Supporting your monthly moon — a phase by phase guide



Kristin Dahl as a qualified nutritionist and founder of recently launched The Women's Wellness Collective is equally passionate about women's wellness as we at Glow are, and specifically the importance of the female cycle.  This is an area of women's wellness that is incredibly close to our hearts, but we know that it is also an area of a woman's health that is often avoided, overlooked or misunderstood. We have joined hands with Kristin as she over the next few weeks shares with us just how important this intricate system is and how we can best support our female cycle from a holistic perspective. 

 Women are lunar by nature, and our menstrual cycles are intimately connected with the moon’s cycles. Similar to the phases of our menstrual cycle, there are four primary phases of the moon cycle, and as with the different energies of the moon cycle, so too does our menses bring on different energies throughout our cycle. They reflect each other and complement one another when in sync.  

When we support our cycle throughout all its phases, we are nurturing ourselves while creating hormonal balance. Having balanced hormones will not only help to decrease PMS symptoms but will also increase fertility and overall health as our bodies prepare to “reproduce” when we are functioning at our optimum.

Supporting each phase of your cycle holistically begins with the foods you eat, the activities you partake in, and the integration of herbal medicine to support, rebalance, and restore the body.



Phase by Phase Support


Menstruation Phase

day 1 - 5

Menstruation begins on the first day of our cycle and lasts about 4 days. It’s brought on by a drop in levels of the hormone progesterone, which triggers the shedding of the uterine lining, resulting in bleeding. This substance is composed of blood, cervical mucus, and vaginal cells and can give the impression that we are losing a lot of blood. We lose about 30-50 ml of blood during this time, on average.

Because the focus of this phase is to clear the blood/uterine lining out of the body, it is essential to support your body through this elimination process. You may feel more tired than usual and have cravings for things like red meat or chocolate. These cravings are usually your body speaking and asking for iron-rich and magnesium-rich foods.



Dark leafy greens, nuts & seeds, sea vegetables, bananas, and raw dark chocolate + plenty of water.

EFA rich foods like avocados, wild caught fish, cod liver oil, hemp seeds & Nato.


Plenty of water - daily

*eliminate coffee/excess caffeine during this time if cramping tends to be aggressive.


Herbs to replenish

Drink herbal tea or infusions of Red raspberry leaf and Stinging Nettles to help with cramping & replenish iron into the body. Red Raspberry Leaf works as a uterine tonic, reducing flow and relieves symptoms of PMS. Ashwagandha — an adaptogenic herb that helps to regulate hormone imbalances and nourish the body. Chaste Tree/Vitex- Aids in stabilizing an irregular menstrual cycle.


For Cramps

Try cramp bark tincture - take every 15 minutes until intense symptoms subside and Magnesium & B vitamins to diminish menstrual symptoms.  

*If you are someone who suffers from Premenstrual Syndrome or painful menses it may be ideal to start Seed Cycling on the first day of your period. Seed cycling is a simple system where you consume different seeds at different times of the month to support the endocrine system to balance hormones. Read more here



The body is working hard, which causes fatigue, so make sure that you are getting extra sleep - about 8-9 hours a night - and enjoying restful activities that are not strenuous. Massage just before your cycle is helpful for promoting circulation.

Self-massage is a great way to relieve tension or stress in the body. Gentle massage of your abdominal area in a clockwise motion can help reduce cramping, discomfort, and constipation associated with your cycle. Incorporate soothing essential oils such as lavender.



Avoid high impact workouts during this time. Focus on long walks, gentle yoga, or light stretching, making sure to avoid doing inversions in yoga because they reverse blood flow. Walks in nature are the perfect way to calm and soothe your senses at this time.

Practices such as Restorative and Yin Yoga are slow moving and will help you move through this time compassionately.

*Avoid hot yoga classes as they will bring too much heat to the body.


New Moon

Day 1

During this time, the moon is virtually invisible from the Earth as it is aligned with our view of the sun and is in a position where the sun’s light does not reflect off of it.  The moon is in the closest proximity to the sun that it will be at for the whole month. This signifies a new beginning of the month's moon cycle and a time for renewal or rebirth.

Honoring This PhasE

This is a time where we may feel the need to withdraw and look within ourselves. It’s a time of introspection and an opportunity to make plans and set intentions for the coming month.

