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Originally published 17/2/2020Ovulation is where all the magic happens!It’s the main event of your menstrual cycle and for the average woman, it takes place around 400 times during her life so I think it’s a pretty important thing for us to all understand!As you’re reading this article, you’ll see that ovulation rests on a delicate dance between your hormones, and if anything goes wrong along the way, it can be delayed or sometimes stopped completely.You’ll also discover why ovulation is really important for your health.<h3>How ovulation works </h3>Eggs develop in the ovaries in little sacs called follicles. Multiple follicles develop and mature at the same time, but at different stages.It’s normal for your ovaries to have up to 12 developing follicles at any given time.Interesting fact: It takes about 100 days for an egg to fully mature and reach the ovulation finish line. That’s right, 100 days!This is exactly why healthy hormones are an everyday choice, not just something you can think about a week before your period starts!Most of the semi-developed follicles will never make it all the way to ovulation. Instead, around midway through your follicular phase (the phase between your period and ovulation), one of the follicles is selected to become “the dominant follicle” and then the focus is put onto getting that single follicle ready for ovulation.As the follicle is developing, it releases estrogen into the bloodstream and once estrogen hits its upper level in the body, a cascade of events occur that result in the egg being released from the dominant follicle into the fallopian tube.<h3>This is called ovulation. </h3>After ovulation occurs, the egg will only survive for about 12 to 24 hours. If it’s not fertilised by a sperm cell in the fallopian tube, it will start to degrade and then quickly die off.If the egg does meet with a sperm cell and gets fertilised, it starts rapidly dividing and doubling in size as it travels to the uterus over the next 6-12 days. If it successfully implants into the lining of the uterine wall then pregnancy occurs.All of these steps are controlled by your hormones! The development and selection of a dominant follicle, the release of the egg into the fallopian tube and the thickening of the uterine lining so the egg can implant are all governed by hormones.<h3>How your hormones control ovulation </h3>Your brain and ovaries need to communicate throughout all stages of the menstrual cycle and they do this via hormones.FYI – hormones are chemical messengers that tell a target cell to do something.When your Estrogen and Progesterone levels drop right down at the start of your period, this signals to the brain to produce a hormone called Follicle Stimulating Hormone (FSH).This hormone does what it sounds like it does! It stimulates the ovaries to grow follicles.As the follicles grow, they produce estrogen which (among other things) signals to your uterine lining to start thickening in preparation for a fertilised egg.As the follicles are growing and especially once a dominant follicle is selected, estrogen continues to rise.Once it hits a certain threshold, this tells your brain to secrete Luteinizing hormone (LH) which then tells your ovaries that it’s time for ovulation!Ovulation occurs about 10-12 hours after the peak of LH. The dominant follicle uses enzymes to break down its own walls so that the egg can pop out of a small opening and make its way into the fallopian tube.In case you didn't know, only one ovary will ovulate each cycle. The follicle that the egg was released from then has a very important job to do. It becomes a temporary endocrine gland called the Corpus Luteum.Before ovulation occurs, the dominant follicle is responsible for estrogen being the dominant sex hormone, but once ovulation occurs it also starts producing a large amount of the hormone Progesterone.Looking at the graph below, you’ll see that estrogen levels drop with ovulation and then both estrogen and progesterone levels rise, with progesterone taking over as the most dominant hormone in the second half of the cycle.<figure id="figure-vvjavbmkokm0g3twng"><img id="vvjavbmkokm0g3twng" src="https://cdn.durable.co/blocks/1fsa5wLzELYRvR9i7ZaODgCDzSw0m3cc7WOjXSYMkTrxoZ3LA7hkhSKtomjV7F0M.png" alt="person in brown long sleeve shirt" title="person in brown long sleeve shirt" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1fsa5wLzELYRvR9i7ZaODgCDzSw0m3cc7WOjXSYMkTrxoZ3LA7hkhSKtomjV7F0M.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>The second half of the cycle is called the Luteal Phase and it occurs between ovulation and your next period starting.If for some reason ovulation doesn’t’ occur, there won’t be that all important surge in Progesterone.