Your Inner-Moon Energy Phases
- Meloney Hudson
- Jul 2
- 11 min read
Updated: Jul 3
One day you feel great and can take on the world! A few days later, you drag through the day, counting every minute before you can go to bed. Is there something wrong with you? Not at all. This is life with a menstrual cycle.
During our monthly cycle, hormonal levels rise and fall and our energy changes with it, much like the waxing and waning glow of the moon’s phases. These rhythmic fluctuations influence the way we feel emotionally and physically during the month, and affect how we perform, socialize, and experience the world. Many of us are fortunate to ride the highs and lows with ease and grace, while others suffer with intense physical and emotional discomfort.
In this article, we’ll explore our inner-moon energy phases and how to treat your body during each phase, so that your periods are easier and your energy and health are optimal all month long.
First, what is energy?
Energy is the fuel that gives us life. Energy comes from the foods we eat and the air we breathe. It’s also generated internally by our organs and cells to spark the functions of our body and brains. Yoga practitioners call this external and internal energy prana. Chinese Medicine refers to it as chi.
The level of energy dictates how we feel. High energy feels zesty, alive, clear-minded and optimistic. We can move mountains during the day and dance all night. We glow brightly, light the full moon on a clear night.
Low energy feels like fatigue, lack of enthusiasm, mental fogginess, and mood swings. Our inner light seems dim, much like a new moon in a misty sky.
Most of us want, and need, that high-energy way of being. And we can have it by understanding how the feminine body works and caring for it each phase during the month.
Hormones – Your Energy Influencers
The energy in our feminine body is influenced by two primary hormones: estrogen and progesterone. They are the guiding force behind menstruation and are components of our health and wellbeing, and affect our overall energy, mood regulation and brain function.
Estrogen drives the menstrual cycle and helps thicken the uterine lining. Progesterone prepares the uterus for potential pregnancy and maintains the uterus during pregnancy if the egg is fertilized. Estrogen and progesterone levels rise and fall through the month, and our energy levels follow.
Estrogen rises after menstruation as it heads toward ovulation. This is called the follicular phase of the menstrual cycle. High levels of estrogen are associated with increased energy, positive mood, and clear brain function.
Estrogen levels lower and progesterone levels rise after ovulation as we move toward menstruation. This is called the luteal phase of our cycle. This dip in estrogen and rise in progesterone can yield fatigue, moodiness and other PMS symptoms.
Smaller amounts of testosterone also contribute to our cycle, especially around ovulation. It spikes our sex drive, mood, and energy levels.
Becoming aware of this energetic cycle can help us navigate through the highs and lows with nutrition and health practices that help us feel our best and be our most productive.
Your body is like a moon
Much like the moon’s 28-day cycle through the month, our physical energy waxes and wanes as it moves through our monthly menstrual cycle. Acknowledging our body's cycle as a powerful and positive aspect of ourselves can help us appreciate its functions and feelings. Listening to our body's needs will help us take the right action to support it. Just as we admire the moon’s beauty in all of its phases, we can enjoy the changing sensations of our body every day of the month.
In this article we relate the phases of our body to the moon’s, with eating, exercise and self-care suggestions to help us best navigate through each phase to help us experience optimal energy every day.
Energy Eating, Exercise and Self-Care
As mentioned, food is a source of our energy. A robust daily eating lifestyle, filled with high-nutrition foods, contributes to greater energy throughout every phase of the month.
Exercise is also tied to our energy. Ironically, though we utilize our inner energy to engage in exercise, exercise generates more energy. It builds our strength and endurance. Bonus: physical activity levels out our hormones and emotions. Exercise helps your body feel better every day.
Self-care consists of the lifestyle practices that enhance our energy. Each phase invites us to focus on a particular practice to supplement our energy and well-being.
We address all three of these elements as we examine each of our Inner-Moon Energy Phases.
Here we go!
YOUR INNER MOON ENERGY PHASES
Day 1
NEW MOON The first day of menstruation
Your estrogen and progesterone levels are at their lowest, which contribute to your fatigue, overall low energy and moodiness. Your luminosity is dimmed. You may experience cramps, bloating, constipation or diarrhea. You’re not sick, this is your period.
Day one of menstruation is the first day of the Follicular Phase of menstruation.
Energy Foods
During menstruation, nurture your body with healthy comfort foods that make the body feel better and support its functions. Try these:
Warm soups made with beans, lentils, veggies and broths will help you feel calmer, warmer, and nurtured.
Amp up your Omega 3s by adding salmon, flaxseed, and nuts, to help reduce inflammation and cramping.
Eat plenty of iron-rich foods to replace iron you lose during bleeding. Iron is which is essential for red blood cell production. Dark green, leafy vegetables, such as kale and spinach are abundant in iron, as are lentils and other beans. Consider eating liver or red meat to supplement your iron. A 3-ounce serving of beef liver contains approximately 5 milligrams of iron, which is about 28% of the recommended daily value.
Sip on ginger tea to help reduce nausea and cramping.
Drink plenty of water. A study shows that drinking plenty of water can help reduce menstrual pain intensity.
