Phases of the menstrual cycle
The dynamic nature of the female reproductive hormones creates a continual state of ebb and flow. This could explain why sometimes you might feel really energised, clear and motivated while other times you feel introverted and more reflective.
With awareness of the phases of the menstrual cycle we can work with the body’s natural rhythm and predict how we might feel at a certain time.
Underlying conditions, genetics, stress and environmental factors can contribute to hormone imbalances and affect one or more of the phases. We’re all in our unique flow and one size does not fit all. Please get in touch for personalised care.
Oestrogen & Progesterone
The two main female reproductive hormones are oestrogen and progesterone, together they regulate the menstrual cycle. When balanced, oestrogen and progesterone complement each other.
Oestrogen is low during menstruation, begins to rise during the follicular phase, peaks at ovulation and tapers off during the luteal phase. The role of oestrogen in the menstrual cycle is to mature and release an egg in preparation for fertilisation and thickens the uterine lining in preparation for pregnancy.
When an egg is released at ovulation a temporary gland called the corpus luteum forms and produces progesterone. The role of progesterone is to create a healthy and comfortable environment for a foetus to develop and grow in the uterus. If fertilisation does not occur, the corpus luteum will break down and the decline of progesterone will initiate menstruation.
The menstrual cycle starts with the first day of the period and ends the day before the next period begins. An entire menstrual cycle usually lasts between 21 – 35 days, cycle length will vary between individuals and throughout different stages of life.
The Four Phases
Menstruation
Follicular phase
Ovulation
Luteal phase
MENSTURATION
The phase of the cycle we’re probably most familiar with. When pregnancy does not occur, the drop in progesterone at the end of the previous cycle signals the inner uterine lining to shed, causing menstruation. Menstruation typically lasts between 1-5 days, with most women bleeding for 3-5 days.
Hormones are at their lowest which can initiate a desire to be withdrawn, alone and restful, this time calls for more introverted activities and as intuition is high it is a great time to set intentions for the month ahead
Movement:
Yin yoga, stretching and gentle walking can be restorative and non-stressful ways to move the body.
Nourishment:
Warm and easily digested foods such as porridge, soups, broths and cooked vegetables with a focus on those that are iron-rich to replenish loss.
Follicular Phase
From about day 6 until ovulation, oestrogen begins to rise, causing the growth and thickening of the uterine lining (endometrium). Another female reproductive hormone called follicle stimulating hormone (FSH) causes follicles in the ovaries to grow, one of which will form a mature egg (ovum) that will be released during the ovulation phase.
The rise in oestrogen brings a sense of renewal accompanied by increased energy, the return of libido, enhanced cognition/memory, vibrancy and all round positivity. This is the best time for problem solving, creativity, learning a new skill and actioning intentions.
Movement:
The body has the strength, balance and energy for more rigorous exercise such as pilates, hatha yoga, weight lifting, running and circuit training.
Nourishment:
With a feeling of lightness in the body this time is suited to light, fresh and colourful foods with warm protein.
Ovulation
The main event. The combination of mucus and temperature tracking helps determine when ovulation occurs. Many factors including the length of your cycle can impact when you will ovulate. Peak levels of oestrogen and another hormone called luteinising hormone (LH) triggers the release of the mature egg which will travel to the uterus to either be fertilised by sperm or shed in the following cycle. Ovulation is the release of the mature egg and lasts 24 hours.
Peak levels of oestrogen gives the skin that glow, libido is high, senses are heightened and confidence is radiating, this is the time to be hosting parties, leading meetings and scheduling presentations.
Movement:
High intensity workouts, cycling and vinyasa yoga match the energy of this phase.
Nourishment:
Elevated oestrogen decreases appetite while maintaining optimal energy levels, protein and fat are required to sustain the increased energy and fibre is recommended to help excrete any excess hormones.
Luteal Phase
The luteal phase begins the day after ovulation and ends the day before your next period. The space where the mature egg was released from becomes a temporary gland called the corpus luteum that produces progesterone. If fertilisation does not occur oestrogen declines, the unfertilised egg disintegrates and the uterus prepares to shed the endometrium.
When oestrogen and progesterone are balanced, the decline of oestrogen’s high vibes is offset by the calming effects of progesterone, affectionately known as “natures anti-depressant”.
When there is a hormonal imbalance, for example excess oestrogen the inevitable fall is too great for progesterone to counteract the crash, resulting in premenstrual syndrome (PMS). There are 150+ symptoms associated with PMS, some of the most common are:
· Dysmenorrhea (period pain)
· Heavy bleeding
· Breast tenderness
· Mood alterations
· Sugar cravings
· Fatigue
· Acne
· Insomnia
· Headaches
· Fluid retention
· Digestive disturbances
While symptoms preceding menstruation may be common, they can be indication that a hormone imbalance may be present.
As the cycle is concluding it is a time of going inward, reflecting on the past month, slowing down and being gentle with oneself, pull out that journal and reflect on the intentions that were set.
Movement:
Where possible gentle activity such as infrared saunas, stretching and yin yoga can support the body at this time.
Nourishment:
Digestion is slow and energy may be low, eating light and often during this time can help reduce sugar cravings and energy drops, foods rich in B vitamins, magnesium & fibre can support this phase.
I hope this helps create awareness and brings some detail to the dynamic phases of the menstrual cycle. If you would like personalised support or are experiencing symptoms associated with your menstrual cycle, I would love to support you, click here to book an appointment. .
https://www.ncbi.nlm.nih.gov/books/NBK279054/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC27529/
https://www.ncbi.nlm.nih.gov/books/NBK560698/