The 4 stages of the menstrual cycle & how to best navigate them
Do you want to know more about the menstrual cycle? The more you understand and track your own cycle, the more you will understand yourself, and be able to live harmoniously with it, tuning into your body’s natural rhythms! The different stages are often linked to the 4 seasons due to the metaphoric similarities you feel within them. So lets get going!
Day 1 - 7
Menstruation
Season: Winter
The bleed! Day 1 of your cycle starts now. The hormones Progesterone and Oestrogen have taken a nosedive and the endometrium (the lining of the womb) which is approximately 5-6mm thick has broken down and began to wash away, exiting via the vagina. The menstrual fluid consists of around 50% blood containing stem cells, as well as enzymes, vaginal secretions, cervical mucus, endometrial cells, water, electrolytes, and at least 14 proteins! It typically lasts for around 2-7 days with a total volume lost of around 40-80 mls.
How you may be feeling & what to do with it
Hormones are at a low level during menstruation which may result in a fairly low mood, decreased energy, and some pretty annoying PMS symptoms. The menstrual phase is all about self-care, nourishment, slowing down and retreating in those first few days. If you cycle sync, it is a good idea to avoid planning big events, rearrange things you can to the following week, avoiding stressful situations. You may want to bail on the strenuous workouts and opt for gentle movement to ease period cramps such as pilates, yoga, walking in nature and practicing breathing exercises. It’s a time to rest more, read a book, drink herbal teas, set intentions, get introspective, reflective and creative. Eat foods that have an anti-inflammatory effect (colourful fruits, and green leafy vegetables), healthy fats (avocado, olive oil, oily fish, nuts and seeds), iron rich foods (spinach, kale, whole grains, fish, lentils and beans).
Day 1 - 14
Follicular Stage
Season: Spring
As menstruation is coming to an end, the pre-ovulation phase takes over, otherwise known as the follicular stage. Technically, the follicular stage commences on day 1 of your period and ends when ovulation occurs around day 14, and basically makes up half of your cycle. FSH is secreted in increasing amounts resulting in the development of follicles containing eggs from the ovaries. As the follicles start to mature, the hormone LH increases secondary to a rise in oestrogen. The endometrium (the lining of the womb) starts to rebuild again, becoming thick in preparation for a potential pregnancy.
How you may be feeling & what to do with it
Thanks to oestrogen levels rising dramatically, it is time to come out of hibernation as your mood and energy levels lift. Spring is in the air! For many people, the spring phase is the happiest time of their cycle. You may feel more focused, more upbeat, and ready to get social again. Productivity and creativity is in full flow, so time to put those ideas to use and make the most of it for sure. LH has a huge surge towards the end of this phase in preparation for ovulation, so your libido tends to increase, wahey! Mother nature’s way of encouraging us to procreate.
When it comes to exercise, you may feel inclined to move more, go a little harder at the gym and lift heavier weights, thanks to a peak in testosterone. It is a time when you may choose healthier food to eat. Nutrition plays an important role in the harmony of this phase as well as fertility health. Focusing on an intake of healthy fats, protein and complex carbs such as whole grains and vegetables can help boost energy and regulate blood sugar. Pumpkin seeds and flax seeds are a great choice for boosting omega 3, a brilliant essential fat. Antioxidants found in berries and leafy greens can help boost follicle and egg health!
Day 14 - 17
Ovulation Stage
Season: Summer
All of the fascinating things the body has done so far and a series of hormonal events during the follicular stage, has led to this moment. Ovulation happens in the middle of the cycle, usually around day 14. With the help of a soaring surge of LH, the dominant mature follicle that has made the cut, ruptures from the ovary, releasing an egg. The fimbria at the end of the fallopian tube wafts and collects the egg into and along the fallopian tube ready to be potentially fertilised if sperm is available. This is the only time in the cycle you can become pregnant, so if trying to conceive or trying to prevent a pregnancy, you need to be on point with cycle tracking here.
How you may be feeling & what to do with it
The hormonal shifts in this stage is usually well received, activating a feel good response. When oestrogen levels are at their highest, so are you! You may notice more cervical mucus and a higher sex drive than usual. Likened to the summer season, you may be oozing with confidence and feeling radiant, have clearer glowing skin, and keen to socialise. Natures way of helping you find a mate! Workout sessions may have intensified dramatically too. This is a time for pleasure, fun and frolicking! Did you now that women are more likely to spend more money during ovulation? And that you give off an odour that increases testosterone levels and reduces cortisol levels in men?
Day 18 - 28
Luteal Stage
Season: Autumn
After ovulation, the follicle (corpus luteum) that the egg has left behind produces progesterone. Progesterone is definitely the star of the show during the luteal phase as it works to make the uterine lining (endometrium) nice and thick. If a fertilised egg does implant in the endometrium, then progesterone’s job is to support that early pregnancy. However, if an egg does not implant, the corpus luteum will disintegrate, signaling a drop in oestrogen and progesterone which eventually leads to menstruation again.
It is thought that there is a link between high progesterone levels towards the end of the luteal stage, and PMS symptoms such as bloating, headaches, low mood, and acne.
How you may be feeling & what to do with it
The luteal phase is definitely a time to go easier on yourself and listen to what your body is asking of it. You are likely to feel slower, more sluggish and even anxious. Self-care is a must here. Like autumn’s unpredictable weather, the luteal phase can be unpredictable, bringing with it a multitude of confusing symptoms. Mood swings are well justified! As you get deep into this lengthy stage, it is a good idea to fuel the body with food ready for hibernation which is healthy, nourishing and whole. You will be feeling hungrier. Eating a protein rich diet, along with healthy fats and complex carbs can help maintain strength as it starts to bleed. Some good options are red meat, poultry, brown rice, seafood, nuts and seeds, beans such as edamame beans, and broccoli. Caffeine and alcohol can exacerbate symptoms of PMS, so cut back on those! Exercise may feel like an uphill climb which is tiresome so go easy and adapt, your body will thank you.
