Everything important about your cycle

Your reference guide with helpful tips for your daily life

Cyclical living and working – What does that mean?

Dr.Dünner believes in the power of nature for women’s well-being. Understanding your cycle and living in harmony with it is essential. Here you’ll discover the benefits of each phase of your cycle and learn how to apply this knowledge in your daily life to enhance your overall quality of life.

Understanding the Causes

The top priority for your body is your personal survival, and most of your body’s processes are designed precisely for that (like your digestion and immune system). Your menstruation cycle, however, serves a different purpose. Its goal isn’t to ensure your individual survival, but – if you look closely – the survival of all humanity.

Naturally, your body always prioritizes its own survival. Only when sufficient resources are available does it also focus on maintaining balanced hormones and symptom-free cycles. That means whenever your body faces shortages due to deficiencies, illness, or stress, your female cycle is the first to be affected, as this process is simply less important for your body.

If your cycle is insufficiently supported and deprioritized, hormonal imbalances can develop, leading to discomfort and symptoms. Simple measures – like reducing sugar, improving sleep habits, and stress reduction are certainly a good start. Bit at Dr.Dünner, we take a holistic view of women’s health. What could be the reason your body doesn’t have enough energy to fully support your menstrual cycle?

Cycle Phases are Interconnected

Menstruation is the shedding of the uterine lining, which has built up throughout the cycle and is no longer needed because no fertilized egg will implant this cycle. Biologically, bleeding marks the end of a menstrual cycle, even if in all types of cycle tracking (NFP, cycle apps, or cycle wheel) consider your period as the start of a new cycle.

Whether or not you experience menstrual discomfort depends on several factors, including the thickness and structure of the uterine lining and how relaxed the uterus was before menstruation. All of this is determined, for example, by the levels of estrogen, progesterone, and stress hormones in the weeks BEFORE menstruation.

Each phase of the cycle builds on the one before it, meaning your daily lifestyle choices affect your cycle every day of the month. So, if you mainly feel discomfort during your period, it’s actually the result of what your cycle experienced in the weeks leading up to it.

A relaxed period, on the other hand, would be the result of a healthy preceding cycle. To support a healthy period, the needs of your cycle must be considered from day 1. That’s why we at Dr.Dünner, we highly recommend simple cycle observation using a cycle wheel. It helps you identify whether factors like stress, illness, irregular eating, or poor sleep might be the trigger for period pain and PMS.

Cycle Imbalance?

Here are some tips to help you feel more balanced and support your well-being throughout your cycle.

Nutrition

Reduce fatty, salty, and sugary foods. Try to avoid caffeine and alcohol during the luteal phase (second half of your cycle). Focus on a balanced diet with plenty of fruits, vegetables, and whole grains to nourish your body.

Herbs

Teas like chamomile or lady’s mantle can have a calming effect and help ease physical discomfort. St. John’s Wort may improve mood – just make sure you’re not allergic and avoid direct sunlight, as it can make your skin sensitive. Lavender is another natural option for relaxing and stress relief.

Self-Care

Take extra good care of yourself in the days leading up to your period. Spend time doing things you enjoy, whether alone or with others, and allow yourself moments of rest and indulgence.

Exercise

Regular movement is key. Even if you’re experiencing symptoms, aim for at least 30 minutes of moderate activity daily – such as a gentle walk, light jogging, cycling, or swimming.

Rest

Give yourself permission to pause! Even five minutes of rest can help. Or unwind in the evening with a cozy blanket and some quite time.

Relaxation Techniques

Incorporate Yin or Restorative Yoga, grounding meditations, or progressive muscle relaxation to reduce stress and support emotional balance.

Pain Relief

Warmth can work wonders. A heating pad or hot water bottle can be incredibly helpful.

More Tips for Relaxation During Menstrual Pain

With simple tricks, we can send signals to our body that help it relax and release corresponding messenger substances.

Breathing

Count to 4 while inhaling, to 7 while exhaling, and repeat this 11 times. The longer exhalation shifts your body into the ‘parasympathetic’ state and releases pain-relieving messenger substances.

Lip Trills

Through lip trills, the facial and jaw muscles relax. These have trigger points for the pelvic floor. This helps loosen abdominal cramps.

Remove Internal Products

Menstrual products in the vagina, such as tampons or menstrual cups, are supported by the pelvic floor. This strain can lead to muscle spasms and thus to abdominal cramps.

Pelvic Rocking

Promote blood circulation and oxygen supply to your uterus by moving your pelvis: both forwards and backwards, as well as side to side or in circles.

Full Body Warmth

Hot water bottles or grain pillows can cause the warmed area to swell, making menstruation flow less easily. It’s better to warm your entire body with a warm bath, warm drinks, and warm food.

Downloads

Dr.Dünner believes in the power of nature to support women’s well-being. Understanding your cycle and living in harmony with it is key to feeling your best. Here, you’ll discover the unique strenghts of each cycle phase and learn how to integrate this knowledghe into your daily life to enhance your overall quality of life.

Cycle Wheel

If we understand and know our cycle, we can address the needs of our body during its four phases.

Dive into discovering your strengths, needs, feelings, thoughts, worries, weaknesses, and life dreams. All simply by observing your cycle!