The menstrual phase — days 1 through 5 of your cycle — marks the beginning of a new hormonal rhythm. As oestrogen and progesterone drop to their lowest levels, your uterine lining sheds. But this phase is far more than a physical event. It is a neurological and metabolic reset that, when honoured, can set the tone for the entire month ahead.
Research published in the journal Frontiers in Neuroscience shows that during menstruation, the brain undergoes subtle shifts in connectivity. The default mode network — the part of the brain associated with introspection and self-referential thought — becomes more active. This is why many women report heightened intuition and clarity during their period.
What's happening hormonally
Both oestrogen and progesterone are at their lowest point. This hormonal baseline means your body is in a catabolic state — breaking down rather than building up. Your basal metabolic rate dips slightly, your body temperature drops, and your energy stores are redirected toward repair and renewal.
Prostaglandins, the compounds that trigger uterine contractions, also affect smooth muscle throughout the body. This is why some women experience digestive changes, headaches, or muscle aches alongside cramping.
Nutrition that supports this phase
Iron loss through menstrual bleeding is a genuine nutritional concern. The World Health Organisation identifies iron deficiency as the most common nutritional deficiency globally, and menstruating women are disproportionately affected.
Iron-rich foods to prioritise
- Dark leafy greens like spinach and Swiss chard (pair with vitamin C for absorption)
- Lentils and chickpeas — also rich in folate and fibre
- Pumpkin seeds — a handful provides roughly 2mg of iron
- Dark chocolate (70%+) — 28g contains about 3.4mg of iron
- Red meat or liver for those who eat animal products
Phase Tip
Pair iron-rich plant foods with vitamin C sources (citrus, capsicum, tomatoes) to increase absorption by up to 6x. Avoid drinking tea or coffee within 30 minutes of iron-rich meals, as tannins inhibit absorption.
Movement during menstruation
This is not the time for personal bests or intense HIIT sessions. Your body is already working hard. Research from the British Journal of Sports Medicine suggests that gentle, low-impact movement during menstruation can actually reduce cramping by increasing blood flow to the pelvic region.
Recommended movement
- Gentle walking — 20 to 30 minutes at a comfortable pace
- Restorative yoga — focus on hip openers and supine twists
- Light stretching — especially the lower back and hip flexors
- Swimming — the buoyancy reduces joint strain and warmth eases cramps
Rest as a practice, not a luxury
Rest is not the absence of productivity. It is the foundation upon which all future productivity is built.
— Dr Christiane Northrup
In a culture that rewards constant output, resting during your period can feel countercultural. But the science is clear: sleep quality, creative problem-solving, and emotional resilience all improve when we align our rest patterns with our hormonal rhythms.
Try This
Create a menstrual phase ritual: a warm bath with magnesium salts, a journal session, or simply an early bedtime. Treating rest as intentional rather than reactive transforms your relationship with this phase.