The Body During the Menstrual Phase for Conception

Understanding Bodily Changes During Menstruation

The menstrual phase is when the body sheds unneeded blood and tissue from the uterus, cleansing and preparing it for potential future implantation. During this time, the following changes occur:

• Changes in the Uterus

When implantation does not occur, menstruation begins. Blood flow to the uterine lining stops, causing some of the endometrial tissue to die and shed. This shedding includes blood, uterine tissue, and mucus, marking the beginning of the preparation for the next cycle.

• Growth of Follicles

With the start of menstruation, new follicles begin to develop in the ovaries, typically around 3–30 in number. During the menstrual phase, only one of these follicles grows into a dominant follicle. After menstruation, this dominant follicle continues to mature, eventually becoming a mature follicle ready for ovulation.

How to Care for Yourself During the Menstrual Phase

In the menstrual phase, it is essential to prioritize nutrition and rest to support recovery and prepare the body for a healthy conception process. Here are some recommended practices:

1. Keep the Body Warm

Significant changes occur in the uterus and ovaries during menstruation, especially within the first three days, when many experience intense abdominal pain. Coldness in the lower abdomen can disrupt uterine and ovarian function, which is not conducive to pregnancy. Therefore, it’s essential to keep the lower body warm. Use methods like warm baths, heat packs, and leg warmers to support warmth.

2. Relaxed Rhythm and Ample Sleep

The menstrual phase is a time to conserve energy. From just before menstruation begins, aim for a calm and relaxed lifestyle. Avoid intense exercise and prioritize rest, allowing the body to allocate energy for expelling the uterine lining and supporting follicular growth.

3. Consume Warm, Nutrient-Dense Foods

During menstruation, the digestive system may slow down, and cooling of the digestive organs can negatively impact the ovaries and uterus nearby. Choose foods and beverages that are warmer than body temperature to support internal warmth and balanced nutrition. It’s also advisable to avoid drastic changes in weight, as they can disrupt hormone balance.

4. Nutritional Guidelines

During menstruation, focus on a balanced intake from the “eight food groups” to avoid nutritional imbalances.

Particularly in the three days before menstruation and during the menstrual period, many women experience iron deficiency due to blood loss from the shedding uterine lining. Aim to consume iron-rich foods (such as liver, red tuna, beef, and spinach) paired with protein and vitamins for better absorption. In some cases, iron supplements may be beneficial.

Recommended Recipes

<Cauliflower Milk Soup>

A creamy white soup with crispy cheese garnish. Cauliflower is rich in vitamin C, a potent antioxidant.

Ingredients (Serves 2)

• Cauliflower: 1/2 head

• Onion: 1/4

• Milk: 2 cups

• Olive oil: As needed

• Salt: 1/2 tsp

• Grated cheese: 1 tbsp

Instructions

1. Separate the cauliflower into small florets and thinly slice the onion.
2. Heat olive oil in a pot, add the onion, and sauté until translucent.
3. Add cauliflower and sauté further, then pour in the milk. Simmer for about 10 minutes until the cauliflower is tender, and season with salt.
4. In a frying pan, lightly coat with olive oil, sprinkle grated cheese, and cook over low heat until golden brown. Let cool, break into pieces, and garnish the soup.

<Sautéed Beets and Komatsuna with Anchovy>

Beets, rich in antioxidants like betacyanin, are also high in iron and potassium, making this a nutrient-dense dish.

Ingredients (Serves 2)

• Beet: 1/2

• Komatsuna (Japanese mustard spinach): 1/2 bunch

• Anchovy fillets: 2

• Pepper: A pinch

• Butter: 10 g

Instructions

1. Peel the beet and slice into thin strips, about 8 mm wide. Cut the komatsuna into 3 cm pieces. Finely chop the anchovies.
2. Heat butter in a frying pan and sauté the beet over medium heat until tender.
3. Add komatsuna, anchovies, and pepper, and quickly stir to combine.