<h3>You are not a clock or a calendar! </h3>There are a lot of different factors that can affect the communication between your brain and ovaries such as exercise, diet, sleep and stress.Changes in any of these lifestyle factors or something major in your personal environment can change the timing of ovulation. And it’s the timing of ovulation that determines the length of your cycle!Let me explain how this works… The menstrual cycle can be broken down into 4 phases: menstruation, the follicular phase, ovulation and the luteal phase. Read more about the phases in this post.The length of the luteal phase is between 10-16 days1 but the length of the follicular phase varies for each woman, depending on when she ovulates.Once ovulation occurs, a woman who doesn’t become pregnant will get her period within 16 days.Changes in the length of your menstrual cycle are more typically pinpointed to a change in the length of the follicular phase – which is determined by the timing of ovulation!Most women find that their Luteal Phase is pretty consistent in length with only a day or two variance. If the luteal phase is less than 10 days long, this is referred to as a Luteal Phase Defect and it indicates a hormone imbalance.<h3>Does it matter if I don’t ovulate? </h3>Yes. Very much.Ovulation is how your body makes Progesterone and this hormone is very important for mood, bone health, metabolism, thyroid health and protecting your uterus &amp; breasts from cancer.Having an anovulatory cycle once in a while is nothing to worry about. However it if happens regularly or you are not ovulating at all, then this can lead to some long term health concerns and is something you should seek help to resolve.<h3>3 quick tips to optimise ovulation: </h3>TIP – reduce or manage your stress.Ovulation is a stress-sensitive event! If you are feeling the effects of stress on a daily basis, your body is listening closely to this and it will determine that it’s not safe for pregnancy to occur, which means it’s not safe to ovulate. Here are my best anti-stress tips.TIP – don’t under-eat carbs.Undereating, especially undereating carbs can stop ovulation. This is an adaptive decision made by the brain to put baby-making on the back burner when there isn’t enough food (which it considers as a famine). This is called hypothalamic amenorrhea.TIP – manage your blood sugar levelsA diet that is high in refined sugars or refined carbs will lead to insulin resistance and that directly interferes with ovulation.<h3>How do you know if you’re ovulating? </h3>A regular, ‘normal’ menstrual cycle is a very good sign that you are!As a guide, this means your cycle is between 24 and 38 days long, with menstruation lasting between 2-7 days. Click here for more information about what is and isn’t normal.However, if you want to be sure that you are ovulating, you’ll need to track your basal body temperature and/or cervical fluids. My course ‘Chart Your Cycle 2.0’ teaches you exactly how to do this.Or, you can, of course, get your progesterone levels tested to confirm ovulation, but this needs to be timed correctly and that means that a test on day 21 of the cycle won’t be correct for everyone.Big love, Rach xx

Why You Need to Ovulate and How it Happens

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Originally published 7/2/2020It’s such a shame how little we are taught about our menstrual cycle and our body in general.Understanding your menstrual cycle, your hormones and your ever-changing body is one of the most empowering things I can think of for a woman.And I’m ALL about empowering women!If you’re like me, you probably learnt very little about your body and your cycle during health class!Seriously, all I remember from those lessons (apart from putting condoms onto banana’s) was having the idea that I could get pregnant ‘any day of the month’ drummed into me…..which is totally wrong by the way!Women aren’t fertile 100% of the time so it’s impossible for us to get pregnant "all the time!"Don’t worry if you didn’t know this. Or if you don’t really understand what’s happening with your body at all.I’ve got you sister.<h3>In this Article</h3>We’ll cover all the menstrual cycle basics and I’ll show you what a typical cycle should look like. Ie, what’s normal and what isn’t!You’ll also learn about the 4 phases of your cycle… because there is so much more to it than just your period!And lastly, I’ll help you understand your hormones by giving you a simple overview of what they are doing each month.Ready to understand your body on a whole new level?Let’s do it!<h3>The life cycle of women </h3>Firstly, let’s cover the big picture – the overall life-cycle of a woman’s fertility and hormones. I’ve broken them down into the basic life phases. ⠀ These ‘phases’ of life can occur at very different times for each individual woman so the ages noted are just averages.PUBERTY Her breasts start to develop, hair grows in new places, sweat glands kick into gear, genitals usually change shape and vaginal discharge begins, often noticed on her undies.