It's finally here, menstruating men will be taught what's going on inside their bodies every month! After hundreds of years of male cycles (where every day is basically the same), we've learned that everything -- our energy, mood, nutritional needs, sleep schedules, social skills, mental abilities, and more -- changes almost every day. What's even more exciting is that we can deal with these changes on a daily basis to make the most of them. When you're just getting started with circular maps and what's involved, it can be pretty overwhelming. All discussions about hormones, stages, and body rhythms cannot be ignored. Let's start with something simple like the 4 main phases of the menstrual cycle and what you should do to best take care of yourself during these periods.

Your period: Days 1 - 5 of a 28-day cycle

This is a start. All your hormones are at their lowest levels, as is your energy. This is time to rest. If you can avoid it, don't book yourself. Stay warm, relax, and eat warm foods (your basal body temperature is lower). If you experience severe cramps and other symptoms, treat yourself well (see your doctor if it's particularly severe; menstrual cramps are not normal!). This corresponds to monthly sickness. I'm talking about heat, lots of water, and lots of sleep. Eat foods rich in vitamins, fiber and protein. It's also a great time to rethink things, make decisions, and get creative. After a few days, your energy returns, but it is gentle; your body is still bleeding.

Follicular Phase: Days 6 - 14 of a 28-day cycle

Your hormones are back and you're giving it your all. This is when you can plan your entire day again. You can also run farther, lift more, and even sleep less (though I don't recommend it). Use this time to crush to-do lists, drive personal bests, and get things done! Don't overdo it though, your body only has enough energy to last through the next period. Good self-care during this time is to clear your space, practice good personal hygiene (especially things that can be distressing), and exercise. Eat lighter, fresher foods to promote gut health.

Ovulation: Days 15 - 21 of a 28-day cycle

It's party time menstruation, and you'll feel your best at this stage! Self-confidence, sociability and optimism are currently at their peak. During this time, good self-care habits include connecting with loved ones, doing things for others, seeking joy, and doing things that bring you joy. Take vitamin supplements during this time. You feel overwhelming at this stage, so plan meetings, appointments, social events and job interviews here too!

Luteal phase: Days 22 - 28 of a 28-day cycle

This is the time to slow down. Hormones are crashing, and so are you. Catching up with you here this month. Choose self-care, self-love and self-indulgence. During this time, you may feel more emotional and nervous, and this is not the time to have difficult conversations or ask any questions. If something really bothers you, write it down and save it for next month. You need more calories during this time, and carbs, protein, and healthy fats are your friends. Good self-care during this time is taking breaks, hobbies, or activities you enjoy doing (ideally alone) and saying no to things you don't have the energy to do. This is a time to have people take care of you and not give what you don't have. Sleep, eat and cry if needed.