According to the National Institute of Health and Medical Research (INSERM), a woman has her period an average of 38.2 years of her life. Welcoming and guiding them during all these years is therefore essential. But how do you live in harmony with your menstrual cycle? The specialist Aurélie Godefroy explains to us.
“The menstrual cycle should no longer be associated with taboo or shame. Seat of our wisdom and potential, it is on the contrary a wonderful instrument of self-knowledge if we know how to welcome and guide it. It must be an act of power and liberation. †
How do you live in harmony with your feminine cycle?
For Aurélie Godefroy, journalist, TV presenter and author of the book Develop your sacred feminine† the menstrual cycle is similar to that of the seasons † “The first two days correspond to winter, pre-ovulation to spring, ovulation to summer and premenstruation to autumn. †
Indeed, after menstruation (lower morale and fatigue similar to our winter mood) come sunny days and renewed energy. In summer our liveliness and inner radiance are at their peak. Finally, the approaching period is often experienced as a period so feared by women suffering from premenstrual syndrome (PMS) (a bit like anxiety and depression in the fall).
“The menstrual cycle sends us back to our ancestral connection to the lunar cycle. Let’s not forget that the female body is a beautiful but also complex system that is constantly evolving, especially in terms of energies. †
Diet and the menstrual cycle: two inseparable
Are your periods heavy, painful and eating up all your energy each month? To no longer experience them as a handicap, you must first adopt a healthy, balanced and targeted diet according to need of each.
Choose foods rich in zinc to soothe menstrual cramps, omega-3 to reduce inflammation of the uterus, iron to reduce the risk of anemia, or protein to prevent the cravings that often occur during menstruation. † It is advisable to consume leafy vegetables (dark), seaweed. It is also possible to take vitamins B and C, as well as herbs such as licorice, St. John’s wort or borage oil. †
“It is better to avoid foods based on vegetable fat and prefer foods based on animal fat (more absorbable), such as bone broth or fatty fish. You can supplement everything with glutathione (an antioxidant), chasteberry or black cohosh. †
Attached is a list of foods that you can consume during menstruation and that you should avoid. Objectively ? Avoid digestive disorders, pain or even anemia associated with the more or less profuse menstruation.
Which foods to prefer?
- greasy fish (salmon, mackerel, sardines…): reduces menstrual pain
- green vegetables (spinach, cabbage, Brussels sprouts): limits digestive disorders
- Dried fruits and nuts (grape, walnut, almond…): avoid cravings
- Whole grain (wheat, bulgur, quinoa, wild rice…): regulates digestion
- Lens : avoids iron deficiency, and thus the risk of anemia
Which foods to avoid?
- industrial sugar (soda, candy, cake, etc.): leads to an excess of inflammatory reactions
- Salty (ultra-processed products…): causes water retention
- Caffeine (coffee, tea, energy drink…): prevents you from relaxing
- Oils rich in omega-6 (sunflower, peanut, etc.): leads to excessive inflammation
- Alcohol : prolongs and intensifies pain
Premenstrual syndrome: how to accompany it?
Irritability, anxiety, insomnia, restlessness, fatigue, tender and swollen breasts, swollen abdomen, headaches… Here is the (long) list of premenstrual symptoms. But know that it is possible towelcome your period more peacefullyespecially by setting up a few simple and essential rituals for your well-being. “It goes through moments of rest, of yoga, like yin yoga or restorative yoga. You can also keep a diary to be more aware of the cycle, which helps to better experience the different phases. †
The womb meditation
Have you ever tried to get a meditation ritual to connect with your womb † Objectively ? Explore this powerful female organ. Before, “Sit comfortably, visualize yourself as a small orb of light coming from your head to your womb. Express your gratitude and then do the opposite. Inhale deeply and then release as you exhale. You can slowly open your eyes. †
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