⠀MENARCHE The official start of fertility is marked when her first period arrives. This is known as Menarche and I'd personally love to live in a world where this is celebrated!REPRODUCTIVE YEARS The years in which she is ovulating and able to become pregnant.PERI-MENOPAUSE The transition to menopause which begins with declining hormone levels and often lasts several years.MENOPAUSE Menopause is 1 day - the 12 month anniversary of her last period. She has officially moved out of her fertile years.⠀POST-MENOPAUSE The time after menopause until death.<figure id="figure-rq3gi2hz5km0g3joiq"><img id="rq3gi2hz5km0g3joiq" src="https://cdn.durable.co/blocks/215v1Br2DuYxZVC5ZJB8uyJ7oNIQhZXl8K0rQsFWRbmxPH2eqlgzPn4BYODOUlLp.png" alt="woman in black blazer sitting on concrete bench" title="woman in black blazer sitting on concrete bench" class="object-cover bg-gray-100 " style="aspect-ratio: 1/1; object-position: undefined undefined;" data-corners="default" data-aspect="1:1" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/215v1Br2DuYxZVC5ZJB8uyJ7oNIQhZXl8K0rQsFWRbmxPH2eqlgzPn4BYODOUlLp.png" data-mce-style="aspect-ratio: 1/1; object-position: undefined undefined;"></figure>With each of these phases comes new things to learn about our bodies, remember that the ages are a guide only.<h3>Menstrual Cycle basics </h3>The menstrual cycle is the hormonal cycle a female’s body goes through each month to prepare for pregnancy.Each cycle there are hormonal and physical changes. Some key ones to note are the development of follicles containing eggs (in the ovaries) and the thickening of the uterus lining in case the egg is fertilised after ovulation and needs to embed into it.If the egg isn’t fertilised then the lining of your uterus breaks down and leaves your body so that it can renew again next month.This whole process is a cycle that repeats over and over during your fertile years.<h3>The 4 phases of the menstrual cycle </h3>There is so much more to your menstrual cycle than just your period. In fact, your period is only 1/4 of the whole cycle and it’s not even the main event!⠀The 4 phases your body goes through each cycle are menstruation, the follicular phase, ovulation and the luteal phase.Menstruation Menstruation is a woman’s monthly bleeding and we often call this a “period.” The bleeding is a result of the lining of the uterus breaking down and leaving the body.Follicular phase This phase starts once your period has finished. It’s called the follicular phase because this is when the follicles on your ovaries are growing and maturing, getting ready for one of them to release an egg at ovulation,Ovulation This is the main event of your menstrual cycle! During ovulation, the most dominant follicle on one of your ovaries will rupture and an egg will be released into your fallopian tube – this is called ovulation and in a “typical cycle” it usually occurs around day 14.⠀Luteal phase This phase refers to the time between ovulation and the start of your next period. If your egg doesn’t get fertilised within 24 hours of ovulation, it will die and this leads to an eventual drop in your estrogen and progesterone levels. As these levels drop, the lining of the uterus breaks down and then you get another period.<h3>What a typical cycle looks like </h3>It’s really important to know that a normal menstrual cycle can look very different for each of us because there are actually ranges that fit into the ‘normal’ classification.Menstrual cycle length The length of your menstrual cycle is determined by counting from the first day you have your period, until the day you get your next period.When you first start bleeding that is Day 1 of your cycle. But, it needs to be proper red blood flow – if you get spotting that is not the start of a new cycle.The ‘typical menstrual cycle’ is almost always referred to as being 28 days long, however the International Federation of Gynecology and Obstetrics concluded that a cycle length anywhere from 24 to 38 days is normal.If you’re a teen, your cycle can be up to 45 days long and still be considered normal.Ovulation Typically we are taught that we ovulate around day 14 but it’s different for every woman and it can be different from one cycle to the next.When you ovulate there are only two possible outcomes – you will either get a period 10-16 days later, or you will become pregnant.Period length The average period is about 3-5 days and this includes the lighter bleeding or spotting at the end when your period is finishing up.It’s considered normal to have a period anywhere from 2-7 days. If your period is longer or shorter than this, it indicates you have an imbalance.Period bleeding Menstrual fluid is not just pure blood. It also contains cervical fluids and bits of uterine lining that have shed as a result of your egg not being fertilised.Your period blood should be mostly fluids and shouldn’t contain large clots. If you do have some small clots this isn’t something to worry about, but if they are larger than about a five-cent piece (2cm) then that’s not considered a normal part of menstrual bleeding.The colour of period blood can vary from light pink, bright red, deep red or brown and still be considered normal.A healthy amount of menstrual fluid is about 50ml or 2 ½ tablespoons. If you lose less than 25ml or more than 80ml this is outside the normal ranges.As a guide, one soaked regular pad or tampon holds 5ml. A super tampon holds 10ml. To get a pretty good idea of how heavy your flow is, add up the total amount of bleeding over the full length of your period if you only half soak a pad or tampon, adjust your calculation)<h3>What your hormones are doing during your menstrual cycle </h3>The graph below shows four of the key hormones involved in the menstrual cycle. You can see how they all change dramatically during a typical 28-day cycle.