Understanding your Menstrual Cycle
THE FOUR PHASES OF YOUR CYCLE
Did you know that there is more to your cycle than just your period?
That’s right, the female cycle is made up of four distinct phases, and each phase has a specific purpose as well as very different needs.
The menstrual cycle is the time between the first day of your period (the first day of full flow), and the day before your next period begins. An average cycle length is anywhere from 21-35 days, and everyone’s cycles are different.
Understanding how your cycle works and learning how you can best support your body during each phase of your cycle is truly empowering. The changes we experience in the different phases of our cycle affect everything in our body - our metabolism, body temperature as well as brain function.
Read on to find out just how your body and hormones change throughout your cycle and how you can best support these changes to help you feel your best!
Menstrual Phase
We are all well acquainted with this phase - it is the week of your period!
Your body is shedding the lining of the uterus, and your hormone levels are at their lowest, so you will probably feel more tired and have less energy during this phase of your cycle.
You might find that you would prefer to cozy up at home with a hot cup of herbal tea and good book rather than go out to lunch with your friends while you are in your menstrual phase.
It is important to nourish your body and prioritize rest during this time to replenish the minerals being lost through bleeding.
You really want to focus on consuming iron-rich foods such as grass-fed beef and liver.
Dark chocolate is high in iron and magnesium, so while you want to avoid sugary and inflammatory foods during this phase, dark chocolate is a great treat to curb your cravings and make for a better period. Other foods to include in your diet during your menstrual phase would be foods rich in vitamins B and C such as citrus fruits and berries, and cottage cheese and tuna.
During your period you want to keep your body warm, so think hot Epsom salt baths (be sure to use essential oils such as clary sage, rose, lavender or jasmine to ease period pain and discomfort), warming foods such as soups and stews, and hot anti-inflammatory teas such as ginger, red raspberry leaf and nettle tea.
We also recommend switching to a fabric sanitary pad, period panties or a silicone menstrual cup as the chemicals and fragrances found in the feminine hygiene products can disrupt our endocrine system and actually contribute to a more painful period.
Follicular Phase
The follicular phase starts on the first day of your period, so it actually overlaps with your menstrual phase and ends when you ovulate.
During your follicular phase, estrogen levels begin to rise as your body prepares for ovulation. A gradual increase in estrogen means you will likely have more mental focus, strength and energy during this phase.
This is a good time for starting a new project or trying out a new hobby, focusing on strength training and high intensity workouts, and attending that big social event. During your follicular phase, you will likely feel like you have your spark back, as well as more confident and happier.
If you are finding it more difficult to sleep, or if you are feeling over-stimulated or anxious during your follicular phase, you could diffuse essential oils like lavender and bergamot are rich in linalool and linalyl acetate which have relaxing properties. Clary sage is again, an excellent essential oil for all phases of your cycle.
Support your body during your follicular phase with lighter, nutrient-dense foods. Include healthy fats such as eggs and avocado in your diet in order to give your body the energy it needs in order for ovulation to occur.
Estrogen is important during this phase of your cycle, but too much can cause uncomfortable symptoms later on, so make sure you eat plenty of cruciferous vegetables to get rid of excess estrogen. Other good foods to eat during your follicular phase would be fermented foods such as sauerkraut and yoghurt, as well as food high in vitamin C like berries and citrus.
Ovulatory Phase
Ovulation typically occurs around midway through your cycle. It is a short phase, usually only lasting 2-3 days. Ovulation is when a mature egg is released from one of the ovaries, and moves down the fallopian tube and remains there for 12-24 hours. If the egg it isn’t fertilized, it will simply disintegrate.
Estrogen and testosterone are at their highest during this phase, which means you will likely feel your most attractive and confident self. Energy levels are also at their peak during ovulation, so keep up those high-intensity workouts, or go for a long run.
The foods you should focus on in your ovulatory phase are very similar to those recommended for the follicular phase; plenty of cruciferous vegetables to detoxify excess estrogen, as well as fiber-rich and fermented foods such as kefir or sauerkraut to support gut health.
We suggest trying a detoxifying raw carrot salad which can help in eliminating too much estrogen in the body. This salad is most effective when it is eaten daily and on an empty stomach.
To make, shred one or two organic carrots and place in a bowl. In a separate bowl, combine 1 teaspoon extra-virgin olive oil or organic coconut oil with 1 teaspoon of apple cider vinegar and a pinch of Himalayan salt. Pour over shredded carrots, stir to coat and enjoy as an appetizer.
Magnesium is also key in the production of progesterone, so dark leafy greens, nuts, tuna and dark chocolate are all good options for this phase of your cycle.
We also recommend using clary sage essential oil throughout your cycle as it contains natural compounds which help balance hormones and can alleviate symptoms of hormonal imbalance.
Luteal Phase
After ovulation occurs, you may notice a slight dip in your energy, and you might even feel a little low emotionally. This is because as estrogen and testosterone levels start to fall, progesterone levels are rising.
It is important to support the production of progesterone during your luteal phase and manage cortisol levels in order to keep PMS symptoms at bay and promote a longer luteal phase (a healthy luteal phase is 12-14 days).
It would be a good idea to switch your workouts to something less aggressive such as walking or Pilates and make sure you are getting enough sleep while you are in your luteal phase.
During the luteal phase, your body is working on thickening the uterine lining, so you will need more fat for energy. Protein is also broken down at a much faster rate, so focus on eating plenty of protein, as well as good fats and complex carbs. It is also important to manage blood sugar levels to avoid cortisol spikes.
Progesterone slows down digestive system, so include foods high in fiber such as pears and apples, brown rice, oats and leafy greens in your diet to help with any bloating or constipation.
Using essential oils like geranium which can help with bloating, as well as lavender which has a calming effect, and bergamot which can help with any fatigue or depression you may be experiencing. Clary sage is another wonderful essential oil to use during your lutea phase as it contains natural compounds that can help regulate estrogen levels.
During your luteal phase, you might find you feel more thoughtful, creative and emotional. This is good time to complete any tasks and start slowing down before your menstrual phase begins again...
We hope that learning about the different phases of your cycle has been helpful in better understanding your body and emotions throughout the month.
We will be sharing more on each specific phase on our Instagram and Facebook pages throughout the month of March, so keep an eye out for that to learn even more about supporting your body during your cycle.
Have a wonderful women’s month!
Warmly,
The team at Puracy
If you are interested in stocking hannahPADS/CUPS or Savon soaps in your shop or practice, please email us info@puracy.co.za
P.P.S. Join our WhatsApp group on essential oil education by clicking here. The brand we use is doTERRA. Learn how to use essential oils for menstruation, hormones as well as general health and attend classes on essential oils. join using our link.