A Complete Guide to Supporting Your Cycle🩸

 Hormones, Mood, Fertility and Beyond | Our Mother's Day Sale this Week | Recipe! Schisandra Chocolate Bites [View this email in your browser]( All of nature moves in cycles. The seasons cycle through winter, spring, summer, and fall. The moon cycles from the new moon to the full moon, and then back to the new moon. As women, we have many cycles within our being – everything from sleep cycles and cardiac cycles to menstrual cycles. Every month, as a menstruating woman, your body will go through four different phases. And, just as it is important to nurture your body differently for different seasons, it is equally important to support yourself throughout each phase of your menstrual cycle. When you support your cycle throughout all its phases, you nourish your body on a deep level. This cycle of self-love and self-care acts as the foundation of hormonal balance in our bodies. Having balanced hormones will not only help to increase fertility and decrease PMS symptoms, it will also increase overall health and vitality as our bodies prepare to reproduce when we are functioning at our optimum level. Along with daily nourishment in the form of healthy foods & movement, you can promote internal balance by honoring & supporting yourself through each phase of your cycle. This is how you nurture the most intimate relationship you will ever have. When you dive deep into caring for yourself with reverence and joy, your whole life emanates harmonious femininity. Supporting each phase of your cycle holistically begins with the foods you eat, the activities you partake in, and the integration of herbal medicine to support, rebalance and restore the body. Always tune into your intuition when it comes to choosing foods & herbs that resonate for you and your body. [It’s best to work directly with a holistic or herbal practitioner if you need guidance, direction, and support.]( The menstrual cycle is divided into two main phases: the follicular phase and the luteal phase. Within these phases, there are two additional phases: menstruation and ovulation. The follicular phase starts on the first day of your cycle (the first day of menstruation) and lasts until ovulation, usually around day 14-16. The luteal phase begins after this, and continues through days 15-28 (approximately), leading up to your next period. These phases are prompted by hormonal changes that occur naturally within the body, and so the health of our menstrual cycles can tell us a lot about the health of our hormones. Changes during the menstrual cycle are controlled by various hormones. When these hormones become too low or too high, women experience various symptoms. Through proper diet, herbs, and supplementation, we can support our bodies and hormones to alleviate these symptoms and promote a healthy and regular menstrual cycle. In all cycle phases, it’s important to support the body with real, whole foods while limiting/avoiding the following: - Highly processed and refined foods including refined flour - Junk and fast foods - Sugar and artificial sweeteners - Damaged fats (vegetable oils, fried foods, etc.) - BPA found in plastics, and plastic in general (these contain hormone disruptors!) - Conventional, hormone-containing meat (look for organic, pasture-raised, grass-fed, wild-caught, hormone- and antibiotic-free meats) - Sulfites and other food additives - Chemical toxins found in conventional personal care products, household cleaners, and air fresheners - Excessive use of drugs & alcohol The following is a general guide of what to focus on and is not set in stone. You can most certainly consume foods in other phases or throughout the month even if they’re only listed in one phase. The idea is that the nourishment recommended will support a smooth transition through each stage and focus on consuming more of those foods during that part of the cycle. This phase starts on day one of your cycle (the first day you start to bleed). Typically, this phase will last anywhere between 3-5 days in a healthy individual. When the body recognizes that pregnancy did not take place, hormonal changes occur to shed the uterine lining (bleeding is the uterine lining leaving the body). Progesterone and estrogen production drops as menstruation begins. Because the focus of this phase is to clear the blood/uterine lining out of the body, it is important to support your body through this elimination