A smooth menstrual cycle doesn't just depend on a good product or an occasional wellness routine. It rests on three essential pillars: sleep, nutrition and hydration. These simple yet powerful habits directly influence our hormones, energy levels and the way we experience our periods. Discover how to reinforce them to regain balance and serenity throughout the month.
🌙 Sleep, the pillar of hormonal balance
Quality sleep promotes hormonal regulation, melatonin production and nerve recovery. According to a study published in the Journal of Sleep Research (2018), women who sleep less than 6 hours a night have more irregular cycles and menstrual pain.
During the luteal phase (before menstruation), the body produces more progesterone, a hormone that can make you feel more tired. So it's essential to adapt your rhythm and encourage relaxing rituals before bedtime: warm herbal tea, subdued lighting, deep breathing...
Nané tip: try Nané Infusion with CBD, lemon balm and chamomile. It helps calm the mind and promotes natural, non-addictive sleep.
🥦 Food, the driving force behind a harmonious cycle
Hormonal fluctuations influence appetite, blood sugar levels and food cravings. Adopting a balanced diet helps stabilize mood and reduce premenstrual syndrome (PMS) symptoms.
Nutrients to choose
- Magnesium (almonds, cocoa, spinach): to calm nervous and muscular tension.
- Omega-3 (fatty fish, flaxseed): to reduce inflammation and menstrual pain.
- Iron (lentils, tofu, beet): essential for heavy losses.
- Fiber (fruits, vegetables, legumes): to support digestion and the elimination of excess estrogen.
Tip: reduce refined sugars and caffeine, which accentuate hormonal variations and pain. Choose a gentle, relaxing drink like Infusion Nané, ideal for soothing cycle-related cravings and nervousness.
💧 Hydration, the key to menstrual comfort
Drinking enough water helps limit retention, bloating and cramping. Hydration also supports circulation and the body's natural detoxification process, which is essential during menstruation.
Vary the pleasures: mineral water, warm infusions, homemade flavoured waters... and remember to increase your intake when sweating or consuming caffeine.
Nané tip: during your period, combine Le Patch Nané for targeted pain relief, and L'Infusion Nané for soothing, relaxing hydration.
🌸 Create a cyclical routine for greater serenity
Listening to your body and adapting your lifestyle to your cycle is a major key to feminine well-being. For example, you can :
- Prioritize rest during the menstrual phase 💤
- Replenish your energy and nutrients after your period 🌿
- Manage stress before ovulation with breathing or yoga 🧘♀️
- Soothe the tensions of the premenstrual phase with CBD 🌼
Every gesture counts. And the more you naturally support your body, the more fluid and harmonious your cycle becomes.
"Menstrual well-being begins with attentive listening to the body and simple rituals that soothe it." - Nané Care
💬 To sum up
- Regular sleep promotes hormonal balance
- A nutrient-rich diet supports the cycle
- Good hydration improves menstrual comfort
- Nané CBD products naturally support these three pillars
👉 Discover now Le Patch Nané to relieve menstrual pain, and L'Infusion Nané to regain serenity and balance throughout the cycle.
What are the 10 things not to do during your period?