The menstrual phase consists of the bleeding days when progesterone plunges and causes the uterine lining to shed, typically lasting anywhere from 1-5 days, however each body is very different. Energy tends to be at its lowest, sometimes to the point of extreme fatigue or feeling withdrawn. To honor this intense release, intentional rest is very important.
From a nourishment aspect, consuming iron-rich and hydrating foods is crucial towards replenishing the supply of blood and electrolytes that are lost during menses. It's best to avoid heavy or greasy foods during this time that may disrupt digestive and reproductive processes and create stagnation and congestion in the uterus.
SOURCES OF NOURISHMENT DURING THE MENSTRUAL PHASE:
GRAINS: buckwheat, wild rice
Contain essential B vitamins, plus minerals including manganese, phosphorus and zinc that all support healthy circulation and magnesium for improved digestion and energy metabolism.
VEGETABLES: beet, burdock, dulse, hijiki, kale, kelp, kombu, mushroom
Stimulate circulation and replenish blood, support the liver's and the body's natural detoxification process while seaweeds contain essential iodine to replenish minerals lost during menstruation.
FRUITS: blackberry, blueberry, grape, cranberries
These dark-hued fruits are blood tonics, and also hydrating and fibrous in nature to aid in water retention and support healthy bowels.
LEGUMES: adzuki, kidney beans
Kidney supportive foods that help to move stagnated blood and reduce swelling, while potassium aids as a diuretic to reduce fluid retention.
NUTS & SEEDS: pumpkin, flax
ANIMAL-BASED PROTEINS: pork, catfish, clam, lobster, mussel, oyster, scallop
OTHER: miso, sea salt
BOKETTO PANTRY STAPLES & SUPPORTIVE HERBS:
Shaman Shack Sea Clear Miso Spread
Dr. Cowan's Sea Vegetable Powder and/or Threefold Blend Powder
De Lune Menstruation Tonic
RECIPE IDEAS & INSPIRATION:
Gluten free buckwheat pancakes (batter infused with Qi Protein) + pumpkin seed butter
Grain free buckwheat granola + pumpkin seed milk with seasonal berries
Simple veggie hash / skillet with mushrooms, beets and kale (option to add any meat/seafood mentioned above)
AFTERNOON & EVENING
Mushroom wild rice
Kidney bean curry with Sea Vegetable Powder
Simple grilled scallops with Sea Clear miso spread
Qi Protein + Berry Smoothies blended with pumpkin or flaxseed milk base (opt for fresh over frozen fruit, ideally at room temperature)
Gluten free blackberry cashew bars (option to swap cashews for pumpkin seeds)