Inner Autumn: A Lifestyle Guide to Your Pre-Menstrual Phase

Welcome to the fourth and last installment in our series on the different stages of the menstrual cycle. In this resource, we’re diving deeper into the fourth stage – pre-menstruation or your Inner Autumn. We'll be breaking down what happens and how it affects your body and sharing tips to help you navigate this time of the month.

When It Happens

This phase typically occurs during the last 5-7 days of an average 28-day menstrual cycle.

What Happens Hormonally

Estrogen and progesterone levels start to decline.

What You May Experience

Hormonal fluctuations can lead to breast tenderness or swelling. Some women experience bloating and water retention, which can be uncomfortable.

You may also experience premenstrual cramps, similar to those experienced during menstruation. Hormonal changes can lead to breakouts and changes in your skin.

Many women report cravings for certain foods, particularly sweet or salty treats.

How You Might Feel

Hormonal fluctuations can lead to mood swings, heightened anxiety and tension during this phase.

You may also feel more tired, less energetic, and more sensitive to emotional triggers or stressors.

Lifestyle Tips

The fascinating connection between our hormones and wellbeing is well-documented: these chemical messengers influence not just how we feel emotionally, but also our energy levels and creative flow.

This knowledge empowers us to adapt our lifestyle choices, like our nutrition and exercise routines, to align with each phase of our cycle. Below are some practical strategies to help you sync your daily habits with your current hormonal state.

Self

Your Inner Autumn is an opportunity to nurture yourself and connect with your body. Embrace it as a season of reflection, self-care, and readiness for the renewal that comes with the start of a new cycle. The voice of your inner critic can get very loud during this time. Instead of suppressing it, listen to it and face it. Prioritize self-care, such as meditation, deep breathing, or just having a nice, rich meal, and make time for relaxation

Relationships

It's common to experience highs and lows in energy, and you might find your attention turning inwards, accompanied by a desire to be cozy and spend more time at home. Listen to your body and prioritize rest during this phase or choose more relaxed and intimate gatherings over high-energy events.

Work

Try to get through admin work that doesn't require high-intensity focus. Take short breaks while working, and, if possible, delegate tasks or collaborate on projects to ease your workload.

Exercise

You may still have enough energy to do strength training and pilates. Aim for light exercise right before your period, such as yoga or walking, to ease cramps and boost your mood.

Food

Staying hydrated can help alleviate bloating and reduce water retention. Opt for a balanced diet with foods rich in nutrients, fiber, and complex carbohydrates, such as leafy greens, berries, nuts and seeds, quinoa, broccoli, sweet potatoes, and oats. This can help regulate blood sugar levels and reduce cravings.

A Final Note

The journey to understanding your cycle is deeply personal; what's considered normal for others might not reflect your experience. Keep track of your patterns, notice how different self-care practices affect you, and find what works best for your body. Remember that healthcare providers are valuable allies in your menstrual wellness journey; never hesitate to seek their expertise.

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