Phase 1 · Inner winter · New moon
Menstrual phase
The beginning of your cycle. A time to slow down, rest and listen to yourself from within.
What happens in your body
The first day of bleeding is day 1 of your cycle. Your hormones (oestrogen and progesterone) are at their lowest and the uterus sheds its inner lining: that is your period. It usually lasts between 3 and 7 days.
It is common to feel less energy and more of a pull to turn inwards. It is not something to fix: it is the winter of your cycle, the time when nature also rests under the earth before it sprouts again.
Plants and herbal teas
Plants that have traditionally accompanied this phase.
Ginger
Warming and comforting. A fresh ginger tea can ease the discomfort of the first days.
Nettle
Rich in minerals such as iron. A gentle support while your body renews itself.
Chamomile
Calms and relaxes the belly. Perfect before bed.
Winter tea
Ginger, nettle and chamomile
- 2 or 3 slices of fresh ginger
- 1 teaspoon of dried nettle
- 1 teaspoon of chamomile flowers
Boil the ginger in a cup of water for 5 minutes. Turn off the heat, add the nettle and chamomile, cover and leave to steep for 5 to 10 minutes. Drink it warm, in small sips.
Foods that support you
- Pulses and leafy greens (lentils, chickpeas, spinach, chard): they provide iron.
- A little vitamin C alongside the iron (lemon, pepper, orange, kiwi): it helps you absorb it.
- Warm soups, creams and broths made with seasonal vegetables.
- Beetroot, mushrooms and seaweed: nourishing and comforting.
- Pumpkin seeds and pure cacao: magnesium and zinc.
- If you eat fish: small oily fish (sardines, mackerel) for their omega 3.
A vegetarian way of eating, with the option of including fish if you eat it.
Dishes for this phase
Simple ideas for cooking with what feels good these days.
Red lentil and spinach stew
Fry onion, garlic and ginger, add red lentils, cumin and stock, and simmer for 15 minutes. At the end, add a handful of spinach and a squeeze of lemon: the vitamin C helps you absorb the iron.
Beetroot and mushroom soup
Cook beetroot, mushrooms, onion and a potato in vegetable stock. Blend and serve with toasted pumpkin seeds.
Yoga poses
Move slowly, breathe, and stay in each pose for as long as it feels good.
Child's pose (balasana)
Kneel, sit back on your heels and let your chest fall towards your thighs, with your forehead on the floor. It relaxes the lower back and belly, and calms the breath.
Reclined butterfly (supta baddha konasana)
Lying on your back, bring the soles of your feet together and let your knees fall to the sides. It gently opens the hips and pelvis. You can put cushions under your knees.
Legs up the wall (viparita karani)
Lying down, with your legs resting against the wall. It rests the legs and relaxes the whole body. If it doesn't feel comfortable these days, leave it for later.
Cat and cow
On all fours, alternate gently rounding and arching your back in time with your breath. It mobilises the spine and releases tension in the lower back.
Exercise and activities
Exercise
Easy walks, stretching and gentle yoga. Listen to whether your body wants to move or to stay still.
Activities
Resting without guilt, writing a journal, a hot bath, looking inwards and letting go of what you no longer need.
Plants are powerful too: if you are pregnant, breastfeeding or taking medication, check with a health professional first. This information is for learning and taking care of yourself; it does not replace a medical consultation.
A word you don't know? Have a look at the glossary.
Share your experience
How do you live this phase? I'd love to read you. With your permission, some experiences will be shared on the site.