HORMONE SERIES | Get to Know Your Menstrual Phase (+ Smoothie Recipe!)
You might have noticed that the Menstrual Phase and the Follicular Phase technically overlap. Good eye! The Menstrual Phase is your bleeding phase and typically lasts 3 to 7 days. The first day of bleeding is also the first day of your menstrual cycle. During this phase, progesterone levels plunge signaling your uterine lining to shed. Your energy levels are typically at their lowest during this portion of your cycle and you may feel more tired and withdrawn. Honor your body’s natural inclination for relaxation and rest during this time.
Food Focus – During the Menstrual Phase, modify your diet slightly to include foods that replenish key nutrients lost during menstruation. Aim to incorporate foods rich in iron and B vitamins, including bone broth, beans, beets, and leafy green veggies.
Exercise Focus – REST!
Menstrual Phase Smoothie (serves two)
· 2 cups coconut/almond/hemp milk
· 1 scoop vanilla plant-based protein
· 2 tbsp hemp seeds
· 1 tbsp coconut oil
· 1 small beet
· ½ frozen banana
· ½ cup frozen blueberries
· Handful of spinach (optional)
Blend and enjoy!