Staying Warm, Nourished, + Grounded During Menstruation

Food & Herbal Support for Your Inner Winter

Menstruation is often called our inner winter. Hormones are at their lowest, energy dips, and the body naturally asks for rest, warmth, and simplicity. Just as winter invites us to retreat inward and restore, the bleed phase is a chance to slow down, replenish, and gently support the body’s natural detoxification.

When we bleed, we’re not only shedding the uterine lining… we’re also losing blood and minerals. This is why cravings for chocolate or red meat can show up. Your body is speaking, asking for iron, magnesium, and grounding foods. Honoring these needs with intention can make menstruation a deeply nourishing time rather than one that feels depleting.

Blood-Building Herbs

Leading up to and during your bleed, certain herbs help restore vitality and rebuild the blood, especially if you struggle with low energy:

🥀 Nettle – rich in iron, magnesium, and calcium

🥀 Red raspberry leaf – tones the uterus, gently mineralizing

🥀 Cacao – a natural source of magnesium and iron

🥀 Dandelion root – supports the liver and digestion while nourishing with minerals

🥀 Burdock root – grounding, blood-purifying, and supportive of skin health

Blood-Building Foods

Nature gives us exactly what we need: rich, red, mineral-packed foods to replenish what is lost when we bleed.

🥀 Beef liver – one of the most potent blood builders.

🥀 Red meat – grounding, iron-rich.

🥀 Beets – blood-strengthening, liver-loving.

🥀 Oysters – zinc and trace minerals for energy and repair.

🥀 Blackstrap molasses – iron, magnesium, and calcium in a sweet, earthy syrup.

Detoxifying & Hydrating Foods

Menstruation is a natural time of elimination. Supporting gentle detoxification during this time helps the body clear with more ease.

🥀 Water-rich fruits – oranges, watermelon, grapes, or berries keep hydration up

🥀 Well-cooked vegetables – easier to digest, mineral-rich

🥀 Carrots – fiber and nutrients supportive of liver and hormone metabolism

A little recipe I like: Miso soup with bamboo shoots, water chestnuts, wakame, and ground beef (or liver + heart) – a warming, hydrating, mineral-rich bowl that offers both blood-building and detoxification support

Warmth & Grounding Rituals

When menstruating, warmth isn’t just a cozy practice… it helps the body feel better by supporting digestion, circulation, and hormones.

🥀 Choose warm meals and herbal teas over cold or raw foods

🥀 Keep your feet and lower belly warm (socks, hot water bottle / heating pad, womb wrap (faja), gentle womb massage w/ warming oil)

🥀 Create ritual around your bleed - light a candle, sip a mineral-rich tea, and allow yourself to drop inward

A Gentle Reset

This is your time to rest, care for yourself, and treat your body as the sacred vessel it is. Replenish minerals, nourish your blood, and support gentle detoxification. By prioritizing these rituals, you set a strong foundation for the rest of your cycle, releasing what no longer serves to prepare for the follicular phase, the spring of your cycle when new energy and creativity arise.

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If you’re looking for guidance, support, or a deeper understanding of your menstrual cycle, I offer one-on-one coaching for women with menstruating bodies. Whether you’re navigating irregular cycles, learning about your cycle for the first time, coming off birth control, or simply want to better understand your hormones, I create a safe, supportive space to help you feel confident, empowered, and in tune with your body. Reach out via email at wildrosewellnessb@gmail.com or fill out my Contact form.