<figure id="figure-4zujewnuaam0g3mtln"><img id="4zujewnuaam0g3mtln" src="https://cdn.durable.co/blocks/3b85P9UIIam8P32gNSMoRZZWA3CubJFmxgbsx9vdcpQhNaxxg8UqxE77vYIhmWQg.jpg" alt="woman wearing gold framed sunglasses" title="woman wearing gold framed sunglasses" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/3b85P9UIIam8P32gNSMoRZZWA3CubJFmxgbsx9vdcpQhNaxxg8UqxE77vYIhmWQg.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Here’s the quick rundown of what this all means inside your body (note – there are other hormones involved too but this post is just covering the basics):Shortly after your period starts, you’ll produce estrogen and follicle-stimulating hormone (FSH).Estrogen plumps up your uterine lining in preparation for pregnancy and FSH tells your ovaries to start maturing the follicles.Estrogen keeps rising and then once it hits a certain level this signals to the pituitary gland to produce a surge of luteinizing hormone (LH).Around 24-36 hours later, the surge in LH causes the most mature follicle to rupture and an egg is released into the fallopian tube – this is ovulation!The follicle left behind on the ovary is now called the Corpus Lutem and it quickly starts producing Progesterone.There’s a second small surge in estrogen after ovulation but progesterone should remain the dominant hormone after ovulation.If your egg isn’t fertilised, the corpus luteum is reabsorbed into your ovary and the drop in hormones signals for your uterus lining to shed.This causes your period to start and the whole magical cycle begins again!Big love, Rach xx

Menstrual Cycle 101

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Originally published 23/03/2020Did you know that what you eat during each phase of your menstrual cycle can help support your hormones?Choosing your diet based on where you are in your cycle, is one of the most powerful ways you can practice cycle self-care.And I’m not just talking about what you eat during your period!Giving your body the right nutrients throughout the whole cycle and all of its 4 phases can make a huge difference for your period problems, hormone imbalances, and fertility issues.The four phases of your cycle are menstruation, follicular, ovulation and luteal. And your body has different nutritional requirements for each of these phases!Let’s take a broad look at what to eat during each phase of your cycle.<h3>1. &nbsp;What to eat during your Period</h3>In the menstrual phase, you’re prone to feeling tired and emotional so it’s important to focus on foods that will help with this.To balance your energy:Try increasing your healthy fat intake and your protein levels as these are ‘slow-burning’ fuel sources for your body. As a bonus, adding in more protein and fat while you have your period will set you up for healthy ovulation!To balance your mood:One of the best things you can do is keep your blood sugar levels stable! The increased fat and protein will really help with this but it’s also important to reduce sugar and refined carb intake.Obviously you’ll be bleeding so we also need to consider the loss of minerals in your blood, particularly iron and zinc. This is especially important if your period is heavy or last 7+ days.To replace lost minerals:Aim for foods that are rich in iron and zinc such as red meat, shellfish, nori, kelp, organ meats, legumes and pumpkin seeds. Foods high in Vitamin C will help absorb the iron from your meals so also include foods like capsicum (bell peppers), broccoli, brussels sprouts, strawberries and citrus fruit.<h3>2. &nbsp;What to eat during your Follicular Phase </h3>Your estrogen levels are rising and your follicles are growing in preparation for ovulation, so eating to support your ovaries is a great idea during this phase.Your appetite will probably be low and your metabolism is slower in the first half of your cycle, so opt for fewer carbs.To support your ovaries and follicle development: Add in pasture-raised eggs, wild-caught fish, avocado, fermented vegetables (like sauerkraut and kimchi) and lots of leafy greens.To support rising estrogen levels: Choose fresh and light foods such as steamed vegetables, grapefruit, lemon, parsley, carrot, zucchini, flax seeds, chicken, fish, olives and pomegranate.If you are trying to conceive, make sure you’re getting enough water! And consider reducing both alcohol and caffeine in this phase as they can reduce or thicken your cervical fluids, which are needed to carry his sperm to your egg!