The Women’s
health edit
Did you know during the menstruation phase of a woman’s cycle, her immune system is at its weakest and that an enormous 80% of her immune system is redirected towards her reproductive system, leaving only 20% of the immune system left to support any other health issues. It is safe to say women and men need to be mindful and aware of the extra support, rest and nourishment a woman’s body may need at this time.
It is so important to learn the rhythms of the female hormone cycle so that we can live in accordance with our energy cycles rather than working against them.
Understanding the four stages of the cycle
Menstrual phase teachings by Superfeast mushrooms, shop their healing products on your healing toolkit.
Menstrual Phase
FEELING
During menstruation, women’s energy is usually at its lowest. You may feel tired, withdrawn and emotional. However, despite fatigue, ethnobotanical studies show that many indigenous cultures considered moontime especially sacred, with some even gathering in menstrual huts to bleed together and connect to their intuitive strength.
TO DO
Just like the winter season, during menstruation we typically go inwards and hibernate. This is the time to rest and focus on self care rituals.
◆ Nap and rest
◆ Nourishing baths
◆ Relaxing activities
◆ Journal
◆ Set intentions for the upcoming month
EXERCISE
Engage in slow movement such as walking or restorative/Yin yoga.
Days 1-5
Season - Winter
Element - Earth
FOOD
It’s important to replenish your body with foods rich in iron and zinc such as:
◆ Nettle
◆ Spirulina
◆ Spinach
◆ Kelp
◆ Sprouts
◆ Microgreens
◆ Collard greens ◆ Pumpkin seeds ◆ Radishes
◆ Artichokes
◆ Parsley
◆ Onions
◆ Raw honey
◆ Grass Fed/Sustainably Sourced Red Meat (Beef/ Kangaroo/Venison), Liver, Bone Broth and Duck, Wild Caught Seafood*
Follicular phase
FEELING
This pre-ovulation stage gives women a tremendous boost in confidence, mood, energy and libido. Mental clarity and creativity are at their peak, which makes you feel sociable, motivated and adventurous.
TO DO
Just as the spring season brings fresh awakening to the earth, this is the phase where we free ourselves from the heaviness and lethargy of the hibernation season.
◆ Physical activity
◆ Socialising
◆ Learning new hobbies or skills ◆ Go on a spontaneous adventure ◆ Craft or creative projects
◆ Speaking your truth
EXERCISE
Regular movement through cardio or exercise classes is important for mobilising fat, stabilising blood sugar and releasing high amounts of energy.
FOOD
Although you may be craving lighter meals, don’t forget to fuel your body with foods that sustain your increased energy such as:
◆ Carrots
◆ Flaxseeds
◆ Dandelion
◆ Milk thistle
◆ Sweet potato
◆ Sunflower seeds
◆ Broccoli sprouts
◆ Citrus
◆ Berries
◆ Gluten-free oats
◆ Free-Range Eggs, Sustainable Sourced Chicken, Wild-Caught Fish, Mussels*
Days 7-10 days
Season - Spring
Element - Air
Ovulation phase
FEELING
Thanks to an oestrogen boost, women tend to feel incredible! Confidence is glowing and sexuality and connection feel right at our fingertips.
TO DO
Ovulation is at a peak point in your cycle, just as summer is the fiery Yang of the year. This season and phase brings about extroverted, dynamic action.
Physical movement
Playful activities
Date nights
Job interviews
Networking and community events Step out of your comfort zone
EXERCISE
This is the time to engage in high intensity workouts such as running, HIIT, cycling, swimming. If you are looking for a physical release of sexual energy besides intercourse, try pole dancing, yoga, self pleasure or ecstatic dance.
OOD
Focus on foods that support liver detoxification and balance blood sugar such as:
◆ Flax seeds
◆ Chia seeds
◆ Cruciferous vegetables
◆ Sprouts
◆ Berries
◆ Celery juice
◆ Figs
◆ Red beans
◆ Amla
◆ Pomegranate
◆ Wild Caught Salmon and Tuna, Free-Range Eggs, Sustainably Sourced Lamb*
Days 3-5 days (1 day for ovulation)
Season - Summer
Element - Fire
FEELING
Your body is signaled to slow down and start preparing for winter menstrual hibernation. Flowing like water, women’s emotions can easily shift, swirl and surge during this time.
