The 4 phases of your cycle
28 days. 4 unique phases. 3 different continuously fluctuating hormones.
Basically, we are a different human each day! And it can legit feel like that sometimes. Here is an overview of each of the phase to hopefully have you better understanding and utilising each of the unique stages.
Menstrual Phase (Days 1-5)
Hormones: Estrogen and progesterone levels drop. All hormones have check out.
Feeling: You might experience fatigue, cramps, and mood swings due to the hormonal fluctuations. Energy levels may be lower, and you might feel more introspective or emotionally sensitive.
Managing: Practice self-care routines like gentle exercise, heat therapy for cramps, staying hydrated, and getting enough rest. Incorporating relaxation techniques such as deep breathing or meditation can help alleviate stress and mood swings. A time for coziness and potentially hot water bottles!
Follicular Phase (Days 1-14)
Hormones: Estrogen gradually starts to rise around Day 5, stimulating the thickening of the uterine lining. Testosterone levels also increase during this phase. Ovarian follicle develops and matures.
Feeling: You should be feeling pretty fab at this stage. Feeling more energetic, outgoing, and optimistic as estrogen levels rise. Testosterone contributes to feelings of assertiveness, confidence, and libido. Creativity & communication should be flowin’.
Managing: Engage in activities that boost your mood and energy levels, such as outdoor exercise, socialising with friends, and pursuing hobbies. Focus on nutrient-rich foods to support your body's needs during this phase.
Ovulation (Around Day 14)
Hormones: Estrogen peaks, triggering the release of a mature egg from it’s follicle, making its way from the ovaries down the fallopian tube, ready to meet any sperm hanging about. Testosterone levels also peak during ovulation. This main event only last about 24 hours!
Feeling: You might feel a surge in energy and motivation. You’ll be feeling your most beautiful, confident and sexy during ovulation. Good thing, as this is considered the most fertile time of the menstrual cycle.
Managing: Enjoy the heightened energy and libido by engaging in physical activity, spending quality time with your partner, and exploring creative outlets. Consider using protection if you're not planning a pregnancy. PS. Estrogen is happy when you keep Insulin low.
Luteal Phase (Days 15-28)
Hormones: Estrogen levels start to decline, while progesterone rises after ovulation. Testosterone levels decrease slightly.
Feeling: You may experience premenstrual symptoms such as mood swings, bloating, irritability, and fatigue. Some women may also notice changes in appetite and sleep patterns. Your energy levels will drop significantly.
Managing: This is the time to focus on YOU! Prioritise stress management techniques like yoga, meditation, or journaling to help stabilise mood swings and reduce anxiety. Maintain a balanced diet with plenty of fruits, vegetables, and whole grains to support hormone regulation. Keep Cortisol low ladies!
PS.Progesterone is not a fan of stress or starvation. Preferring Glucose high-ish, so time for time for snacks and carbs, and sleeping. Go with it!
There you have it. The four fabulous phases of the female menstrual cycle, each with its own unique rhythms and hormonal dance. Embrace the cycle, embrace your body, and ride the waves of womanhood with pride!