How well do you know your menstrual cycle?
For most women their cycle is defined by two aspects, their period and the time leading up to it (mostly due to the PMS being experienced!)
However there are four distinct phases to our cycle which bring four distinct physical and mental strengths, so knowing more about your cycle can actually help life flow more easily and let us work WITH our cycle not against it.
PHASE 1: Days 1-7 The bleeding or period phase
The first day of our period is known as Day 1 of our cycle and our hormone progesterone plunges, causing us to ‘shed’ our uterine lining. Oestrogen is also low during this time.
We feel: During this time energy is low, we crave rest and low key activity. We may feel low or crampy with our period, but this generally improves as the period goes on.
Top Tip: Clear the diary of big social engagements, we are naturally more inward looking and reflective during this time, so plan nights in, reading, journalling, cosy time, baths. Keep moving with hill walking to raise the heart rate and yoga to stretch out cramps.
Phase 2: Days 8-14 The Follicular Phase
FSH or the follicular stimulating hormone is released in this stage, to prompt maturation of a follicles in our ovaries to release an egg. Estrogen and testosterone start to rise.
We feel: Due to the rising oestrogen and testosterone we start to feel stronger, more likely to want to take risks and feel a boost in brain power and energy. Libido starts to rise.
Top Tip: This is a great time for innovation, brain-storming, problem solving, so a great time to start new projects and discuss with others. Social confidence is at a high now. Energy also high, so a great time for strong cardio and pushing workouts, but be sure to stretch well as we are more likely to injure the closer we are to ovulation.
Phase 3: Days 15-21 The Ovulatory Phase
An egg is released, we ovulate. Estrogen and testosterone are peaking.
We feel: We tend to look and feel our best all cycle and most confident as a result. Sex drive is peaking.
Top Tip: Schedule a date night or ask someone out, we are most physically confident and at ease so this is optimum sex time! Confidence is high, so perfect time for a job interview, networking or public speaking.
Phase 4: Day 21-28 The Luteal Phase
Theoretically this phase feels a lot like to ovulatory phase, as estrogen and testosterone decrease and progesterone increases.
We feel: We begin to turn inwards and crave nesting again as we move closer to a period. If progesterone does not increase as it should then PMS is experienced, with low moods, irritability, poor sleep, food cravings, headaches.
Top Tip: Practice good self care as we move closer to our period bleed, as this helps with PMS symptoms. Massage, yoga, relaxation, rest. Keep moving as exercise helps endorphins and reduce fluid retention.
We naturally ebb and flow as women, learning how to honour this natural cycle can really assist us in maximising our potential, moods and energy levels.
Victoria Martin
I help women feel calm, hormonally balanced and re-energized
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