Phase Menstrual · Days 1–5

Menstrual Eliminate and Restore

The lining of the uterus sheds and hormones are at their lowest point of the month. This is the phase with the least energy available, and that is physiology, not a lack of willpower.

What happens inside

Hormones at their lowest. Your body is asking for calm.

Oestrogen and progesterone drop at the same time, which explains the tiredness, the mood swings and the lower tolerance for noise and effort. You are not performing less — your system is doing different work.

How it usually feels

Less energy and less drive to do much
Cramps or heaviness low in the abdomen
A need for more sleep
Less tolerance for hard effort

These are tendencies, not rules. Every body experiences them differently.

Food

What supports your body right now

These days your body is clearing out and renewing — food helps ease that process.

Iron
Between 30 and 80 ml of blood is lost. Lentils, spinach and red meat help replace it.
Magnesium
Associated with milder cramps. Dark chocolate, almonds, avocado.
Omega-3
Salmon, sardines, walnuts and flaxseed oil. Reduces inflammation and helps ease the pain of these days.
Warm, cooked food
Easier to digest when your system is asking for rest.

See recipes for this phase

Movement
Walking, stretching, gentle yoga. It is the worst week of the month to demand maximum strength of yourself, and the best one not to.
One practical note
If you can choose, leave demanding meetings and decisions for next week. Your clarity comes back on its own.

General information, not a diagnosis. Read the medical notice before making significant changes to how you eat.