Lia Freeman
People often think of the menstrual cycle as a binary process divided into the time before and during the period. However, a closer look reveals different phases within that monthly cycle—all of which impact mood, energy, and physical health.
Many women are empowering themselves by coordinating their daily lives with the different phases of their cycles, and finding that it is an invaluable tool for well-being.
Follicular Phase
The first phase in your menstrual cycle occurs from the day the period begins up until ovulation (when an egg is released from an ovary). The key hormone at play is FSH also known as, the follicle-stimulating hormone. This hormone matures the egg follicles while the uterus prepares for an egg to potentially be fertilised.
Experts have several tips to make the most of your follicular phase:
- Higher energy levels often correspond with increasing oestrogen and testosterone, so you may want to sneak in your cardio and higher-intensity workouts during this time.
- To help your body process oestrogen, it is important to include healthy fats and proteins in your diet.
- This is a good time to socialise, start new projects, and plan new beginnings.
- Your sex drive may increase, and as you near ovulation, your chances of getting pregnant also increase. If you choose to have some fun, make sure to use protection.
Menstruation
The first day of bleeding signals the start of menstruation and is also the start of the follicular phase.
The bleeding, which typically lasts for three to five days, occurs because progesterone drops and the uterine lining sheds. Many women experience cramping during this time as the uterus contracts.
It is well-known that it is important to rest during the menstrual phase, especially if you are prone to heavy or painful bleeding.
The experts at Flo Living also recommend spending time reflecting, doing relaxing exercises such as yoga or walking, and eating iron-rich foods such as red meat or kidney beans. Hormone levels are low, which means that your body needs extra calories and nourishment to replenish itself.
Ovulation
Once the egg is mature enough, typically around 14 days after the end of your period, ovulation occurs.
This is when oestrogen levels get high enough to trigger the luteinising hormone (LH) which then stimulates the release of a mature egg into the uterus.
This phase only lasts for the day it takes for the egg to reach the uterus, after which it only survives for another day. You may notice increased body temperature and discharge that resembles egg white, both of which are meant to help sperm survive.
During ovulation, oestrogen and testosterone reach their peaks, and this also impacts the verbal and social centres of the brain. This means it is the optimum time to schedule that job interview or go on dates. It is also when interest in sex is typically the highest throughout the cycle.
Luteal Phase
The third part of the menstrual cycle is the luteal phase.
This phase starts when the egg is released from the ovary and lasts around two weeks. Progesterone is released by the outer shell of the egg which gets left behind. The role of this hormone is to mature the uterine lining for a possible pregnancy.
When implantation does not occur, progesterone and oestrogen begin to decrease until the uterine lining sheds and your period begins. Decreasing progesterone means that premenstrual syndrome symptoms like mood swings, fatigue, and sleep problems commonly occur during in the lead-up to your period.
The creators of the Flo period tracker app have several recommendations to optimise health during the luteal phase:
- Gentler exercise such as pilates and low-intensity strength training is helpful as energy decreases.
- As metabolism and cortisol levels increase, it is also important to eat complex carbohydrates (like brown rice or sweet potatoes) and get enough calories to maintain blood sugar.
- This is a quieter phase that may call for more nights in over nights out.
Tracking Your Cycle
Tracking your cycle and symptoms is helpful even for those who are not trying to get pregnant.
At the most basic, it helps you keep track of irregularities in bleeding, predict when your next cycle will be, and identify patterns of symptoms. It is especially helpful if you want to take some of the above tips and modify your lifestyle according to the phase of your cycle.
You can keep it basic and use a diary, or use an app like Flo which uses the data you enter to predict dates of ovulation and health patterns.
You can also use a thermometer to take your basal body temperature before you get out of bed each morning. This is a fertility awareness method that helps detect ovulation when body temperature increases slightly mid-cycle.
There is a wide range of healthy time ranges for phases of the menstrual cycle, with the overall cycle averaging anywhere from 23-38 days. However, it is important to talk to your healthcare provider if you have very painful periods or if you notice that the lengths between bleeds are consistently too long or too short.
Menstrual cycles, especially for those who experience PMS, can be challenging. Syncing your lifestyle with your cycle not only makes the monthly process more fun but also draws awareness to possible health issues.
Knowledge about your own biology is a great step to taking your health into your own hands.
Featured image courtesy of Bianca Van Dijk on Pixabay. Image license found here. No changes were made to this image.
liafreeman
Lia is a third year philosophy student at the University of Sheffield. She has positions editing the student newspaper and presenting news on the student radio.