Which well-being rituals to adopt according to your cycle?

The menstrual cycle is more than just a few days of menstruation. It is made up of four distinct phases, during which the body and mind undergo significant hormonal fluctuations. Learning to listen to your body and adapting your well-being habits to each phase of the cycle can improve your daily life, reduce menstrual pain and promote better emotional balance.

In this article, find out which wellness rituals to adopt at each stage of the menstrual cycle to be attentive to your physical and emotional needs.

Phase 1: The menstrual phase (Days 1 to 5)

"It's a time to let go and relax."

The menstrual phase begins on the first day of menstruation. During this period, estrogen and progesterone levels are at their lowest, which can lead to severe fatigue and menstrual pain.

What does the body need?

• Rest: Your body is working hard to expel the uterine lining. So it's essential to slow down.
• Listen to your emotions: During this phase, some women may experience heightened emotional sensitivity.

Well-being rituals :

1. Warmth and comfort: Use a heating patch or hot water bottle on the lower abdomen to relieve cramps.
2. Soothing infusions: Prepare infusions of chamomile or peppermint to relax muscles and soothe aches and pains.
3. Gentle yoga or meditation: Practice menstruation-friendly yoga postures (such as child's pose or butterfly pose) to release tension.
4. Journaling: Keep an emotional diary to express your thoughts and better understand your feelings.

Phase 2: The follicular phase (Days 6 to 13)

"The perfect time to set new goals."

After menstruation, the body begins to produce moreestrogen, which stimulates regeneration of the uterine lining. This phase is marked by renewedphysical and mental energy.

What does the body need?

• Get moving: Your energy levels are rising, and now is the ideal time to resume physical activity.
• Stimulate your creativity: Your mind is more alert and creative.

Well-being rituals :

1. Dynamic sports: Incorporate cardio sessions or dance classes to take advantage of this energy boost.
2. A light, vitamin-packed diet: opt for fruit and green vegetables rich in vitamins and minerals.
3. Emotional detox: Take advantage of this phase to sort out your affairs or start a new project.
4. Energizing facials: Use radiance masks or gentle scrubs to revitalize the skin.

Phase 3: Ovulation (Days 14 to 18)

"The self-confidence and sociability phase."

Ovulation marks the peak of estrogen and testosterone. This is the time when you feel more confident, energetic and sociable.

What does the body need?

• Express yourself: Your libido and charisma are at their peak.
• Connect with others: This is the perfect time to take social initiatives.

Well-being rituals :

1. Self-care beauty: Get a full facial or manicure to boost your self-confidence.
2. Social activities: Organize a dinner party with friends or plan an outing.
3. Guided meditation on gratitude: Take a moment to express your gratitude and strengthen your emotional well-being.
4. Stimulating fragrance: Use a fragrance with citrus essential oils (like orange or lemon) to boost your mood.

Phase 4: The luteal phase (Days 19 to 28)

"A time to slow down and take care of yourself."

After ovulation, the body begins to produce more progesterone to prepare the uterus for a possible pregnancy. This phase is marked by mood fluctuations and reduced energy.

What does the body need?

• Listen to your body: You may experience signs of fatigue and food cravings.
• Take care of your emotions: Premenstrual syndrome (PMS) can cause irritability and low morale.

Well-being rituals :

1. Cocooning care: Take a hot bath with bath salts to relax.
2. Comfort food: Focus on magnesium-rich foods (dark chocolate, almonds) to soothe cramps and moods.
3. Relaxation techniques: Try deep breathing or belly massage with essential oils (such as lavender or chamomile).
4. Limit screen time: Reduce your screen time and focus on quiet activities such as reading or drawing.

Summary

Adopting wellness rituals adapted to each phase of the menstrual cycle helps you cope better with hormonal fluctuations. Each phase has its own particularities and specific needs:

By taking care of yourself throughout your cycle, you can better understand your body and improve your overall well-being.

References

1. Harlow, S. D., et al. (2014). Understanding menstrual cycle variability: Lessons from daily data. Epidemiologic Reviews. Available here
2. Breaking the menstruation taboo in the face of stigma. 50-50 Magazine. Available here
3. French women, menstrual cups and the impact of menstruation on their lives. IFOP. Available here
4. Menstrual health: a taboo hindering equality. The Body Optimist. Available here
5. Menstrual cycle phases and self-care tips. Women's Health Journal. Available here