Living Life Aligned with Your Menstrual Cycle

Understanding and aligning your lifestyle with the stages of your menstrual cycle can enhance your overall well-being. At Good Intentions, we believe in the power of living in harmony with your cycle to optimize health and happiness.

The Four Stages of the Menstrual Cycle

Menstrual Phase (Days 1-5)

• What Happens: The shedding of the uterine lining.
• Symptoms: Fatigue, cramps, low energy.
• Self-Care Tips: Rest, use heat therapy, practice gentle yoga.
• Meals to Support: Iron-rich foods like spinach, lentils, and red meat.
  • Recipe: Spinach and Lentil Soup
    • Ingredients: Spinach, lentils, carrots, onions, garlic, vegetable broth.
    • Instructions: Sauté onions and garlic, add chopped vegetables and broth, simmer until lentils are tender, season with salt and pepper.

Follicular Phase (Days 6-14)

• What Happens: The body prepares for ovulation, and the uterine lining thickens.
• Symptoms: Increased energy, improved mood, heightened creativity.
• Self-Care Tips: Engage in creative projects, exercise, try new activities.
• Meals to Support: Fresh, light foods like salads, smoothies, and lean proteins.
  • Recipe: Quinoa and Veggie Salad
    • Ingredients: Quinoa, cherry tomatoes, cucumber, bell peppers, olive oil, lemon juice.
    • Instructions: Cook quinoa, chop vegetables, mix with olive oil and lemon juice, serve chilled.

Ovulatory Phase (Days 15-17)

• What Happens: Ovulation occurs, and the egg is released from the ovary.
• Symptoms: Peak energy levels, increased libido, social and outgoing mood.
• Self-Care Tips: Socialize, participate in high-energy activities, celebrate your body.
• Meals to Support: Nutrient-dense foods like leafy greens, nuts, and seeds.
  • Recipe: Kale and Walnut Pesto Pasta
    • Ingredients: Kale, walnuts, garlic, olive oil, whole grain pasta.
    • Instructions: Blend kale, walnuts, garlic, and olive oil into a pesto, mix with cooked pasta, serve warm.

Luteal Phase (Days 18-28)

• What Happens: The body prepares for a potential pregnancy, and progesterone levels rise.
• Symptoms: PMS symptoms like bloating, mood swings, and fatigue may occur.
• Self-Care Tips: Practice self-care, reduce stress, prioritize sleep.
• Meals to Support: Comforting, balanced meals with complex carbs and healthy fats.
  • Recipe: Sweet Potato and Black Bean Chili
    • Ingredients: Sweet potatoes, black beans, tomatoes, onions, spices.
    • Instructions: Sauté onions and spices, add chopped sweet potatoes and tomatoes, simmer until tender, stir in black beans, serve warm.

Call to Action Align your lifestyle with your menstrual cycle for optimal well-being. Subscribe to our blog for more tips on living in harmony with your cycle and follow us on Instagram and TikTok at @goodintentions_cali. Share your experiences with us in the comments below!