Aunt Flo’s Menstruation Advice for Women
Understanding and embracing your menstrual cycle is essential for promoting women's health and overall well-being. Menstruation, commonly referred to as a period, is a natural bodily process where vaginal bleeding occurs regularly on a monthly or specific time interval. This bleeding is a result of the shedding of the uterine lining. Having a better understanding of the 4 phases throughout your cycle can help you be a better you through this experience. Menstruation is accompanied by various physical and emotional changes that can impact women differently. These changes may include mood swings, food cravings, abdominal or pelvic cramping pain, bloating, and fatigue. Recognizing and addressing these symptoms can contribute to a woman's overall health and wellness.
To optimize women's health and well-being, it is crucial to adopt menstruation practices that cater to each phase of the menstrual cycle. Each phase has unique characteristics and requirements.
Follicular Phase: The follicular phase is the first phase of the menstrual cycle, starting from the first day of menstruation and lasting until ovulation. During this phase, hormonal levels are low, and the body is preparing for ovulation. Helpful tips for this phase include:
Nourish your body with nutritious foods rich in vitamins and minerals.
Engage in light to moderate exercise, such as yoga or brisk walking.
Prioritize self-care activities like getting enough sleep and practicing stress management techniques.
Stay hydrated and drink plenty of water to support overall health.
Menstruation Phase: The menstruation phase occurs when the uterine lining sheds and is expelled through the vagina. This phase typically lasts for a few days. Here are some tips for supporting your well-being during menstruation:
Prioritize self-care and allow yourself to rest as needed.
Practice gentle movement and consider activities like walking, stretching, or gentle yoga to alleviate discomfort.
Use heating pads or take warm baths to soothe abdominal cramps.
Maintain a balanced diet by including foods rich in iron, such as leafy greens and lean meats, to replenish iron lost during menstruation.
Ovulatory Phase: The ovulatory phase occurs around the middle of the menstrual cycle when an egg is released from the ovary. This phase is characterized by a surge in hormones, including estrogen and luteinizing hormone (LH). Here are some tips for this phase:
Focus on self-care activities to nurture your emotional well-being, such as journaling or engaging in creative pursuits.
Practice stress reduction techniques like deep breathing exercises or meditation.
Prioritize healthy relationships and social connections for a positive mindset.
Indulge in nourishing foods rich in omega-3 fatty acids and antioxidants to support hormonal balance.
Luteal Phase: The luteal phase starts after ovulation and lasts until the beginning of menstruation. During this phase, progesterone levels rise, and the uterine lining thickens in preparation for a potential pregnancy. Here are some helpful tips for the luteal phase:
Maintain a balanced lifestyle by consuming a well-rounded diet with plenty of fruits, vegetables, whole grains, and lean proteins.
Engage in regular exercise, such as strength training or moderate aerobic activities, to support overall well-being.
Practice relaxation techniques like deep relaxation exercises, gentle yoga, or mindfulness meditation to manage stress.
Prioritize self-care activities that bring you joy and help you unwind, such as taking baths, reading, or spending time in nature.
- Jamila Jamison-Neto