process. You may feel more tired than usual and have cravings for [food like chocolate](. These cravings are usually your body speaking and asking for iron and magnesium-rich foods. Take as much time as you need during this phase to rest, recharge & restore. NOURISHMENT for the Menstrual Phase Foods that are rich in[minerals,]( [vitamin C](. Plus plenty of water - aim for ½ your body weight in ounces every day. Avoid heavy + fatty foods, alcohol, red meat, excess caffeine (especially coffee), and highly processed + overly salty foods during this phase. Include: Bone, herb, vegetable, or miso broth, dark leafy greens like collards, kale, spinach & Swiss chard, beets, broccoli, bananas, [dark chocolate]( [nettle leaf,]( sweet potatoes, seaweeds, berries, avocado, buckwheat, adzuki beans, kidney beans, black beans, lentils, tempeh, nut butter, and Himalayan sea salt. Omega 3-rich foods such as walnuts, wild-caught fish, hemp seeds, and chia seeds. SUPPORTIVE HERBS for the Menstrual Phase - [Nettle leaf]( a tea, infusion, or tincture) is high in iron & antihistamines - [Spirulina]( to support remineralization & detoxification + a decrease in inflammation - Ginger tea & [Turmeric]( any pain/inflammation during or prior to menstruation - [Dolores]( as needed for any pain during menstruation - [Stress Relief Tea]( calming support - [Chaga]( for the reduction of inflammation, iron & immune support MOVEMENT, RITUALS, & REMEDIES for the Menstrual Phase Avoid high-impact workouts during this time. Gentle movement as desired, such as stretching and restorative yin yoga, yoga nidra, or light walking. Warm baths with magnesium & sage, and hot water bottles are very soothing at this time. Try resting, reading, and journaling. This is the phase in which our bodies begin to prepare for a potential pregnancy. It is an opportunity for a new beginning and we often feel heightened energy, creativity, and vitality. There is a steady increase of follicle-stimulating hormone (FSH) as well as increased estrogen, which causes luteinizing hormone (LH) levels to increase and several follicles to develop. These follicles hold immature eggs, until at least one is released in ovulation. During this phase, you want to support the potential for increased vitality through nutrition and rituals. NOURISHMENT for the Follicular Phase Eat plenty of probiotic-rich foods and foods that are high in fiber, vitamins E, B, and zinc. Incorporate foods that support the liver and help metabolize/eliminate excess estrogens from the body, like cruciferous vegetables. Focus on sprouted and fermented foods like broccoli sprouts, sauerkraut, and kimchi. Ensuring that you are getting adequate fiber is also essential for healthy elimination of excess estrogen - ground flax seeds and psyllium husk are great options. Include: Watercress, parsley, broccoli, leafy greens, avocados, lemons & limes, oranges, grapefruit, oats, mung beans, lentils, cherries, pomegranates, carrots, zucchinis, quinoa, avocado, pumpkin seeds, pasture-raised organic chicken & eggs, white fish, olives, sauerkraut, nut butter, and coconut yogurt. SUPPORTIVE HERBS for the Follicular Phase - [Nettle]( for replenishing iron. - [Schisandra]( to replenish, post-menstruation. - [Spirulina]( high in b12 + helps boost energy by rebuilding red blood cells. MOVEMENT, RITUALS, & REMEDIES for the Follicular Phase Flow yoga, dancing, hiking, walking, and light jogging are best in this phase. As are activated breathwork, gua sha, self-massage, and other types of massage. Social connection, new experiences & activities are also beneficial at this time. You’ll likely find that your creative juices are most fluid during this time. This phase typically occurs around the middle of your cycle, usually day 14 for most women, but for women on a 32-day cycle, it could be on day 16 as well. The ovulation phase lasts for only 24hrs! Be mindful if you are not looking to conceive - you have to be careful & practice safe sex for the entire week as sperm can survive for up to 5 days. Once inside your body, they wait while the egg is released from the ovary and travels to the uterus. There is a 1-2 day window when we are fertile and when we experience a peak in estrogen, LH, and FSH. This phase is also when we feel at our social and sexual peak. Energy levels are up, our skin looks vibrant and clear, and we have an extrospective presence. During ovulation, you may feel warmer than usual as your body temperature increases by .5 degrees. If you are trying to get pregnant, this is the perfect time! If not, [track your cycle]( take precautions during the week you’re ovulating. *note things that can affect your cycles/ovulation below NOURISHMENT for the Ovulatory Phase Consume foods and herbs that support [liver cleansing.]