The menstrual phase starts on day 1 of your cycle (when your bleeding starts) and ends on day 5 of your cycle.
Go easy and slowly, listen to your body, and follow along restorative and pain-reducing workouts created for this phase.
Don't forget to follow nutrition recommendations, hydrate your body, have your ginger tea daily, and try suggested meal recipes.

NUTRITION:

During the menstrual phase, you are losing more iron so focus on food that contains iron, and food that increases absorption of it. 

Eat nutrient-rich foods to help you keep your blood sugar level steady.

You should reach more for fresh and unprocessed foods.

The best foods for the menstrual phase:

Legumes (beans, peas, and lentils)
Wholegrain
Pumpkin
Spinach
Sweet potato
Brown rice
Quinoa
Nuts
Beef
Eggs
Fish

MEAL SUGGESTIONS

Breakfast: Sourdough With Eggs and Avocado - https://pilatesness.com/food/sourdough-with-eggs-avocado/

Lunch: Broccoli Pasta Salad - https://pilatesness.com/food/broccoli-pasta-salad/

Dinner: Quinoa With Shrimps - https://pilatesness.com/food/quinoa-with-shrimps/

HYDRATION:

During the menstrual phase, you need more water than in any other part of the cycle. Drink at least 2 liters of water + other non-caffeinated drinks to compensate for the blood loss. Your body retains more water during this phase of your cycle because progesterone and estrogen are low, and that is why you feel bloated. To relieve muscle cramps, fatigue, and bloating focus on increasing the water intake.

Try this amazing do-it-yourself remedy perfect for the menstrual phase to help you relieve pain and cramps.

GINGER TEA WITH LEMON

Ginger is so powerful when it comes to fighting premenstrual fatigue and menstrual cramps. 

Cut ginger into small pieces or slices, and boil it in water for 5 minutes. Let it cool down for 15 min, add lemon and honey (or maple syrup), and enjoy.

MOOD: During the menstrual phase you feel more introverted, you are inward-oriented, slow, and need to rest more. Hormones are at their lowest and their hormonal dip will result in low energy levels.