My Most Annoying Menstrual Cycle Symptom

Reclaiming My Rhythm: Day 7 of My Cycle

Today is Day 7 of my cycle — the first week of this new cycle complete.
I'm noticing how my body is still asking for gentleness and deep attention, even as the follicular phase begins to build energy.

Over the last few days, I’ve received some intense signals:

• A strong headache at the end of Day 5

• Another headache yesterday (Day 6)

• Some lingering pressure in the front of my head this morning (Day 7)

I also noticed that my sleep has been lighter and shorter than I need — about 5–6 hours from Thursday through Sunday, and 7 hours last night.

Even though part of me wanted to brush off the headaches as “random," I'm learning not to ignore these whispers. They're often my body's first language before symptoms get louder.

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The Wisdom of Headaches:

• Hormonal Fluctuations:
  Around Days 5–7, estrogen starts to rise sharply after the low hormone window of menstruation. Rapid shifts in estrogen can trigger vascular changes in the brain, leading to headaches, especially if the rise is uneven or steep.

• Sleep Deprivation and Brain Inflammation:
  Lack of sleep increases inflammatory cytokines and depletes magnesium — both factors that can lower the brain’s resilience and trigger headaches, especially in the delicate days after menstruation.

• Mineral Deficiency (Especially Magnesium or Sodium):
  Blood loss during menstruation naturally depletes minerals. Without enough magnesium, blood vessels in the brain can constrict too tightly or dilate irregularly, both of which can cause that "pressure" feeling.

• Blood Sugar Instability:
  Irregular sleep and healing from bleeding can destabilize blood sugar. Fluctuating blood sugar levels are a sneaky but very common trigger for headaches in the follicular phase.

• Residual Detox Load:
  As menstruation clears the old uterine lining, the liver is also clearing out hormonal metabolites. If detox pathways are sluggish, a buildup of leftover estrogens could be contributing to the pressure and headaches.

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How I’m Supporting My Body Right Now:

Nutritional Focus:

• Magnesium-rich foods: Pumpkin seeds, spinach, almonds, cacao

• Vitamin B2 (Riboflavin): Support mitochondrial energy and lower headache risk (found in eggs, mushrooms, almonds)

• Steady blood sugar: Eating every 3–4 hours, always pairing carbs with protein/fat (like an apple or date with nut butter or chicken and sweet potatoes)

• Hydration with minerals: Adding a pinch of sea salt and lemon to my water to support electrolytes

Herbal Remedies:

• Nettle: Rich in magnesium, iron, and potassium — helps remineralize and calm the nervous system. I’ve mentioned Nettle in most of my posts bc she’s a star :-)

• Feverfew: Traditional migraine herb that modulates blood vessel tone. A new herb I’m going to work with and add to my medicine cabinet :)

• Chamomile: Gently anti-inflammatory, calms the nervous system and supports digestion (yay! happy tummy!)

• Holy Basil (Tulsi): Supports blood sugar regulation and eases cortisol-driven tension in the brain

More Supportive Practices:

• Prioritizing early bedtimes (in bed by 10PM) for the next few nights to recover

• Gentle neck and shoulder stretches (often tension here can radiate upward)

• Using a cold compress on the forehead if pressure returns

• Meditating for a few minutes throughout the day to calm my nervous system

I’m realizing that building energy after my period doesn’t mean rushing.
It means laying the bricks of vitality slowly, with nourishment, patience, and care.

The headaches are invitations to slow down, to listen more closely, to rebuild with intention. Honoring this stage of my cycle will grow stronger roots for the next phases.

With love,
Jessica

Photo by me in Yosemite, July 2020. On my way to Mammoth Lakes for my first backpacking adventure!