If you crave sweets, nibble on dark chocolate of 85%, which is low in sugar. Its anti-inflammatory properties help reduce bloating and its magnesium content helps calm cramps.
Exercise and Self Care
During your New Moon phase, rest and pamper yourself. If you are the ambitious type, give yourself a break and resist pushing through your projects, if you’re able. If your social calendar is booked, and you just aren't up for it, it's OK to cancel. Good friends will understand.
Relaxing will help calm cramps and mood. Write in your journal, read a book or watch a movie. Sleep.
Pass on strenuous sports, and engage in more gentle movement, such as yoga. Gentle yoga moves can help relax abdominal cramps. Click here to watch our Yoga for Menstruation video
Perform self-massage with essential oils. Click here to watch our Self-Massage with Essential Oils video.
Days 3-5
WAXING CRESCENT MOON
Middle to end of menstrual bleeding
Energy levels: As your estrogen increases and your menstrual flow decreases, you’ll begin to brighten up and feel your energy rise. Your body is still losing blood, so continue to follow your body’s messages and needs.
Energy Eating
Maintain your healthy food choices, and continue eating the period-supporting foods for the first two days of your period.
Your body may ask you to expand your food choices, so add hearty salads with veggies, beans, and seeds, like sesame seeds, which are rich in iron and lignans that help balance estrogen.
Continue to avoid sugary, salty, and fatty foods. (As a rule of thumb, avoid this every day!)
Exercise and Self-Care
Your estrogen and energy may begin to rise, and you may you start feeling ready to return to your groove. As you take on more work and accept social invitations, continue to pamper your body and listen to its signals. Engage in gentle exercise, such as walks or hiking. Swim. Ride your bike.
Days 6-13
WAXING QUARTER MOON
In Follicular Phase, heading toward ovulation
Your estrogen level continues to elevate as it approaches ovulation. Your energy increases and luminous radiance strengthens. Your mood is optimistic.
During this phase of your cycle, your body is its most powerful; your brain and body are sharpest and strongest. Your inspirations steadily flow, and you may solve the problem you’ve been facing for a week. You feel unstoppable! This is the time to push ahead in your enterprises, and to focus on the projects you’ve been putting off.
Energy Eating
During your Waxing Phase, load up your body with healthy foods to fuel your body and brain to sustain your energy. Nutritious eating not only fuels the body for today's activities, it also increases vitality and strength for the days to come. Think futuristically; the more nutritious you eat today the better you will feel tomorrow - and in two weeks during your next period.
Enjoy a wide range of healthy, whole foods with meals loaded with a variety of fruits, vegetables, grains and legumes.
Vegetables and fruits contain vitamins and minerals that support cellular and organ function. They help reduce inflammation and detoxify the body.
Legumes, including lentils, garbanzo beans, black beans and others, provide iron and essential amino acids when combined with grains, nuts and seeds.
Smoothies help sustain high energy without weighing you down. Blend fruits, coconut water and chia seeds into delicious, nutritious and satisfying treats. Perfect before or after working out.
While you're in "Go Mode" and possibly over-scheduled, resist temptation to grab fast foods, sugary sodas, junk foods, and overly-processed items, like instant noodles and microwavable meals. These foods hold very little nutrition and harm the body, rather than support it. You may feel a energetic slump right after eating them and they will continue to challenge your energy as they are digested.
Remember, think futuristically and eat nutritious foods.
Exercise and Self Care
During this powerful time, take advantage of your energy to increase endurance and strength.
Engage in high-intensity workouts. Run on the treadmill an extra five minutes. Increase your reps while lifting weights. Take two Zumba classes a week. Try bootcamps, spinning, or kickboxing.
While you may feel unstoppable at this time, be sure to get ample sleep to rejuvenate the body, ideally 6 to 8 hours. Less than 6 hours may interfere with your productivity and chip away at your vitality.
Days 12- 14
FULL MOON
Ovulation
(approximately, with a 28-day menstrual cycle)
A surge of the luteinizing hormone triggers the release of the egg. Your testosterone and estrogen peak, and your energy is highest. You’re positively luminous. You may feel more optimistic – or more easily irritated. It’s party time! Enjoy your stamina at work and in your social life.
From two days before ovulation until this day a body is most able to become pregnant. You may experience a twinge of pain in one side of your abdomen, from the release of the egg. Your libido becomes more potent.
Energy Eating
During ovulation, eat to support your energy and hormone balance. Hormone-balancing foods
include:
Lean proteins, like lentils, eggs, yogurt, nuts, and tofu.
Cruciferous vegetables like broccoli and cauliflower, which can help metabolize excess estrogen.
Healthy fats, including avocados, flaxseeds and pumpkin seeds. They serve as building blocks for hormone production and support overall cellular health.
Dark, leafy greens, like kale, spinach, collared greens, and arugula help reduce inflammation and help eliminate excess hormones.
Eat healthy carbs, such as brown rice, whole wheat and quinoa to fuel your activities and sustain your energy through the day.
