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Writer's pictureRowena Prescot

Embracing the Winter Phase of Your Menstrual Cycle


When we think of winter, we often picture a time of rest, reflection, and retreat. Just as the earth takes a break during the winter months to restore and prepare for the growth and renewal of spring, our bodies undergo a similar process during the menstrual phase of our cycle. This phase is often referred to as the "winter" phase, and understanding its significance can help us work with our natural rhythms and embrace the unique opportunities it offers.


What is the Winter Phase?

The menstrual phase, or period is the beginning of the menstrual cycle and typically lasts from 3 to 7 days. During this time, the uterine lining, which has built up in preparation for a potential pregnancy, is shed if fertilisation has not occurred. Hormone levels, particularly oestrogen and progesterone, are at their lowest, leading to a variety of physical and emotional symptoms.

Just as winter is a time for the earth to rest and conserve energy, during our period we benefit from a time for us to slow down, reflect, and nurture ourselves. This is a time for inward focus and self-care, providing an opportunity to listen to our bodies and simply rest.


Symptoms and How to Manage Them

Common symptoms during the winter phase include cramps, fatigue, mood swings, and bloating. These symptoms can vary in intensity from person to person, but there are several ways to manage them and support your body during this time:


  1. Rest and Relaxation:

  • Prioritise Sleep: Ensure you get plenty of rest. Try to go to bed early and allow yourself to sleep in if needed. I am also an advocate for a daytime nap on the sofa!

  • Take Breaks: Schedule downtime during your day to rest and recharge. Gentle activities like reading, meditation, or light stretching can be beneficial.

  1. Nourishing Nutrition:

  • Hydrate: Drink plenty of water to stay hydrated and help reduce bloating.

  • Eat Iron-Rich Foods: Incorporate iron-rich foods like spinach, lentils, and red meats to replenish iron levels lost during menstruation.

  • Comforting Foods: Warm, nourishing foods like soups, stews, and herbal teas can provide comfort and ease digestive issues.

  1. Gentle Movement:

  • Light Exercise: Gentle exercise such as yoga, walking, or stretching can help reduce cramps and improve mood by releasing endorphins.

  • Breathing Exercises: Deep breathing and relaxation techniques can help manage stress and reduce tension in the body.

  1. Homeopathic Remedies:

  • Belladonna: Useful for intense, throbbing cramps.

  • Chamomilla: Helps with irritability, pain and restlessness.

  • Magnesium Phosphoricum: The go-to remedy for relieving muscle spasms and cramps.



The winter phase is a powerful time for introspection and self-care. Embracing this phase means allowing yourself to slow down and respect your body's need for rest and renewal. Here are some self-care practices to consider:

  • Journaling: Reflect on your thoughts and feelings, what you have achieved in the last month and what you are looking forward to. Writing can be a therapeutic way to process emotions and gain clarity.

  • Bathing: A warm bath with Epsom salts and essential oils, such as lavender and clary sage,  can soothe cramps and provide relaxation.

  • Mindfulness: Practise mindfulness or meditation to stay present and connected to your body.


The Wisdom of Winter

Viewing the menstrual phase as the winter phase of your cycle encourages a deeper connection with your body’s natural rhythms. Just as winter is essential for the earth’s renewal, the menstrual phase is crucial for your overall well-being. It’s a time to let go, just as the body sheds its lining, making way for new growth and possibilities in the next cycle. 

By embracing the winter phase, you can harness its energy to foster greater self-awareness, compassion, and care. This period of rest and reflection not only supports your physical health but also nurtures your emotional and mental well-being.


Understanding and embracing the winter phase of your menstrual cycle can transform how you experience this time each month. By respecting your body’s natural rhythms and embracing the need for rest and renewal, you can navigate your cycle with greater ease. Remember, this is a time to listen to your body, care for yourself deeply, and prepare for the vibrant energy that the next phases of your cycle will bring..


*Nothing in this document is intended to be, nor should it be taken as a substitute for professional medical advice. Please always ask your doctor if unsure of anything.

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