The starter guide to understanding the four phases of the menstrual cycle, what to expect, and how to best support the body.
It may surprise you to find out that a woman's monthly period is not an isolated event, but a part of a whole cycle that includes four phases of the month. Various hormones are shifting throughout the month in support of the main event - which is actually ovulation! Without ovulation, menstruation cannot occur.
It can be helpful to look at the four phases of the cycle like the four seasons of the year. With each season nature shifts and lives adjust accordingly. The same thing applies to the menstrual cycle. As hormones shift with each phase so does the body and emotions, and there are different ways to support each phase to bring balance to the body.
By learning how to live cohesively with each phase of the cycle, the body will experience more balance, a decrease in negative symptoms, and a more enjoyable period. Let's breakdown each season, or phase, of the menstrual cycle including what's going on in the body, how you may be feeling, and the best ways to support yourself.
Menstruation - Winter
This is the time of the month that we're all familiar with - a bit hard to miss, eh? The start of our period is considered Day 1 of the Menstrual Cycle. It's the kick-off to a new month, think of it as the January of your Cycle.
What's going on in the body:
When conception doesn't occur, the hormones estrogen and progesterone drop signaling to the body that it is time to shed the uterine lining. Thus begins menstruation and the first day of the menstrual cycle. A healthy period lasts an average of 3-5 days
How you may be feeling:
Just like in the wintertime, you may have the craving to hibernate, to rest, and to eat comfort foods. You may be feeling more fatigued, weepy, or needy. You may experience cramping or even pain. While pain is quite common, it's not normal for the body, it's a signal that there is something off. Getting to the bottom of the imbalance can reduce the discomfort to non-existent or close to.
Best ways to support yourself:
Embrace the winter season! It won't last long and it will set the rest of your cycle up for success. Prioritize slowing down and resting as much as possible. Don't plan a lot of events or activities. If you feel the desire for movement, stick to low-key, supportive things like walking or a gentle yoga class. Focus on incorporating red meats, cooked vegetables, stewed fruits, and teas into the diet to nourish and warm the body. Lastly, take time to unplug, journal, and assess the past month. This is an amazing time for reflection, redirection, and tapping into the feminine intuition.
Follicular - Spring
The Follicular Phase begins when the period ends and continues until ovulation. It is considered the Spring of the Menstrual Cycle because just like the flowers the body starts to bloom again.
What's going on in the body:
This phase is preparation for Ovulation - the release of an egg. The Pituitary gland releases a Follicle Stimulating Hormone - FSH - which encourages follicles to grow on an ovary, one of which will become an egg. Estrogen levels are on the rise. This phase can last anywhere from 7 to 15 days, or longer.
How you may be feeling:
In this spring phase of the menstrual cycles, you'll likely notice the metaphorical birds chirping and blue skies, the sun is coming out and life is feeling good. This phase may have you feeling more excited for life, as estrogen is on the rise so are your energy levels. You may be feeling more social and outgoing.
Best ways to support yourself:
Enjoy the fresh feelings of coming out of hibernation. Get together with friends, go on a hike, or try out the new HIIT class you've been eyeing up. This is a great time to schedule work meetings, collaborations, and creative planning. As far as nourishment, you'll likely be craving lighter foods, so prioritize wild-caught fish, white meat, fresh fruit, and steamed vegetables. If you're looking for a way to channel your creative energy, try making a dream board and transferring your findings from menstruation into new ideas for the month ahead.
Ovulation - Summer
Who doesn't love summertime? Carefree, fun, and always too short. Just like our Menstrual Cycle counterpart the Ovulation Phase.
What's going on in the body:
Estrogen levels peak during Ovulation. When the egg is ready to be released, the body will send out luteinizing hormone - LH - to trigger the release of the egg down the Fallopian tube. While the fertile window can last up to 5 days prior to Ovulation, Ovulation itself only lasts about 24-48 hours.
How you may be feeling:
As this is the most fertile phase of the month, you will likely notice your libido peak and your confidence boost. You may be feeling more adventurous and outgoing as well. As your estrogen is at it's highest, if you're experiencing excess estrogen there may be some negative side effects such as, breast tenderness, cramping, skin issues, or bloat. These symptoms can be resolved by balancing nutrition and supporting the body in naturally detoxing excess estrogen.
Best ways to support yourself:
Embrace the summertime vibes, schedule in some time for fun or take a spontaneous adventure or night out. If you're trying to conceive, find ways to take the pressure off and just enjoy time together. This is a great time to try new things whether you're in a relationship or single, and to schedule talks, podcasts, or presentations. Nourish the body with liver-loving foods such as, raw carrot salad, dandelion root tea, and beets to support the detox of any excess estrogen.
Luteal - Autumn
Coming to the end of the year and our Cycle, we have Autumn and the Luteal Phase. The time between Ovulation and Menstruation. For some this is the longest phase, and for every woman trying to conceive it definitely feels like it.
What's going on in the body:
The follicle that releases the egg at Ovulation becomes a structure called the Corpus Luteum which is in charge of producing the hormone Progesterone. Progesterone levels then increase causing the uterine wall to thicken. If conception doesn't occur, then the egg will break down signaling to the body that the uterine lining is not needed. Progesterone and estrogen levels will drop at the end of the luteal phase leading into menstruation. A healthy luteal phase lasts about 12-16 days.
How you may be feeling:
Just like with the autumn season, moody vibes may be coming in this phase. It is normal to feel a shift inward and a desire to cozy up. There are a lot of hormone shifts happening, and if progesterone doesn't rise as much as it should, this can lead to PMS symptoms. Shifts in emotions are natural to some extent but if they become extreme - such as feelings of anxiety or depression - then that's a good indication that the body is in need of support to find balance.
Best ways to support yourself:
This phase requires about 10% more calories for energy than the first half of the cycle so this is a good time to include more healthy fats, hearty proteins, and warming carbohydrates. To reduce low feelings, it may be beneficial to remove alcohol in this phase as the body is more susceptible to it's depressant qualities. Begin to adjust movement to slower, strengthening exercises such as hikes, walking, Pilates, or strength training. Listen to your intuition in this phase and allow space for rest as well as activities that bring joy and peace. This is also a wonderful time to get organized, be it at home, at work, or in your mind.
Final Thoughts
Remember that each body is bio-individual, so while this breakdown gives a good framework to start with, each woman will have her own normal which may vary slightly from the ideas mentioned above. The most important things to take away from this is how to best support the body through each phase and to take note if any extremely negative symptoms are presenting themselves in any of the phases - while they may feel like your "normal" there is better available.
Well Wishes,
Rebekah
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