If you are an adult woman, you have likely wondered how you can balance your body during the different phases of your monthly cycle.
Perhaps you have experienced PMS or other challenges related to these natural processes – which are actually the source of life itself for all humans and therefore deserve all the reverence, knowledge, and understanding available to us. Here we share an overview and some tips on how you can give yourself (or a woman in your life) the best possible support to live in harmony with your body.
Four Phases of Wisdom and Creative Flow
A woman's hormonal system moves in 28-day cycles divided into four phases: Menstruation, the Follicular Phase, Ovulation, and the Luteal Phase. These phases affect us not only physically but also emotionally in a way that is designed by nature to provide the best conditions for the creation of new life. If we are in balance with these phases, they don't need to be something that disrupts our lives – but instead gives us a stronger connection to our body, our creativity, and to nature.
1. The Follicular Phase
From the end of menstruation until ovulation, we create an egg and prepare ourselves – at least symbolically – for creating new life. Many women experience more energy and feel more creative from the beginning of their menstrual cycle. This can be a good time to focus on new projects and creative ideas that come from within ourselves.
2. Ovulation
Ovulation, which occurs in the middle of the cycle, is accompanied by a sudden increase in the hormones estrogen and testosterone which in turn affects how we feel. In this part of the cycle, we are often more receptive to new ideas. Sexual desire also peaks for many women during this phase, and our bodies release pheromones to attract sexual attention. This is a good time for those who want to become pregnant, but also a natural time to complement our ideas with "feedback" from the world around us.
3. The Luteal Phase
The weeks after ovulation are a more evaluative and reflective time when we can look back at what has been created and at the negative or difficult aspects of our lives that need to be changed or adjusted. This applies to our health as well. During this time, you may undergo a kind of "stress test" on the inside which brings your imbalances to the surface. This gives you the opportunity to find solutions to your health problems. If we are extra conscious during this period, it can give us insights and healing that strengthens our entire being. In this phase, it can be very helpful to use herbs and nutrients that support different processes. Here are some suggestions:
PMS:
Tulsi, Yarrow, Lemon Balm, Chamomile, Dandelion, Ginger
Low energy (exhaustion):
Nettle, Rhodiola, Siberian Ginseng, Schisandra, Astragalus, Red Clover.
Worry, anxiety and heart palpitations:
Lemon Balm, Reishi, Schisandra, Tulsi.
Stress:
Ashwaganda, Rhodiola, Siberian Ginseng.
You can naturally increase your body's progesterone levels with Vitamin C. Vitamin C at doses of at least 750 mg per day has been shown to raise progesterone in women. Vitamin C is a fantastic product for many different functions in the body which can also support during PMS.
Studies have shown that PMS symptoms may be linked to low levels of the neurotransmitters GABA and serotonin, as well as low magnesium. GABA is available as a supplement. Also L-theanine which increases levels of GABA, as well as serotonin and dopamine.If you experience stress, meaning difficulty relaxing, then L-theanine is a good idea. The neurotransmitters GABA, dopamine and serotonin play a major role in our mood and emotions. You can increase both serotonin and dopamine through exercise as well as sunlight, meditation, yoga, massage, sleep and a balanced diet. So relaxation combined with the right exercise and diet plays a very important role.
4. Menstruation
Menstruation itself begins when the egg is released and cleaned out (instead of beginning cell division as a fertilized egg). Emotionally, it is a period of rest and recovery. In many older cultures, it is completely acceptable for women to slow down during this period and rest more. It can also be a good period, if the energy is there, to organize or clean some aspect of life; to "Marie Kondo" your home or workplace to make more room for the next creative phase.
Here too there are simple nutritional and herbal remedies that can help with:
Menstrual pain:
Turmeric, Cinnamon, Ginger, Peppermint, Fennel.
Heavy bleeding and menstrual cramps:
Lady's Mantle, Parsley, Nettle.
Magnesium helps our body relax and can help with menstrual pain. It also helps with anxiety and stress, plus it has many important functions in the body.
Hot flashes:
Sage, Red Clover, Dandelion.
Vaginal problems such as itching and yeast infections:
Yarrow.
Urinary tract health:
D-mannose, Berberine, Probiotics, Cranberry.
Kidney support:
Birch, Nettle.
Other tips on herbs/vitamins that can contribute positively to specific challenges:
Hormone balance:
Red Clover, Maca, Shilajit.
Joint pain:
Nettle and Turmeric.
B vitamins are always worth considering. Preferably a high-quality B-complex. B-12 supports energy levels.
Digestion:
Yarrow, Peppermint, Wormwood, Dandelion, Anise, Cumin, Fennel, Artichoke.
Digestion affects our overall health. That's why it's important to have a well-functioning stomach. This is where beneficial gut bacteria (probiotics) and enzymes come in, which we typically recommend to most people.
Strengthening your liver - having a well-functioning, happy liver tremendously affects our health. Vegetables like broccoli, cauliflower, and cabbage contain a compound called indole-3-carbinol that supports the liver's detoxification of estrogens. Indole-3-carbinol is also available as a supplement.Indole-3-carbinol is also available as a supplement.
Herbs for the liver:
Dandelion, Milk Thistle, Burdock, Turmeric, Celery juice, Livatrex. We hope that you found something that gave you inspiration and knowledge. Don't hesitate to contact us if you need advice about your specific situation and health!
