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Supporting Your Body During Menstruation – Especially on Heavy Bleed Days
- Renee Diment
- Apr 2
- 2 min read
Your body isn’t broken during your period—it’s just asking you to listen.The menstrual phase of your cycle is an opportunity to slow down, reset, and reconnect with your body. While society might encourage you to “push through,” this is a time when working with your body, not against it, leads to better long-term health and energy.
Here’s how to best support yourself—especially on those heavier bleed days.
1. Honour Your Energy Levels
During menstruation, especially the first 1–3 days when bleeding is heaviest, oestrogen and progesterone are at their lowest. This can leave you feeling more fatigued, less motivated, and even foggy or emotional. It’s not laziness—it's biology.
🧠 What to do:
Instead of pushing yourself through high-intensity workouts, honour your energy by choosing gentle movement like:
Nature walks
Yin yoga or gentle stretch sessions
Deep breathing or breathwork
Restorative Pilates
These options support circulation, reduce cramps, and enhance your mood without draining your energy reserves.
2. Nourish and Rebuild with Food
Your body is shedding the uterine lining—it’s a mini-detox, and it needs nourishment. You're also losing iron, so replenishing nutrients is key to maintaining energy and supporting your body’s natural processes.
🥗 Focus on:
Iron-rich foods: spinach, red meat, lentils, pumpkin seeds
Magnesium: helps with cramping—found in dark chocolate, leafy greens, almonds
Hydration: herbal teas, filtered water with lemon or sea salt
Warm, cooked meals: soups, stews, and slow-cooked dishes support digestion and feel grounding during this inward-focused phase
3. Let Go of the “All or Nothing” Mindset
Just because you're not lifting weights or smashing a cardio session doesn't mean you're not taking care of your health. Movement looks different in each phase—and that’s okay. What matters is consistency and compassion over intensity and burnout.
🌀 This is your winter season. Like nature, we are cyclical. Give yourself permission to rest, restore, and recalibrate.
4. Use This Time for Reflection
With hormones at their lowest, you may feel more introspective and emotionally sensitive. Use this time to journal, meditate, or reflect on what’s working and what isn’t in your life.
📝 Ask yourself:
What do I need more of right now?
What’s draining me that I can let go of?
How do I want to feel in the next phase of my cycle?
5. Your Period Isn’t a Weakness—It’s a Superpower
Reframing your period as a time of wisdom, rest, and restoration can help you shift from frustration to empowerment. When you learn to work with your cycle, you create space for more energy, better workouts, fewer cravings, and a deeper connection to your body.
✨ Supporting your body through gentle movement, nutrient-rich foods, and intentional rest during your bleed days sets the tone for a stronger, more vibrant follicular and ovulation phase ahead.
Remember: It’s not about doing less—it’s about doing what your body actually needs.
If you’re curious about how to cycle sync your workouts and nutrition, or want support through all phases of your cycle, check out our Cycle Sync Club and personalised programs to help you thrive every day of the month.
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