Self-care isn’t selfish and it isn’t always done in isolation.
Self-care also involves administrative and maintenance tasks for life. Getting groceries, meal prepping, drinking water, managing your finances, setting boundaries. It is important that you recognize which deeper care tasks are needed for you to live your best life.
Face masks, coffee dates, and a new outfit is wonderful, but it’s not going to create foundations that support the best version of yourself.
This is building on the previous emails so you’ll see familiar information and bit more.
Menstrual Phase (Days 1-5):
Self-Care: Self-reflection, journaling, meditation, and napping.
Why This is Important: During menstruation, your hormone levels (estrogen and progesterone) are at their lowest, which can lead to fatigue and a need for more rest. Reflecting and journaling can help you process emotions and set intentions for the upcoming cycle. Napping and meditation support energy restoration and mental clarity.
Nutrition: Leafy greens, chicken, fish, dark chocolate, turmeric, ginger, nuts, and yogurt.
Why This is Important: Leafy greens replenish iron lost during menstruation, while protein sources like chicken and fish help maintain energy. Dark chocolate can boost mood, and turmeric and ginger reduce inflammation and ease cramps.
Movement: Light yoga, gentle Pilates, walking, and stretching.
Why This is Important: Gentle movement helps to reduce muscle tension and increase circulation without straining your body, which is important when energy levels are lower during this phase.
Follicular Phase (Days 6-14):
Self-Care: Make plans, set goals, nurture yourself, and use positive affirmations.
Why This is Important: As estrogen rises, you may feel more energetic and creative, making this a great time for planning and setting new goals. Positive affirmations can build on this energy, boosting your confidence and self-motivation.
Nutrition: Salads, fruits, salmon, and chia seeds.
Why This is Important: Fresh, nutrient-dense foods support the liver in processing the rising estrogen levels, promoting hormone balance. Omega-3s from salmon and chia seeds help reduce inflammation and support brain function during this time of mental clarity.
Movement: Strength training, high-intensity cardio, resistance training.
Why This is Important: With increased energy and stamina, this is the perfect time to challenge your body with more intense workouts. Strength training and cardio can help build muscle and improve cardiovascular health during this phase.
Ovulation Phase (Days 15-17):
Self-Care: Communication, connection, networking, and public speaking.
Why This is Important: Estrogen levels peak during ovulation, which can boost confidence, social skills, and charisma. It’s an ideal time to focus on connecting with others, both personally and professionally, and to engage in activities that require clear communication and visibility.
Nutrition: Flaxseeds, soy products, legumes, avocado, fish.
Why This is Important: These foods support hormone metabolism and provide healthy fats, which are important for maintaining hormonal balance as your body transitions from high estrogen to progesterone production.
Movement: Weight lifting, kickboxing, CrossFit, HIIT.
Why This is Important: Your body is at its strongest and most resilient during ovulation, making it a great time for high-intensity exercises. This helps you make the most of your peak physical performance.
Luteal Phase (Days 18-28):
Self-Care: Finish projects, detox, journal, organize your space.
Why This is Important: Progesterone rises during this phase, which can increase the need for relaxation and a sense of order. Wrapping up loose ends and decluttering can reduce stress, while journaling helps you process the emotions that may arise as PMS symptoms appear.
Nutrition: Fish, lean meat, sweet potato, whole grains, dark chocolate.
Why This is Important: Complex carbs like sweet potatoes and whole grains help stabilize blood sugar, which can prevent mood swings and irritability. Magnesium-rich foods like dark chocolate can also reduce bloating and ease tension.
Movement: Light cardio, stretching, yoga, walking.
Why This is Important: As energy levels decline and your body prepares for menstruation, focusing on gentler activities like yoga and walking can help reduce stress, improve circulation, and maintain flexibility without overwhelming your body.
By aligning your self-care, nutrition, and exercise routines with the natural hormonal shifts of each phase, you can better support your body’s needs, improve overall well-being, and reduce common symptoms like fatigue, mood swings, and menstrual discomfort.
This approach helps you work with your cycle rather than against it, leading to a more balanced and fulfilling life.
