healthy fats, and leafy greens.

• Notice your body: Some people feel mild twinges or cramps during ovulation. Gentle stretching can help.

Luteal Phase (Days 15–28)

What’s happening: Your body gets ready for the next cycle. Progesterone rises and then falls, which can affect your mood, sleep, and energy. This is when PMS symptoms may show up.

Self-care tips:

• Slow your pace: Prioritise rest and self-compassion.

• Move gently: Yoga, stretching, or light walks can ease tension and bloating.

• Eat grounding foods: Complex carbs (like sweet potato, oats, and lentils) can stabilise mood and reduce cravings.

• Check in emotionally: Be gentle with yourself if you feel more sensitive or tired.

• Create calm: Try breathing exercises, journaling, or spending quiet evenings at home.

Emotional Awareness

Your emotions are valid, every single one of them. Try to notice how your moods change throughout your cycle. Tracking your feelings can help you see patterns and respond with understanding instead of frustration. Remember, this is not about controlling your body; it is about working with it.

Body Kindness Matters

Being kind to your body means:

• Accepting rest without guilt.

• Feeding yourself nourishing foods.

• Speaking to yourself with compassion.

• Letting go of the idea that you must be “productive” every day.

Your body is always working for you. Show it care, patience, and gratitude.

In Summary

Your menstrual cycle can guide you, not hold you back. When you listen to your body’s rhythm and practice self-care, you can turn discomfort into connection. It is about going with the flow, not fighting against it.