Menstruation 101
July 07, 2023

Menstruation 101

Understanding menstrual flow for empowerment and self-care.

Get to know your flow

The menstrual phase marks the beginning of your menstrual cycle, where the lining of your uterus sheds. But what is normal during this part of your cycle, how can nutrition support a healthy flow, and are there lifestyle habits that can make the menstrual phase more bearable? We’ve got all your questions answered—and more. 

How long should I bleed for? And how much blood should I lose?

If you’re currently on your period, congrats! This is a time of release, renewal, and introspection. Speaking of the release, the amount of blood you’ll lose will vary. On average, blood loss ranges from 30-80 milliliters (about 2-6 tablespoons). Additionally, a normal period lasts anywhere from 3-7 days. However, individual experiences vary.

What is normal menstrual blood color consistency?

The consistency of menstrual blood can range from thick and clotted to thin and watery. The texture and consistency of menstrual blood is influenced by various factors—think: hormonal changes, the shedding of the uterine lining, and the rate of blood flow. You may also notice small clots or tissue fragments, and these are usually small and harmless! 

What shade of red should my menstrual blood be?

A healthy period blood typically appears as deep red, bright red, or dark red. The specific shade can vary (and change throughout the duration of the period!). The color is influenced by the rate of flow and the amount of time the blood has been in contact with oxygen. It's important to note that variations in color, such as light red or pinkish hues, can also be considered normal. 

Disclaimer: If you have concerns about the duration, flow, or any other aspect of your menstrual cycle (I.e. excessively large or frequent clots, drastic changes in color or unusual odors associated with your menstrual blood), chat with your healthcare professional for personalized guidance and support.

What foods support my period?

Along with phase 1 seed cycling seeds, these foods can help nourish your menstrual phase:

Iron: Leafy greens, legumes, and high-quality meats help replenish iron lost during menstruation and combat fatigue. Try our Greek Lentil Chicken Salad In A Jar.

Omega-3 fatty acids: Fatty fish, chia seeds, and walnuts to reduce inflammation and support hormonal balance. Try our Sesame Salmon Bowl.

Magnesium: Ingredients rich in magnesium can help alleviate cramps and encourage muscle relaxation. Dark chocolate, nuts, seeds, and leafy greens are rich in magnesium. Try our Brownie Batter Protein Bombs.

Vitamin C: Citrus fruits, bell peppers, and berries boost iron absorption and strengthen the immune system—important during your period. Try our Lemon Blueberry Chia Pudding Cup.

Menstrual cycle exercise tips

Although moving your body may be last on your priority list during your period (thanks to cramps, discomfort, and low hormone levels!), engaging in gentle and supportive exercises is known to improve mood and energy. These are a few types of exercise that give you a boost of endorphins and help alleviate menstrual symptoms:

  • Yoga: Gentle yoga poses, particularly those that focus on stretching and relaxation, can help reduce cramps and promote circulation.
  • Walking: This low-impact activity gets your muscles activating and blood flowing (without putting excessive strain on your body.
  • Pilates: When your motivation to exercise is low, pilates exercises can help strengthen your core, improve posture, and provide gentle movement.
  • Swimming: Swimming is another low-impact exercise that can provide relief from cramps and bloating. The buoyancy of water can help reduce pressure on your body.

Flex reusable menstrual cycle disc

Haven’t taken the plunge on a reusable menstrual cup? Try Flex. With the capacity to hold six super tampons worth of blood, medical-grade silicon, and unreal comfort, this menstrual cycle disc is the best replacement for pads and tampons. Trust us!

Red moon rituals

What better way to support your body—as it sheds its uterine lining—than with red moon rituals? Don’t underestimate the power of self-care during the first week of your menstrual cycle.

So, what are red moon rituals? They’re ceremonies that honor the menstrual cycle, embracing its connection to the lunar cycle and the transformative power it holds! These practices involve activities like meditation, journaling, using menstrual products infused with herbs or crystals, performing rituals under the moonlight, or gathering in women's circles. Here are a few specific ideas:

  1. Sacred bathing: Take a ritual bath during your period, infusing the water with soothing herbs or essential oils. Use this time to cleanse both your body and your energy, allowing the warm water to relax your muscles and promote a sense of renewal.
  2. Moonlight meditation: Find a peaceful outdoor spot or sit near a window where you can see the moon. Engage in a guided or self-led meditation, focusing on embracing the energy of the moon and your menstrual cycle. Reflect on the cyclical nature of life and the power of your body's ability to shed and renew.
  3. Journaling: Light a candle and write down any thoughts, emotions, or experiences you wish to release or let go of. Express gratitude for your body's wisdom and resilience. Consider incorporating affirmations or intentions related to self-care, self-love, and embracing your menstrual cycle.
  4. Creative expression: Engage in a creative activity that allows you to connect with your inner self—painting, drawing, writing poetry, or dancing. Let your intuition guide you, and use the artistic process as a means of expressing and honoring the unique energy and emotions of your menstrual phase.

Ultimately, red moon rituals serve as a way to empower the menstrual phase, fostering self-care, self-reflection, and a deeper connection to your femininity.

Our seed cycling blends can help you feel and do your best

beeya seeds

We’ve been loving seeing how our community uses beeya in our free 21-day Seeds the Day Reset FB community! It’s not too late to join for our final week starting Monday. If you want to start using the power of seed cycling, we made it easy with our done-for-you blends!