<h3>3. &nbsp;What to eat during Ovulation </h3>If you love raw foods and salads, this is the best time to eat them.During this short phase, your body needs high amounts of the B vitamins to release your egg at ovulation. And if you’re trying to conceive, you’ll need those B vitamins during implantation too!As estrogen levels peak, you’ll want to really support your detoxification pathways so that excess estrogen can leave the body. If this builds up, it can contribute to PMS symptoms later in the cycle….ain’t nobody got time for that.To support ovulation: Lamb, pasture-raised eggs, wild-caught salmon and sardines have high levels of B vitamins and zinc which nourish and support your ovaries. For extra B vitamins, add in plenty of leafy greens, some macadamia nuts and sunflower seeds.To support healthy estrogen levels: Load up on cruciferous vegetables like broccoli, cauliflower, bok choy and other leafy greens. Foods high in glutathione are also great as they support your liver to flush excess estrogen. Asparagus, avocado, cabbage, garlic and walnuts are good choices.If you’re trying to conceive, make sure you stay really well hydrated in this phase! Your body requires water for follicle development, transporting your hormones and producing fertile quality, slippery cervical fluids.<h3>4. &nbsp;What to eat during your Luteal Phase </h3>You’ve moved into the second half of your cycle now and your hormones have changed a lot.Progesterone becomes the dominant hormone and with that change comes a natural requirement for more calories!You’ll likely notice your appetite has increased and you might start getting some food cravings.<figure id="figure-ozoyw5929qm0ewvjcg"><img id="ozoyw5929qm0ewvjcg" src="https://cdn.durable.co/blocks/78t1B7Zu01YtckAUIxHGXdgKt4aWBn4UYGPKiisjVWYZNf9BBtIACwIfMYVtwey1.png" alt="woman in black long sleeve shirt and white skirt standing beside white wall" title="woman in black long sleeve shirt and white skirt standing beside white wall" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/78t1B7Zu01YtckAUIxHGXdgKt4aWBn4UYGPKiisjVWYZNf9BBtIACwIfMYVtwey1.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>To ward off PMS, it’s important to eat foods that really support your progesterone levels &amp; help to flush out estrogen.In general, raw vegetables and cold foods are less ideal in this phase. Focus more on hearty, warming and earthy foods.To stay satiated and keep cravings away: Choose slow-burning carbs like sweet potatoes, pumpkin and brown rice. Healthy fats and nutrient-dense foods like bone broth and slow-cooked meats will help keep you satiated. Don’t be afraid to add some Himalayan salt to your meals to help keep cravings away.80% dark chocolate can provide your body with some much-needed magnesium if you are craving sugar. Just keep in mind that eating sugar or refined carbs will lead to more sugar cravings – don’t fall into the trap! Plus, sugar depletes your much needed PMS-fighting micronutrients so it’s a lose-lose situation!Try roasting some beets and sweet potato in coconut oil and add a little cinnamon. It’s delightfully sweet but the coconut oil and slow-burning root veggies won’t cause more cravings.To ward off PMS:Continue eating lots of cruciferous vegetables and add in beets, chickpeas and walnuts. These will also help remove excess estrogen which causes PMS in the first place.Berries such as strawberries, blueberries and raspberries are high in bioflavonoids and vitamin C, which will help support progesterone production. Progesterone is the perfect antidote for PMS and when levels are sufficient, you’ll feel calmer and more in love with your life. Who doesn’t want that the week before their period starts?!Wild-caught salmon, tuna and sardines have a high amount of Omega 3 fatty acids, which are really important for reducing period pain and menstrual headaches, so add plenty of these to your diet too.<h3>Bringing it all together</h3>You’ll move from each phase to the next in a steady state of flow and your eating patterns can do the exact same. Nothing is set in stone, so work with your body to find the best fit for you.If you feel like a certain food on a certain day that’s absolutely fine, there are no “rules” that you need to follow here. A good approach is to aim for 80% of your food to be cycle-aligned and the other 20% can be for living life!!Big love, Rach xx

Food For Each Phase of Your Cycle

