Inner Winter: A Guide to the Menstrual Phase
Just like the seasons, our bodies and minds go through cycles, and winter is a time for rest, reflection, and rejuvenation. Today, I want to share with you how to embrace and flow with your inner winter. I will include lifestyle tips, activities, and nutritional advice to help you feel balanced, stress-free, and happy.
A few years ago, I found myself dreading my inner winter. But when I started living in sync with my cycle, I discovered that winter, both in nature and within ourselves, is a time to slow down, reflect, and nourish. This has helped me with my PMS symptoms, bad cramping and overall experience of living a cyclical life. Embracing my inner winter has transformed my perspective, and I hope these tips will do the same for you. Remember every body and cycle is different, and everything listed here might not align with your cycle. Listen to your body and make adjustments if necessary.
Understanding Inner Winter or the Menstrual Phase
The menstrual phase is the first phase of your menstrual cycle. It usually lasts from day 1 to day 5 in a typical 28-day cycle. During this time, the uterine lining is shed, resulting in menstrual bleeding, and hormone levels, including oestrogen and progesterone, are at their lowest. This drop in hormones often leads to feelings of fatigue and a desire for solitude. It's a time when you’re naturally more introspective, focused on self-care, and attuned to your body’s needs. Just as nature retreats and rests during the colder months, our bodies and minds also need this time to recharge.
Key Characteristics of the Menstrual Phase:
Rest and Reflection: During this phase, you may feel a natural inclination to slow down and rest, making it an ideal time for introspection and self-care.
Emotional Release: The hormonal shifts can lead to increased emotional sensitivity, providing an opportunity to release pent-up emotions and achieve emotional clarity.
Focus on Self-Care: Prioritising self-care routines such as gentle exercise, adequate hydration, and nourishing foods can help alleviate discomfort and promote overall well-being.
Understanding these characteristics can help you make more informed choices about your lifestyle, activities, and nutrition during this phase. As you move through your inner winter, embrace the changes and transitions with grace and compassion. Allow yourself the time and space to rest, nourish, and reflect. By doing so, you’ll find yourself feeling more connected, fulfilled, and at peace. Here’s how you can embrace this phase to be in alignment with your flow.
Tips for Inner Winter
The first day of my cycle is sacred to me. I love to spend it at home doing as little as possible. I will watch a feel good movie, do some gentle stretches, eat nourishing foods and drink herbal teas. Usually I try to take advantage of the nesting urge of the luteal phase and prepare foods, organise and make sure I can do as little as possible during my first day of bleeding. I will end the day with reading a comforting book, and taking a warm bath or hot shower.
Slow Down and Reflect
Take a few minutes each day to write down your thoughts, feelings, and reflections. This practice can help you process emotions and gain clarity. When balanced, this phase is often a time for great mental clarity and realisations. Spending time in quiet meditation, focusing on your breath and allowing your mind to settle will create space for you to listen to your inner voice. Reduce your screen time, especially in the evening. Instead, engage in activities that promote relaxation, such as reading or a creative hobby.
Create a Cosy Environment
Warm Lighting: Use candles or soft lighting to create a warm and inviting atmosphere in your home.
Comfortable Spaces: Arrange your living space with soft blankets, cushions, and warm colours to make it a sanctuary of comfort.
Aromatherapy: Use essential oils like lavender, chamomile, or eucalyptus in a diffuser to promote relaxation and wellbeing.
Rest and Rejuvenate
Prioritise Sleep: Aim for 8-9 hours of sleep each night. Create a bedtime routine that includes winding down activities like reading or listening to calming music.
Nourish Your Body
Warm and Nourishing Foods
Soups and Stews: Prepare hearty soups and stews with seasonal vegetables, legumes, and animal proteins, particularly lamb or beef. These meals are comforting and will give your body the nutrients it needs.
Root Vegetables: Incorporate root vegetables like sweet potatoes, carrots, and beets into your meals. They are grounding and provide essential nutrients.
Whole Grains: Include whole grains like quinoa, brown rice, and oats in your diet. They provide sustained energy and warmth.
Immune-Boosting Ingredients
Ginger and Turmeric: Add these anti-inflammatory spices to your dishes and drinks. They boost immunity and provide warmth.
Citrus Fruits: Include oranges, lemons, and grapefruits for a vitamin C boost. They help keep your immune system strong.
Garlic and Onions: These have natural antibacterial properties and add a lovely depth of flavour to your meals.
Hydration and Warmth
Herbal Teas: Sip on herbal teas throughout the day. Varieties like chamomile, peppermint, and ginger can be particularly soothing.
Warm Drinks: Enjoy warm beverages like hot chocolate, golden milk, or spiced apple cider. These drinks provide comfort and warmth.
Gentle Movement
Engage in gentle movement like Yin yoga, stretching, or walking. These activities help maintain flow and circulation without overexerting yourself.
Nourish your mind
Creative Pursuits
Art and Craft: Engage in creative activities like painting, knitting, or crafting. These activities can be meditative and fulfilling.
Writing: Start a blog, write poetry, or begin a gratitude journal or list. Writing can be a powerful tool for self-expression and reflection.
Connect with Nature
Nature Walks: The fresh air and connection to the natural world can be incredibly grounding.
Gardening: If you have indoor plants, spend time caring for them. Gardening, even on a small scale, can be therapeutic and rewarding.
Spiritual Practices
Meditation and Mindfulness: Dedicate time each day to meditation or mindfulness practices. Apps and guided meditations can be helpful if you're new to these practices.
Energy Healing: Explore practices like Reiki, acupuncture, or sound healing. These can help balance your energy and promote overall well being.
Embracing the flow
Embracing your inner winter is about honouring the natural cycles of your body and mind, giving yourself permission to slow down and rest. By integrating these lifestyle tips, activities, and nutritional advice into your daily routine, you can create a more balanced, stress-free, and fulfilling life.
Remember, it's okay to take a step back and focus on self-care. Just as nature renews itself during the winter months, you too can emerge from this season feeling refreshed and revitalised.
If you have any personal tips or experiences about flowing with your inner winter, I'd love to hear from you in the comments.