Try:  Journaling & free form writing.


Follicular Phase

Day 1-13

This phase starts right after bleeding stops. This is when estrogen and testosterone levels are rising, the building of the uterine lining and the maturation of an egg happens, our body’s natural way of preparing for pregnancy. During this time, it is essential to make sure that you are nourishing your body so that there is a proper maturation of the egg and rebuilding of the uterine lining.



Nutrient dense foods with a heavy dose of protein and healthy fats. Enjoy: root vegetables, oats, quinoa, millet, lentils, salmon, eggs, nuts & seeds, and oysters as they have a variety of minerals and vitamins to offer the body. Plus healthy fats like ghee, avocado & coconut oil.

Aim to eat regularly throughout the day and focus on whole foods that won’t drastically increase blood sugar. Substituting simple carbohydrates for complex carbohydrates will reduce this spike, and incorporating fats and proteins into every meal aids your body in maintaining a healthy blood sugar level.

Regular meals + regular meal times will help balance blood sugar.

Plenty of water -  daily


Herbs to rebuild & restore

Drink Nettle tea or infusions to rebuild the body.



This is a perfect time for creative projects, and new activities. Deep, therapeutic massage will support you during this time.



Your energy will be at its peak, so if you are planning any vigorous activities or workouts now is the time to do it!  This is also an excellent time to tackle challenging projects as well!

Power Yoga or Ashtanga Flow will help to active this energy and increase Agni (internal fire). Due to the outward energy we feel, this may be the perfect time to enjoy a sport or new activity with friends in a social setting.  



First Quarter/Waxing Moon

Day 2-13

At this time, the moon begins to move a quarter around the Earth, reflecting some of the sun’s light off of it. During this phase we slowly begin to see a crescent of the moon appear, getting larger as the month progresses. This is a time of heightened, active energy where we feel inspired to set to work on our intentions and put our thoughts and words into play/place.


Honoring This Phase

Allow your intentions to be brought to fruition. Embrace the productive energies and allow yourself to be active in your month's purpose.

Try: Scheduling new activities, starting new creative projects or spending time with new friends.



Ovulation Phase

Day 14

Ovulation happens on the most fertile day of the cycle, which is the day we are most likely to get pregnant. During this time, higher levels of estrogen are released, triggering gonadotropic-releasing hormones. This results in a surge of luteinizing hormones, which brings about the release of one mature egg. The egg is released from the ovary and travels down the fallopian tube where, unless fertilized within 24 hours by a sperm, it will die, and pregnancy will not occur.

This phase typically occurs around the middle of your cycle, usually day 14 for most women, but for women on a 32-day cycle, it could be on day 16 as well. This phase only lasts for one week while the egg is released from the ovary and travels to the uterus. During ovulation, you may feel warmer than usual as your body temperature increases by .5 degrees.

*if you’re trying to get pregnant - this is a perfect time! If not, be sure to protect yourself during this phase.



Avoid dense foods as they can often make you feel a bit lethargic. Opt for: quinoa, lots of leafy greens, vegetables, rice, and cold water fish. During this phase, it is important not to cool the body too much, so it’s best not to eat entirely raw meals but instead to consume a mix of cooked and raw foods.

Plenty of water - daily


Herbs to activate & regulate

Try taking Maca a few days before ovulation and a few days after to balance hormones. Shatavari will help to boost and support libido during this most active phase.



This is an excellent time to socialize, meet up with friends, schedule a date night!

Massage & Acupressure can also help relieve any stiffness or soreness.

Our body’s instinct is to prepare for a pregnancy. Whether pregnancy is in your intentions or not, your libido is likely to increase to promote this natural cycle. Honoring these instincts can be incredibly nurturing.

*Remember if you are not planning to conceive, ensure your preferred mode of birth control is in effect. I like the Justisse Method.



Activating exercise like hot yoga, spinning & interval training are highly beneficial during this phase.

Breathwork (Pranayama)- Agni-Prasanna, also known as Breath-Of-Fire is a great breathing exercise to stimulate energy production. It will also help to boost libido, which will be rising at this time. Sitting in a comfortable position, with your hands resting on your knees, you will inhale in and out through your nose, while your abdomen slings in with each exhale and out with each inhale. Theses breaths should be quick and vigorous, yet still deep and controlled.


