How does the moon affect you?
The moon influences the movements of our body fluids.
Its’ influence is so strong it controls the movements of ocean tides and determines their cycles. As our ancestors knew, as the moon has the power to move the waters of our worlds oceans so it has also great influence upon all living beings on this earth. Especially as women, we feel connected to the ever changing lunar cycle, our emotions, moods, behaviors and impulses are uniquely affected.
The moon is associated with femininity
It awakens our unique, magical nature, and nurtures our feminine soul since time immemorial. She ifluences our body fluids, our emotions. To undersdtand her, is to understand our own selves.
It is associated with the beginning of a new cycle. Our energy emerges renewed. Through her we breathe life and vigor into our inner growth.
The Waxing Moon
This is the moment of greatest plenty, your receptivity increases so your creativity can manifest. This is the appropriate moment for creativity and renewal.
Associated with fullness and completion. In the case of women, it is ther connection to Mother Earth, when menstruation is understood, acknowledging her gifts and her mysteries, it is a time to honor our femininity.
This is a time for introspection, a time to take pause, to go within ourselves and look inside. The waning moon is a period of reflection within ourselves that will yield us strneth and perspective to begin a new cycle, to begin on the New Moon.
During the days of bleeding, given that our energy is directed inward, the Moon counsels us toward reflection, to attend to our inner demands. I feel a strong urge to remain within the intimacy of my period and my rhythms.
Experience your menstruation as a hopeful time of dreams, that these moments of intimacy and completion will bring about. This would constitute a perfect menstrual cycle: Ovulation on the New Moon, and menstruation during the Full Moon. Our sacred uterus is connected to the Earth and the Moon. We carry within a living moon that causes us to change and evolve every day. Get in touch with your inner moon to discover who you truly are. Menstruatiion is a delicate process by which we women refine and purify our feminine Essence.
Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to find minimally-processed or locally-grown foods whenever possible and make these foods the mainstay of your diet.
Bone up on calcium. It’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.
Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in bone density and osteoporosis.
Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.
Your diet has a major effect on your food cravings, your stress levels, and your energy throughout the day. By making smart food choices and developing healthy eating habits, you’ll find it much easier to stay slim, control cravings, and feel energetic all day long.
Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
Eat regularly. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every 3-4 hours. Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.
Cut the junk. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.
Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer.
Eat five portions of fruits and vegetables
If you have PMS, most vegetables and fruits are essential. Not only do the vitamins, minerals and other nutrients they contain help balance fluctuating hormone levels and ease PMS, they can keep your bones strong, boost your immune system, calm the nervous system, ease depression, aid digestion and bloating because of their fiber content. For example, vitamin B6 found in spinach, lentils and bananas can ease depression, irritability, mood swings, breast tenderness, fatigue, acne and water retention. Vitamin C found in Brussels sprouts, green leafy vegetables, sugar cravings, water retention and breast tenderness. Vitamin E found in sweet potatoes, asparagus and green beans, can ease breast tenderness, depression, insomnia and fatigue. Calcium, found in spinach and green leafy vegetables and Magnesium found in beans, peas and green leafy vegetables could ease water retention, headaches, mood swings and fatigue.
Image courtesy of Michal Jaskovski.
Headaches, fatigue, dizziness, and stomach upsets are all symptoms of PMS, but they can also be symptoms of dehydration.
Water is an essential and often forgotten nutrient. Without it we could not last more than few days. Our bodies are made up of two-thirds water, and water intake and distribution is vital for hormonal function. You need to drink lots of water about 8 large glasses a day to keep your hormonal system working at its best.
|Place a foam roller (or rolled up yoga mat, towel, or block) between your thighs.|
|Lie on your back with your knees bent directly over your feet. Reach your hands toward your heels, palms up. Make your feet active by pressing your heels, the balls of your feet, and their inner edges into the floor with your toes lifted.|
|Exhale and curl your tailbone toward the roll. Then using your abs and gluts, lift your hips and torso. Hold for 5 to 10 breaths.|
|Reach your ribs up farther away from your hips each time you inhale, and focus on lengthening your back with each exhale.|
|Lower yourself slowly, one vertebra at a time, beginning with your upper back and finishing with your lower back. Keep your pelvis tilted up for a few breaths to release your back muscles.|
This pose is so called because it looks like an archer’s bow, the torso and legs representing the body of the bow, and the arms the string.
Lie on your belly with your hands alongside your torso, palms up (You can lie on a folded blanket to pad the front of your torso and legs). Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren’t wider than the width of your hips, and keep your knees hip width for the duration of the pose.
Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor.
This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.
With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.
30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.