Understanding your cycle
Women’s bodies are so powerful and capable of many things…
What you might not know, is that you can use your cycle to your advantage!
(and it is called cycle syncing - and no, I do not mean getting your period at the same time as your favorite co-worker)
So here’s a breakdown…
Your menstrual cycle is on average 28 days (no, not 5!). Within these 28 days, your body goes through 4 different phases.
Phase 1: Menstruation
This is when you start your period - the uterus lining sheds and flows out of your vagina.
Phase 2: Follicular
The follicular phase starts when you start your period and lasts for about 13 to 14 days. During this time, a follicle will mature into an egg, getting ready for ovulation.
Phase 3: Ovulation
During ovulation, a mature egg is released from an ovary (the time of the month when you are most likely to get pregnant). Ovulation usually lasts 16-32 hours.
Phase 4: Luteal
The uterus lining is thickening in preparation for pregnancy, lasting around 8-10 days. If an egg is not fertilized by sperm, your body then prepares to start the cycle all over again.
Now, you might be wondering how you can use your cycle to your advantage!
Within each of these phases, your hormones are being released and require different needs - which is essentially why you have PMS symptoms, feel super hungry in your luteal phase, an increased libido during ovulation, and so on!
So here is how you can use each phase to your advantage!
Phase 1: Menstruation
During menstruation, you may experience inward energy, reflective thinking, and restful energy. By acknowledging how your body feels, you can live in accordance by…
Work - work with numbers, reflect, improve systems and processes
Exercise - slower movements (yoga, walking, pilates), light workouts
Food - to avoid PMS symptoms, your body needs beets, kale, kelp, mushrooms
Phase 2: Follicular
During your follicular phase, you may notice that the beginning feels challenging, but your hormones will come around and you will start to have rising energy! You can expect an outward focus and curiosity.
Work - be creative! learn new things! prioritize work that needs extra concentration, and plan projects!
Exercise - as your hormones change after your period, this is your prime time for high-intensity workouts
Food - before you ovulate, artichokes, broccoli, carrots, parsley, green peas, zucchini
Phase 3: Ovulation
During ovulation, you are likely to notice an outward focus, achievement, attraction, and peak energy.
Work - communicate! work on team building! show empathy! build and foster new relationships!
Exercise - high-intensity workouts!
Food - asparagus, brussel sprouts, chard, escarole, scallion, spinach
Phase 4: Luteal
The luteal phase is a great time for inward focus. You may be most successful with editing and completing tasks. I often call this my “turtle shell phase” as you often experience waning energy.
Work - problem-solving! speaking! pitching ideas! presenations! using assertiveness skills!
Exercise - light movements. yoga, walking, pilates, etc.
Food - cauliflower, collard greens, daikon, onion, parsnip, radish, squash, sweet potato
By tracking your cycle and prioritizing what your body needs and thrives off of, you can expect to feel better and have an overall greater well-being! There are so many apps to help track your cycle, and so many books that are filled with information regarding this topic.
Our bodies are capable of so much, and it is truly amazing!