A note about alcohol: While in this Party Girl phase, be prudent when it comes to wine and cocktails. Alcohol does a number on the liver, the primary organ for metabolizing and eliminating hormones, including estrogen. When the liver is overburdened by alcohol or any intoxicant, it may not efficiently process your hormones, leading to imbalances that can worsen PMS symptoms. Use alcohol wisely.
Exercise
Continue to engage in high-intensity workouts, like boot camps, weightlifting, and running.
Dancing is a powerful exercise and a fun way to express your sexy self. Try belly dancing to show off your sexy radiance!
Days 15 – 25
WANING QUARTER MOON
Post Ovulation
Luteal Phase, moving toward menstruation
Immediately after ovulation, you move into the Luteal Phase of menstruation. If the egg isn’t fertilized, estrogen drops dramatically and the uterus prepares to shed its lining. Clunck! Your energy may begin to diminish and will continue waning through your luteal phase.
At around day 21, estrogen rises slightly, but progesterone increases dramatically. This fluctuation of hormones is preparing the uterus to shed the unfertilized egg and lining. As progesterone increases, your energy further decreases.
PMS symptoms begin to appear; moodiness, bloating, tender breasts, and fatigue dim your radiance. You may become more emotional, and you may begin to crave sweets and salty foods.
The nutrition you consumed before ovulating will impact your luteal phase. Nutritious eating and exercise during your follicular phase will contribute to a more energetic luteal phase. So, if you’ve been eating well and exercising, your energy and body may experience fewer PMS symptoms.
Energy Eating
As you move through the luteal phase, proactively prepare for your period by eating super-healthy meals. Continue to eat the nutrition-dense fruits, vegetables, nuts, seeds, and proteins.
Increase foods rich in iron, such as dark leafy greens, like kale and spinach, eggs, poultry or some red meat.
Add tofu to your meals. Tofu and other soy foods have been found to reduce PMS symptoms, such as breast tenderness, bloating and moodiness. It’s also a good source of protein that helps satisfy cravings.
Combat your cravings for salty, sugary or high-carb foods with high-nutrition alternatives.
Instead of sweets like cookies and candy, eat nuts with raisins, or a banana. High sugar intake can lead to elevated estrogen levels, which can worsen PMS symptoms. Sugar also contributes to inflammation, which can increase cramp pain.
Skip high-sodium foods like chips and fast-foods, and instead reach for low-salt popcorn, almonds, pumpkin seeds and sunflower seeds. Too much salt can increase bloating and fluid retention.
It’s time to focus on the iron-rich foods again, such as leafy green veggies, nuts and lentils.
Complex carbohydrates help curb hunger and boost your energy. They include:
Whole grains, like brown rice, quinoa, whole grain breads, and oats.
Starchy veggies, such as sweet potatoes, corn and peas
Fruits, such as apples, bananas, oranges, pears
Fruits and veggies contain fiber that help digestion and prevent constipation. If constipation is a symptom during your period, eat plenty of fiber foods now.
Exercise and Self Care:
During your early luteal (waning) stage, your energy may feel ample enough to maintain your intense workouts, but as you get closer to your period, and your energy drags, you to pull back a bit. Listen to your body. Continue to exercise but opt for low-impact, gentle practices that focus on reducing stress and improving mood. Yoga, Pilates, and walking are great choices.
Six days before your period, begin massaging your abdomen and lower back. Click here to watch our Cramp-Reducing Self-Massage video. Studies show that massaging in advance of your period may help reduce cramping.
Days 26-28
WANING CRESCENT MOON
Pre-Menstruation
Estrogen and progesterone levels drop to prepare the body to release the unneeded uterine lining. This dip in hormones equals sluggish and dull energy. PMS symptoms are most noticeable, and breast tenderness and bloating are at their peak. You mentally prepare for your upcoming period.
Energy Eating
Eat the highest-quality, nutrition-dense vegetables, fruits and legumes as possible. Refer to the recommendations offered in the New Moon phase. Remember, food is medicine and helps the body feel optimally during your period.
Reduce caffeine intake. Coffee and tea can be dehydrating, which contributes to bloating and headaches.
Exercise and self-care
Avoid high-intensity workouts, if possible, as they may drain you. At this time, you need to maintain your energy reserves for menstruation. Walking, gentle yoga, easy workouts with light weights can keep your system moving without strain.
Become body-conscious and communicate with your beautiful self. Take a moment to be still and thank your body for all that it does. Let her know that your body is doing its natural thing. You are heading to your period. It’s nothing to dread. Menstruation is not a sickness, it’s a miraculous function of the feminine body. And because you treated your body well through the month, you're confident you'll glide into and through your period.
Day 1
NEW MOON
The first day of menstruation
Start from the beginning!
You have more control over your body and its health than you know. Honor your body and treat it like a temple, for it is the sacred container for who you are. And you are a miracle!
Your health, well-being and period comfort are in your hands. You can create a life of easier, more comfortable periods through positive lifestyle habits that contribute to your health.
Our Period-Friend Foods & Recipes Guide is packed with information, food recommendations and recipes that support the functions of your organs and cells, so that your energy is high and you feel great during your periods and through the month. Order your copy today!
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