Your menstrual cycle is one of your body’s most powerful rhythms. And whether you’re in your 20s navigating PMS, in your 30s and 40s balancing heavier schedules and hormonal shifts, or entering your 50s with perimenopause and menopause, your body speaks in patterns.
When you listen and build self-care around those signals you create a routine that supports mood, energy, digestion, sleep, and overall wellness all month long.
Here’s how to design a cycle-supportive self-care plan that evolves with you.
1. Menstrual Phase (Days 1–5): Rest, Restore & Nourish
As hormone levels dip, it’s normal to feel more tired, sensitive, or inward.
Self-Care Focus:
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Prioritize rest, slower mornings, and gentler movement
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Eat warming, iron-rich foods (broths, dark greens, lentils)
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Use heat, stretching, and mindfulness to ease tension
Supplement Ritual:
Menstruation Support
This raspberry drink helps ease cramps, bloating, irritability, and fatigue with Magnesium Bisglycinate, Vitamin B6, Benphopure® B1, and soothing botanicals.
Sip in the morning and afternoon for comfort without medication.
2. Follicular Phase (Days 6–13): Creativity, Clarity & Rising Energy
Estrogen begins to rise, bringing brain-boosting benefits and higher motivation.
Self-Care Focus:
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Try new workouts and new ideas—your brain thrives here
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Lean into antioxidants, lean proteins, and omega-3s
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Organize, plan, and knock out creative projects
Supplement Ritual:
Cycle Support
Daily support for energy, clarity, and ovarian wellness with Biotis® Lactoferrin, Saffron, B12, and Quatrefolic® Folate. This is your foundation for steady energy month-round.
3. Ovulatory Phase (Days 14–17): Peak Energy & Confidence
This is your high-vibe window.
Self-Care Focus:
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Social events, collaboration, and communication flourish
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Higher-intensity workouts feel easier
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Focus on hydration and protein to match increased output
Supplement Ritual:
Continue Cycle Support
Keep energy steady and support reproductive wellness during this peak phase.
4. Luteal Phase (Days 18–28): Slow Down, Soothe & Support
Progesterone rises, slowing digestion and sometimes triggering bloating, cravings, irritability, or fatigue.
Self-Care Focus:
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Grounding activities: yoga, walking, breathwork
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Magnesium-rich meals, fiber, and complex carbs
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Cut back on overwhelm and overstimulation
Supplement Ritual:
Cycle Support for steady energy and clarity
Add Menstruation Support if PMS symptoms creep in early
Together, they help you ease into your next cycle with more balance.
5. Perimenopause & Menopause: A New Rhythm, A New Routine
For many women in their late 40s to 60s, cycles become irregular or stop entirely. But self-care becomes even more important during this stage.
Hot flashes, brain fog, mood shifts, sleep disruption, and metabolic changes can all show up due to fluctuating (or declining) hormone levels.
Self-Care Focus:
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Prioritize deep, restorative sleep
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Add protein and fiber to every meal for metabolic support
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Schedule calming rituals: stretching, meditation, walking
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Focus on cooling foods, hydration, and stress reduction
Supplement Ritual:
Menopause Support
Designed for clarity, comfort, and calm during the transition.
Helps support:
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Hot flash and night sweat reduction
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Stable mood and emotional well-being
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Clearer thinking and reduced brain fog
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Restful sleep and nervous system balance
Pair with Cycle Support if cycles are irregular and Menstruation Support if periods still occur.
This routine meets women exactly where they are, because self-care should evolve with you.
Your Monthly Self-Care Blueprint
Daily:
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Take Cycle Support (or Menopause Support)
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Hydrate + nourish intentionally
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Move your body 20–30 minutes
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Prioritize 10 minutes of mindfulness
During PMS or Your Period:
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Rest more, stress less
During Perimenopause/Menopause:
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Add Menopause Support daily
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Prioritize sleep, protein, fiber, and calm
The Takeaway
Self-care isn’t seasonal—it’s cyclical.
When your routine aligns with your body’s natural rhythm (or changing rhythms), you experience smoother moods, steadier energy, easier periods, and a deeper sense of well-being.
Mineral Moon’s Cycle Support, Menstruation Support, and Menopause Support fit seamlessly into the rituals that make you feel grounded and empowered no matter what chapter you’re in.
