Phase 4 · Inner autumn · Waning moon
Premenstrual phase
Your energy slowly turns inwards again. A time for honesty, for closing cycles and for taking care of yourself.
What happens in your body
After ovulation, progesterone rises to prepare the body. If there is no pregnancy, both hormones drop towards the end, and that makes way for your period. It is the longest phase of the cycle.
It is the autumn of your cycle: like trees letting go of their leaves, you may notice more clearly what you need and what you don't. Your sensitivity is a compass.
Plants and herbal teas
Plants that have traditionally accompanied this phase.
Lemon balm
Calms the nerves and keeps you company on the more sensitive days.
Chamomile
Relaxes the body and helps you sleep better at night.
Lavender
Its scent and its tea invite calm and sleep.
Autumn tea
Lemon balm, chamomile and lavender
- 1 teaspoon of lemon balm
- 1 teaspoon of chamomile
- A few lavender flowers (the flavour is strong)
Pour over freshly boiled water, cover and leave to steep for 5 to 7 minutes. Ideal before bed.
Foods that support you
- Comforting carbohydrates: sweet potato, pumpkin, brown rice, oats.
- Magnesium: pure cacao, nuts, banana, leafy greens.
- Chickpeas and sunflower and sesame seeds: vitamin B6 and minerals.
- Warm, regular meals to keep your energy steady.
- Cutting down on sugar, salt, coffee and alcohol often helps you feel better.
- If you eat fish: mackerel or sardines, with 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.
Roast sweet potato with chickpeas and tahini
Roast diced sweet potato with chickpeas, paprika and cumin. Serve with a tahini and lemon sauce and sesame seeds.
Pumpkin soup with brown rice
Cook pumpkin, onion and carrot, blend and serve with a spoonful of brown rice and sunflower seeds.
Yoga poses
Move slowly, breathe, and stay in each pose for as long as it feels good.
Gentle seated twist
Sitting cross-legged, slowly turn your torso to one side and then the other. It relaxes the back and can ease the feeling of bloating.
Seated forward bend (paschimottanasana)
Sitting with your legs stretched out, lean forward without forcing. It stretches the back and legs and calms the mind.
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.
Yoga nidra
Lying on your back, covered with a blanket, you follow a guided relaxation. A very deep rest for the more sensitive days.
Exercise and activities
Exercise
Gradually lower the intensity: pilates, yoga, gentle strength work, walks in nature.
Activities
Finishing and tidying up tasks, setting boundaries with kindness, writing, spending time in nature, self-care.
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.