Menstrual Health Coach Lisa de Jong shares practical steps for understanding and nurturing your cycle with positivity and compassion.

Many people dread their period or feel that their fluctuating hormones are a burden. As a menstrual health coach, I’m dedicated to educating, supporting, and empowering individuals to develop a more positive relationship with their menstrual cycle. Here are some key steps you can take to embrace your period with self compassion and care:

1. Begin With Understanding Your Hormones
Each menstrual cycle has four unique phases: the follicular phase, ovulation phase, luteal phase, and menstrual phase. Understanding what is happening with your hormones and energy levels in each phase can foster acceptance and appreciation. You’ll find more insights on this on my podcast From Pain to Power.

2. Nurture Positive Thoughts and the Mind-body Connection
Feelings of fear or dread about PMS or period pain are common, especially for those who suffer significantly. Finding ways to calm your nervous system is crucial. Journaling your feelings can bring calm to your mind-body connection and signal that you are listening to yourself. After expressing your emotions on paper, write a reassuring message back to yourself to offer comfort and self-encouragement.

3.Track Your Cycle and Plan Ahead
Keeping track of where you are in your menstrual cycle and planning ahead can be a powerful selfcare practice. You can use a journal, mark it on your calendar, or opt for a period tracking app. Recording the first day of your period helps you anticipate when your next cycle will begin. Planning activities like meals, exercise, social engagements, work tasks, and self-care routines in alignment with your cycle can make a significant difference.

4. Create Self-care Rituals for Your Period
The menstrual phase can be a sensitive time. Prioritising rest, self-care, and slowing down can support stress levels and hormonal health. Rituals such as lighting a candle, running a warm bath, enjoying a nourishing meal, or getting cosy with a book or movie are wonderful ways to care for yourself.

5. Focus on Nutrition for Hormonal Health
Considering nutrition for hormonal health is fundamental in building a positive relationship with your cycle. Ensure your diet is balanced with proteins, vitamins, minerals, and healthy fats. Incorporating supplements, like Cleanmarine PeriodPlan, can support your nutritional needs, hormonal health¹, energy management, and skin² health. Cleanmarine PeriodPlan is a convenient supplement containing omega 3, B vitamins, vitamin D, rosemary extract, and soy isoflavones. It is designed to support your cycle throughout the month, helping you feel your best every day.

Learn more about Lisa’s work on her podcast, From Pain to Power, available on Spotify. Follow her on Instagram @lisa_dejong_coach for more menstrual health tips and inspiration.

¹Vitamin B6 contributes to the regulation of hormonal activity.
²Vitamin B2 supports normal energy-yielding metabolism and healthy skin.