( Focus on anti-inflammatory, high-fiber foods like fruits, a variety of vegetables, and sprouted nuts, plus plenty of probiotic-rich foods. Include: Asparagus, spinach, Swiss chard, Brussels sprouts, dandelion, figs, coconut, raspberries, dates, apricots, [turmeric,]( quinoa, lentils, almonds, pecans, Brazil nuts, lamb, wild-caught salmon, [spirulina,]( psyllium husks, and fermented foods such as raw apple cider vinegar, sauerkraut, kimchi, kefir, and coconut yogurt. SUPPORTIVE HERBS for the Ovulatory Phase - Dandelion or burdock root to help support [liver detox & elimination.]( - [Maca]( for enhanced energy, stamina & libido. MOVEMENT, RITUALS, & REMEDIES for the Ovulatory Phase Higher-intensity workouts such as running or power yoga are best during this phase. Attend groups, workshops, and community events. Open communication and personal connection. This is a great time for attracting potential partners or new friends. This phase begins right after ovulation. It is marked by the breaking down of an unfertilized egg and a spike in progesterone levels before they drop off at menstruation. This abrupt change in hormones is what can sometimes lead to intense or unpleasant feelings and symptoms. This is generally a time when we begin to look within. As we move through this phase, it is normal for our energy to decrease and we may become more withdrawn and introverted. Nurture yourself deeply during this time. NOURISHMENT for the Luteal Phase Eat foods that support serotonin production like dark greens, healthy fats like salmon, eggs, and avocado, plus sprouted nuts & seeds and root vegetables. Add in magnesium-rich foods to increase energy and libido, like pumpkin seeds, spinach, Swiss chard, and dark chocolate. Focus on healthy fats and protein to promote satiety and reduce cravings during this phase. Reduce/eliminate excess caffeine, alcohol, and dairy during this phase. It is best to eat warm, grounding foods, especially towards the end of this stage as you transition into the menstrual cycle. Include: Celery, kale, collards, ginger, sweet potatoes, squash, parsnips, carrots, bananas, apples, dates, pears, brown rice, chickpeas, walnuts, pasture-raised organic poultry & eggs, wild-caught halibut & cod. Magnesium-rich foods such as spinach, beet greens, celery, Swiss chard, avocados, organic dark chocolate, quinoa, and almonds. Omega 3-rich foods such as walnuts, wild-caught fish, hemp seeds, chia seeds, and [spirulina.]( Drink plenty of water and include electrolytes as needed - especially if you tend towards water retention prior to menstruation. SUPPORTIVE HERBS for the Luteal Phase - [Womb Tea]( which helps regulate hormones & balance moods drink on the days leading up to your cycle to support your uterus. - Triphala for pre-cycle constipation. *Only take 1-2x during this phase with plenty of water. - [Qi Energy]( or [Liver Vitality]( to promote elimination & balanced hormones. - [Happiness Tonic]( or [Mucuna]( if you struggle with your mental health prior to menstruation. - [Reishi]( for stress & sleep support. - [Golden Moon]( for reducing inflammation & relaxing support. MOVEMENT, RITUALS, & REMEDIES for the Luteal Phase Pilates, strength training, and yoga are best during this phase - especially in the first half of the phase. Lighten or reduce the intensity of your activities towards the end of this cycle. Self-massage, gentle womb massage, yoga nidra, gentle breathing, castor oil packs, warm magnesium baths, and anything that is soothing and comforting are great to include. Intuition is most potent during this phase. Dream journaling & stream of consciousness writing are powerful tools during this time into menstruation. [Continue Reading On the Blog]( [Recipe Here!]( [20% OFF BUNDLES]( Like a mycelium network, let's connect! For recipes and magic follow [@ANIMAMUNDIHERBALS]( [Instagram]( [Facebook]( [Website]( Copyright Anima Mundi Herbals © 2022 All rights reserved. Our NYC Store address is: 31 Noble street Brooklyn NY 11222 Want to change how you receive these emails? You can [update your preferences]( or [unsubscribe from this list](.