Quick Rules For Painless Menstrual Cycle

My lovely ladies, let’s chat about the menstrual cycle.

But, if my dear male readers might benefit from knowing what we go through each month as well.

No One Talked To Me About Menstrual Cycle.

young girl

My first period knocked at my door when I was twelve years old. I was embarrassed, disgusted, and I was in pain. At the time when I was growing up, it was not proper to discuss your menstrual cycle. So, I learned to suppress my emotions and go on as if nothing happened.  In fact, I had no idea how menstrual cycles affect women.  

Anyhow, after the unwanted pregnancy at sixteen, I got on the pill. Then, I was on the pill for about twenty-five years.  At 35, I’ve decided to give it up. After three months, my period came back to normal. Thus, my journey to understanding my womanhood has begun. 

The Power And Mystery of Menstrual Cycle.

I ignored my cycles and pretended to play like a boy. As a result,  I neglect the power and mystery of my menstrual cycle.  I “suck it up” and got it over with. I painted my nails, went to work and took meds. 

Fast forwarding 30 years, I’ve discovered that my menstrual cycle is one of the natural things that make me very different from boys.  So, I rediscover my unique creative power. I found ways to live holistically without compromising my place in society and without taking meds.

If you’ve followed my blog, you know that I keep a daily log of my life. For this reason, I was able to nail my menstrual cycle.  

Of course, each of us is unique and need to find her own path. The following notes are based on my own “scientific” research over the last decade or so in summary for your to consume and practice. 

13 Rules For Better Menstrual Cycle 

Most of it is a common sense forgotten with the extensive usage of internet and reading the Cosmopolitan magazine  🙄 

  1. Eat real foods, mostly a plant-based diet high in fiber.
  2. Eat Dark Chocolate.
  3. Add Iron-Rich Foods to your diet.
  4. Add supplements: Vitex Chastberry, Vitamin D, Vitamin B.
  5. Drink Hibiscus and Ginger Tea.
  6. Don’t ever have unprotected sex with strangers. 
  7. Have sex only with someone you love, know, and trust.
  8. Don’t ever have sex to please anyone but yourself.
  9. Learn how to have orgasms on your own (foria, Jimmy JaneJack Rabbit)
  10. Include plenty of fun activities in your life.
  11. Don’t make yourself too busy.
  12. Don’t pretend like you are a boy.
  13. Push yourself enough to be challenged, but never over the edge.

How Does A Menstrual Cycle Works?

The day count for menstrual cycle begins on the first day of menstruation. The length of the healthy menstrual cycle is 28 days. There are four phases of the menstrual cycle. To me, each cycle is like a season. Understanding the process and the seasons, we can plan our lives concerning our cycles. 

  1. Menstrual phase I (day 1 to 5)
  2. Follicular phase II (day 1 to 13)
  3. Ovulation phase III (day 14)
  4. Luteal phase IV(day 15 to 28)

Menstrual Phase I (day 1 to 5)

The menstrual phase begins on the first day of menstruation. The uterus sheds its inner lining of soft tissue (we bleed).  The uterine and abdominal muscles expel the menstrual fluids, and it can cause cramps. 

During 5 to 7 days, I take a complete break from working out. I don’t make any plans and catch up on reading, watching TV and sleep. Also, I try to avoid making plans and meeting people. 

  • Body Season: Winter.
  • Movement: Easy non-strenuous.
  • Good time: To read, watch your favorite movies and catch up on sleep.
  • To avoid: Inversions, overeating, overdoing, waxing, alcohol, cardio, salty food, scheduling, making plans, fasting.

Follicular Phase II (day 1 to 13)

This phase is called the “follicular phase” because our pituitary gland releases a hormone called stimulating follicle hormone. These follicles contain our eggs.  Usually, one egg is released each cycle. The follicle phase plays the biggest role in how long our cycle is. In this phase, the uterus starts growing a new endometrium to prepare for pregnancy. The last 5 days of the follicular phase, plus ovulation day, are our fertile window. This is when we can get pregnant.   

  • Body Season: Winter ends on the 7th day, the spring begins.
  • Movement: Easy non-strenuous
  • Good time: To read, watch your favorite movies and catch up on sleep, fast
  • To avoid: inversions (while still bleeding), overeating, overdoing, waxing, alcohol, cardio, salty food, scheduling, making plans.

Ovulation Phase III (14 days after the first day)

The pituitary gland secretes a hormone that causes the ovary to release the matured egg cell on the 14th day of the cycle.  

In about 10 days after my 1st day of menstrual cycle, I fly high. This is the time to make plans, work out harder, hike, be creative and to have sex.

  • Body Season: Summer, feeling beautiful, skinny and ready to rock! The best time to find a partner.  The egg burst out of its follicle, and sexual desires are heightened.
  • Movement: Good time to practice high-intensity workouts, amp your yoga practice, go for a long hike.
  • Practice: Making plans and decisions.
  • To Avoid: even though we tend to feel high, always leave a bit of energy for the next day, draining ourselves dry will not do us any good.

Luteal Phase IV (day 15 to 28)

This phase starts on ovulation day, the day the egg is released from the egg follicle on the ovary. It can happen anytime from Day 7 to Day 22 of a normal menstrual cycle. During ovulation, some of us have less than a day of red spotting or lower pelvic pain and discomfort.  These signs of ovulation are normal.

I hate this phase. For me, it is about three weeks after my 2nd day of the menstrual cycle.  By following my 13 rules, I was able to reduce bloating, headaches, anxiety, and moodiness to a huge degree. But, I find it hardest not to push myself here because I am not bleeding yet.  

I see this phase as if my uterus gets pissed off because I go against the evolutionary need to reproduce and make babies. So, I try to find some compromise within myself.


Body Season: Begining of winter.

Movement: Light yoga practice, easy walks

Practice: Slowing down, preparing to rest

To Avoid:  Confrontations, making plans, overeating, salty foods, shitty people

To conclude, a healthy life style with daily practice (adjusted to all phases), well-balanced diet, positive outlook, good friends and the way we react to stress can make a huge difference. We can choose to see our menstrual cycle as the true gift with heightened sensitivity and an enhanced capacity for insight. We can learn to benefit from our sixth sense, which is stronger around the time of menstruation and cultivate wisdom.

Further reading:


Hope it can help and I would love to hear your tips. Please share in the comment field.  

Sara Gottfried, MD says:

Love your post, Anna. We all benefit from attaining to our deeper truths, which are often masked by oral contraceptives, other synthetic hormones, and anti-depressants. Thanks for sharing your unique insights! Love it!


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    • Thank you Deborah,

      It would’ve been so awesome if someone would tell me about womanhood when I was a kid. I know that most of the kids have sex-ed in school. And nowadays, people are more open to talking about “things.” But, I was raised in a culture and family where we didn’t discuss issues. It’s taking years to undo the bad habits.


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