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Originally published 30/3/2020Your hormones are an asset.Yeah I know, that’s not something you’ve been led to believe but it’s the truth! The days of believing your hormones are a burden and that menstruation is something to be talked about under hushed whispers are gone.Things are changing. The feminine is rising, and more &amp; more women are starting to embrace and celebrate this within themselves.One of the simplest and most important things you can do as a cycling woman is to embody cycle self-care, especially during your period.And although a face mask is lovely, that’s not what I’m talking about here. Cycle self-care is deeper and more rewarding than that.<h3>Why is self-care so important during your period?</h3>As you know, self-care in it’s most basic form, is when we intentionally take care of our physical, mental and emotional health. The physical side is typically the easiest, because we know about healthy food and movement.But the emotional side? Well, that’s a lot harder to navigate because we’re conditioned to believe we should be a certain way, want certain things and feel happy and cheerful all the dang time!Why do you think PMS has such bad stigma around it? It’s because women are made to feel that the darker and more introverted side of themselves is bad. It makes us a ‘bitch’. Or our feelings are brushed off with labels like ‘moody’ or ‘depression’.But sister this isn’t true.Our hormones take us through predictable introverted and extroverted patterns each month, allowing us to care for our loved ones AND care for ourselves. But somehow, we’ve stopped giving to ourselves and instead we’re trying to be ‘outward’ all the time.Your period is absolutely the time to go ‘inward’ and to care for your own needs as a woman. This is when you fill your cup, so that later, during your follicular and ovulatory phases, you can share your energy with others.<figure id="figure-7h14cjyiwmvm0etu8ct"><img id="7h14cjyiwmvm0etu8ct" src="https://cdn.durable.co/blocks/3fLTH8zMTufYXyBSlNhyLGRW1vQ8LsuGiASaYCauxeNgmqK5gR7394thfK2f7nVd.jpg" alt="pair of black leather side-zip boots" title="pair of black leather side-zip boots" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/3fLTH8zMTufYXyBSlNhyLGRW1vQ8LsuGiASaYCauxeNgmqK5gR7394thfK2f7nVd.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Soul-centred self-care</h3>During your monthly bleed, you’re more in tune with your intuition than at any other time in your cycle. This is because the left and right sides of your brain are communicating strongly.This gives you the ability to internalize, reflect and work through all of your feelings and emotions about your life, on a less superficial level than at other times during your month.This is so powerful. When you’re bleeding, you have direct access to your truest, wisest self.Remember that bit about emotional self-care being more difficult than physical self-care? Well, your soul will tell you what you need to truly care for yourself, if you’re willing and able to slow down and listen to her.The best time to connect with her is when you have your period.<h3>4 tips to adopt during your menstrual phase</h3>1. Slow down. This sounds so obvious and yet I’m sure there have been bleeds where nothing slowed for you at all. If pressing ‘pause’ isn’t an option for you, really focus on slowing your day down. Get some extra sleep, swap your cardio for stretching and opt for a book on the couch after work instead of socialising.2. Tune in. Now is the perfect time to get still and listen to your intuition. Meditate. Look within. Journal. Sit in your backyard and sip some tea while you stare at the trees. See what comes up for you and then dig a little deeper. What’s the message? Are you clear on your goals and intentions for the coming cycle?3. Bleed on it. If there’s something in your life that has you feeling stuck, bleed on it. Do you need to make a big decision? Bleed on it! Mull it over during your period and take advantage of your Inner Wise Woman. Use this time to help find your True North and make tricky decisions.4. Surrender &amp; let go. The menstrual phase lends itself to letting go and surrendering to what is. While you’re body lets go, think about what else you might need to let go of. What (or who) isn’t serving you anymore? What circumstances in life are you resisting instead of surrendering to?<h3>Self-care, the way you like it</h3>We’re all different and we all experience our menstrual phase differently.But the beauty of cycle self-care is that underneath everything, we already know exactly what we need and want. If none of the above suggestions feel right for you, that’s great! It means you’re already listening to your own desires. You should follow those desires and practice period self-care however you want to.Your period offers you the chance to check in with yourself every month. To recalibrate and rejuvenate.When we take this opportunity instead of ignoring it or trying to push it aside, we’re able to live a life that is much more aligned with our feminine nature. How lucky are we.Big Love, Rach xx

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Why You Need to Ovulate and How it Happens

Menstrual Cycle 101

Food For Each Phase of Your Cycle

Self-care During Your Period