TO DO
Autumn is a time to wind down and shift your energy and priorities.
◆ Set boundaries
◆ Earthing or grounding
◆ Self-care
◆ Nesting
◆ To-do lists
◆ Create ritual space
◆ Be gentle on your imperfections
EXERCISE
During the first half, try strength training and light cardio and in the second half, try hatha yoga, Pilates, or walking.
FOOD
Liver-supporting foods and herbs help your body eliminate any excess hormones that can intensify PMS symptoms. Women crave comfort carbohydrates because they help uplift mood, which offsets the lack of oestrogen-associated serotonin. Instead, focus on foods such as:
◆ Green leafy vegetables ◆ Bananas
◆ Black beans
◆ Figs
◆ Raspberry leaf ◆ Peppermint
◆ Root vegetables ◆ Quinoa
◆ Buckwheat
◆ Sesame seeds
◆ Dates
◆ Ginger
◆ Wild-Caught Salmon/Fish (Sardines/Mackerel) Grass-Fed/ Sustainably Sourced Red Meat (Beef/Kangaroo/Venison)*
Days 10-14
Season - Autumn
Element - Water
Luteal phase
Why activating your core can help to heal your anxiety
Specific low impact activities have been proven to reduce your cortisol levels (your body’s stress hormone) to promote a clearer, calmer mind. By focusing on a slower, more mindful exercise routine, you’ll not only help alleviate stress and anxiety but can also expect a more restful night’s sleep and an overall improvement in mood.
According to research in the Proceedings of the National Academy of Sciences, core strength can actually help reduce the feeling of stress and anxiety. How? Well, a significant number of neurons in the axial (abdominal) muscles are actually connected to the adrenal medulla – the source of adrenaline, a neurotransmitter related to stress. Strengthening your core through workouts such as sit-ups, planks, bicycle crunches and push-ups are not only great for overall fitness but are also a key contributor to managing the detrimental effects anxiety has on our mental health and wellbeing.
Nervous system healing begins at the root
Are you holding tension in your pelvic area?
Sucking your belly in often?
Tensing without any active relaxation or deep belly breathing or dancing?
If the pelvic and belly region is feeling constricted too often, these nerves can send signals to the brain that we are not safe.
To combat this, I encourage
Gentle massage and lymphatic massage of the womb area
Deep belly breathing during meditation
Dancing with an emphasis to connect with your more sensual, soft and fluid side
Meditating with a focus on inviting safety into the root, pelvic and belly area
Regular awareness on whether you are tensing throughout the day
OUR GUT MICRO BIOME IS A MASTER REGULATOR OF OUR ENDOCRINE SYSTEM
OUR GUT MICRO BIOME IS A MASTER REGULATOR OF OUR ENDOCRINE SYSTEM AND I ENCOURAGE EVERYONE EXPERIENCING ANXIETY AND FEELINGS OF DIS REGULATION OF ANY KIND TO ADDRESS AND NOURISH THEIR GUT HEALTH.
MANY WOMEN I SPEAK TO ARE LIVING ON SMOOTHIES , SMOOTHIE BOWLS AND OATS, FIRST THING IN THE MORNING, SPIKING BLOOD GLUCOSE LEVELS AND NOT GETTING ENOUGH PROTEIN.
WHEN YOU ADDRESS YOUR GUT HEALTH, LOOK TO FUNCTIONAL MEDICINE SPECIALISTS AND TO PROGRAMS THAT FOCUS ON ADVANCED RELAXATION SO THAT THE DIGESTIVE SYSTEM CAN WORK AT ITS VERY BEST .
“The toxic feminine becomes divine feminine when she finds a sense of safety and security in her body.”
Face sculpting natural beauty workshop
International guest Olga guides us through her face sculpting education.
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