Congratulations! You survived your period week. For most of us, periods come with cramps, cravings, mood swings, breakouts, and a whole lot of “when will this end?” Now that the “storm” has passed, this is the perfect time for you to reset and recharge your body for the rest of your cycle.
Your menstrual cycle doesn’t just involve your period; that is just one phase! In fact, the next phase of your cycle, the follicular phase, is your mini power-up and glow-up phase. Your hormones are rising, and your energy levels start picking up. This makes it the perfect time to have a self-care routine that helps you rebalance, nourish your body, and set yourself up for smoother cycles in the future.
Rehydrate!
Bleeding during your period causes you to lose fluids. When you add period fatigue and loose stools to the mix, your body is begging you to rehydrate her. This matters because hydration supports your blood volume, improves circulation, helps your hormones, and keeps your cervical mucus healthy as you enter ovulation.
Fertitude self-care tip: Drink water consistently throughout the day, not all at once. Aim for at least 2 litres of water every day.
Rebuild Your Nutrient Stores
Your period taps into your iron, magnesium, and vitamin B stores. This matters because low iron levels can cause fatigue, headaches, and brain fog, low magnesium levels can lead to irritability, poor sleep, and muscle tension, and low vitamin B levels can cause low energy and slower metabolism.
Replenishing these nutrients early in your cycle improves your energy levels and sets you up for a smoother ovulation phase and less intense PMS symptoms in your next cycle.
Fertitude self-care tip: Make sure to eat foods rich in these nutrients. Iron-rich foods include beans, lean meat, and egg yolk; magnesium-rich foods include bananas, cashews, and whole grains; vitamin B-rich foods include fish, eggs, poultry, and avocados. Pair iron-rich foods with foods rich in vitamin C, like oranges or tomatoes, to aid absorption.
Move Your Body
Now that your period has passed, this is the perfect phase to get moving again. The follicular phase after your period comes with increasing levels of oestrogen, which naturally boost your mood, motivation, and exercise tolerance.
Light to moderate exercise can improve blood flow and circulation, hormone balance, and ovulation quality.
Fertitude self-care tip: Move in ways that feel fun and not like a punishment. Try walking, dancing, yoga, or Pilates.
Pamper Your Skin
Some women suffer from breakouts during their period. Once your period ends, oestrogen levels begin to rise, and your skin becomes more responsive to hydration and repair.
Fertitude self-care tip: You’re in the glow-up phase of your cycle, and this is the best time to repair your skin barrier. Cleanse your skin twice daily, hydrate with gentle moisturisers, use sunscreen daily, and avoid harsh scrubs.
Review your PMS triggers
Your menstrual cycle can affect your mental health, too. Don’t wait until next month to wonder why your PMS was a bit more intense. Start figuring out triggers because understanding the patterns can help you understand your body better and improve future cycles.
Fertitude self-care advice: Ask yourself questions like, “Did I sleep well the night before?” “Was I stressed from school or work?” “ Was I eating irregularly?”, or “Did I eat lots of sugar or caffeine?” Note all your answers and use them to plan small changes for the new cycle.
Final Thoughts
Self-care shouldn’t just be limited to the days you’re on your period. The weeks after your period are a chance to hit the reset button, refuel, and re-energise before your next period. Pay attention to your body, nourish it well, and don’t hesitate to speak to a doctor here if you have any unusual symptoms.