Full Moon

Day 14

When the month's moon cycle is at its halfway point, it reaches the full moon. At this time the earth is positioned in between the sun and the moon, which are in perfect alignment with one another. The reflection of the sun on the moon's surface illuminates it and gives the vision of the full round moon.


Honoring This PhasE

This phase brings about strong, active energies. This is the perfect day to dedicate your time to your intentions and making things happen. This can also be a time of intense emotions. Pay attention to how you’re feeling and what’s triggering these feelings, as there is often a profound truth to them.

Try: Communicating your feelings and expressing yourself in various ways.



Luteal Phase

Day 15-28  

In the luteal phase, assuming pregnancy has not occurred, the unfertilized egg will be broken down, and estrogen and progesterone levels will drop. During this time the body rebuilds the uterine lining and prepares for the upcoming phase of menstruation in the next cycle.

This phase begins about one week after ovulation and continues until the end of your cycle/the day you start to bleed again.



During this time, it is essential to increase protein, fiber, and healthy fat intake as well as warming foods as your body gets prepared to do a lot of work. Consume: brown rice, root vegetables, nuts & seeds, salmon, beans, avocado, ginger, turmeric, and curries.

Plenty of water - daily

*Avoid things like alcohol and caffeine during this phase since they will increase PMS symptoms and drain the body of much-needed nutrients for the upcoming bleeding phase.


Herbs to cleanse & prepare

Start sipping on herbal teas and infusions daily like Raspberry Leaf & cramp bark if you experience cramps before or during your period.

Burdock Root helps to remove excess hormones that have built up in the body by gently detoxifying the liver. Triphala- works to cleanse and detoxify the digestive tract. Take this a few days before menstruation to support elimination, relieve constipation and help support your body’s detoxification abilities.


For bloating or edema: drink Dandelion root tea daily.



You will naturally notice your body wanting to slow down, and you may feel more introverted, it is essential to listen to these cues and give yourself ample space. Indulge in activities like journaling, massage, meditation, and yoga.

Castor Oil packs are a great alternative to a massage during this time. They are used for detoxification, anti-inflammation, lymphatic stimulation and drainage and as a digestive aid. In this case, they can help with menstrual irregularities, abdominal cramping, and muscle pain or tenderness.



Light exercise is encouraged during this phase to help balance mood and hormones. Just be sure to stay away from anything too strenuous as it will deplete the body. Slowly decreasing the intensity of our exercises as we move towards the end of the phase will help prepare our body for the change in cycle.

Iyengar Yoga, which is based on the foundations of Yoga, or Hatha Yoga,  focuses on proper posture and alignment connected to breath work, providing a slower, more grounded practice.

Pilates can support this phase as we move more towards grounding ourselves and looking within. Pilates helps to balance our alignment and strengthen our core and pelvic floor.


Waning Moon

Day 15-28

At this time, the moon begins to move to its last quarter rotation around the Earth. During this phase, the reflection of the sun’s light on the moon becomes smaller, and we once again see the crescent of the moon appear, now getting smaller as the month comes to an end.


Honoring This Phase

This is a time where we begin to recoup from the high energies of the full moon and feel a balance in our lives. Hopefully, the manifestation of our intentions has flourished, and we can bask in the success of our plans. This is a time to look towards the upcoming month with new plans and intentions.

Try: Taking quiet time & space for yourself. Organizing your home or work environment. Creating new boundaries.


It’s important to remember that these are general patterns and not all women’s bodies have the same cycle patterns. If you’re unsure of your menstrual cycle patterns or something is out of balance, reach out for support to a holistic nutritionist.


Kristin Dahl is a Los Angeles based, Author, Nutritionist, and Women’s Wellness educator who offers a fresh take on Holistic living in a modern world. Her teachings come from an extensive background in holistic health, herbal medicine, and functional nutrition. Kristin is the founder of The Women’s Wellness Collective & the holistic lifestyle hub, Dahl House Nutrition. Her book, The Art of Wellness, co-written with Olympic Gold Medalist Stephanie Rice, has gained global attention for its integrative guidance on health and wellness. Kristin’s creative and inspiring approach merges the practical and spiritual, educating and empowering individuals to take preventative steps and make lasting change.     


Marize AlbertynComment