day 15
I woke up with my period, however my typical symptoms were much less extreme. Particularly, my cramps. One of the main reasons that led me to begin this journey are my extreme period cramps- they have left me bedridden in the past. These cramps are primarily caused by prostaglandins, hormone-like compounds that trigger uterine contractions and are linked to inflammation. When prostaglandin levels are high, so is inflammation—and so is pain.
That’s why I've been focusing on anti-inflammatory foods, especially during my menstrual phase. Reducing dietary inflammation has made a tangible difference in how I feel. In addition, lowering physical and mental stress—particularly during this phase when the body is already working overtime—has left me feeling calmer and more rested.
I woke up and started the day with some hot lemon water. While I love the ritual of caffeine, I’ve been trying to avoid it during menstruation. Multiple studies suggest that caffeine may increase the intensity of cramps and contribute to bloating, anxiety, and mood swings, especially in the early days of the cycle. Personally, I’ve noticed a positive shift since cutting it out during this phase.
For breakfast, I made a nutrient-dense smoothie to nourish my body and support hormone balance while in my menstrual phase:
Blueberries & cherries: Packed with antioxidants and anthocyanins that fight inflammation and oxidative stress.
Banana: A great source of potassium and magnesium to help ease muscle cramps and support mood.
Ginger: A natural anti-inflammatory and proven to reduce period pain in clinical studies.
Spinach: High in iron (especially important during blood loss) and magnesium for cramp relief.
Flaxseeds: Rich in omega-3s and lignans to help balance hormones and reduce inflammation.
Cacao nibs: High in magnesium and iron, and mood-boosting polyphenols.
Cashew milk: A creamy, dairy-free source of healthy fats and often fortified with vitamin D and calcium—both essential for hormone health.
I paired the smoothie with avocado, eggs, and sourdough toast—a satisfying mix of healthy fats, protein, and complex carbs. This balanced breakfast left me feeling energized.
Since I ran 4 miles yesterday, I opted for a long walk today. On Day 1 of my cycle, I try to avoid strenuous exercise. Instead, gentle movement like walking helps promote blood flow, ease cramps, and boost endorphins without taxing the body. It was exactly what I needed.
For lunch, I made a hearty salad with:
Kale & quinoa: Fiber, iron, and plant-based protein
Roasted sweet potatoes & red onion: Beta-carotene and anti-inflammatory compounds
Avocado, apple & walnuts: Healthy fats, fiber, and omega-3s
Homemade dressing: Olive oil, red wine vingear, lemon, and Dijon—simple and nourishing
Dinner was salmon and broccoli, both rich in anti-inflammatory nutrients. Salmon is high in omega-3 fatty acids and protein, while broccoli supports detoxification and provides calcium and vitamin C.
For dessert, I had vanilla ice cream topped with pumpkin seeds, dark chocolate, blueberries, and sea salt. This was not only delicious but also functional—pumpkin seeds are a great source of zinc and magnesium, both of which support menstrual health, and dark chocolate is rich in antioxidants and iron.
