If you've ever found yourself wondering why one week you're full of energy and feeling amazing, and the next week you're craving chocolate and wanting to hibernate, your menstrual cycle may have the answer. Your cycle is like your body's internal clock, influencing everything from your energy levels to your mood, and even your sex drive. Understanding what happens during each phase of your menstrual cycle can help you work with your body, not against it, so you can feel your best throughout the month.
Before we begin, please remember that menstrual cycles vary in length, so for the purpose of this article, we will be referencing the average 28 day cycle.
1. Menstrual Phase (Days 1-5): Out with the Old
Welcome to the start of your cycle, menstruation! This is the time when your body sheds the uterine lining. For many, this phase is synonymous with cramps, bloating, and a general desire to curl up in bed with a hot water bottle and Netflix. But it’s also a time of renewal and release.
During menstruation, hormone levels like estrogen and progesterone are at their lowest. This drop in hormones can lead to lower energy levels, which is why many of us feel a little more tired and introspective during this time.
How to Optimize Wellness During the Menstrual Phase:
- Rest and Recharge: Listen to your body and give yourself permission to rest. Light stretching, yoga, or walking can help alleviate cramps, but don’t feel guilty if you need extra downtime.
- Nourishing Foods: Focus on iron-rich foods like leafy greens, lentils, and red meat to replenish your body. Hydration is key too, so drink plenty of water and herbal teas to stay balanced.
- Self-Care: Whether it’s a warm bath, meditation, or some cozy self-care, use this time to nurture your body and mind.
2. Follicular Phase (Days 1-14): Time to Bloom
The follicular phase begins on the first day of your period and lasts until ovulation. During this time, your body is busy preparing for potential pregnancy by maturing follicles in the ovaries, one of which will eventually release an egg. Estrogen levels start to rise, and with them, your energy and mood tend to improve.
The follicular phase is like a fresh start. Your body is regenerating, and so are you. You may feel more energetic, motivated, and ready to tackle new projects. This is the time when you might find yourself signing up for new workouts, making plans with friends, and feeling generally more optimistic.
How to Optimize Wellness During the Follicular Phase:
- Embrace Movement: With rising energy levels, this is a great time to engage in more intense physical activities like cardio, strength training, or trying a new fitness class.
- Eat to Energize: Focus on foods that fuel your body, like fresh vegetables, lean proteins, and whole grains. Smoothies, salads, and vibrant meals can help you feel light and energized.
- Set Goals: Use this phase of clarity and focus to plan and set goals for the month ahead. You’re likely to feel more creative and ready to take on challenges.
3. Ovulation Phase (Days 14-16): The Big Event
Ovulation is the superstar of your menstrual cycle. Around day 14, one mature egg is released from your ovary and begins its journey down the fallopian tube. This is your most fertile phase, and your body knows it. Estrogen is at its peak, and luteinizing hormone (LH) surges, triggering ovulation.
You might notice a boost in confidence, an increase in sex drive, and even a glow to your skin. Many women feel their best during ovulation—it’s a time of heightened energy, attractiveness, and vitality. Emotionally, you may feel more social, outgoing, and ready to connect with others.
How to Optimize Wellness During the Ovulation Phase:
- Socialize and Shine: Use this time to connect with friends, network, or enjoy social activities. Your confidence is naturally high, so embrace opportunities to shine.
- Eat for Fertility: Incorporate foods rich in antioxidants, like berries, nuts, and leafy greens, to support your body during this fertile window.
- Celebrate Your Body: Whether through dance, a new outfit, or something sensual, embrace the physical confidence that comes with ovulation.
4. Luteal Phase (Days 16-28): Winding Down
After ovulation, your body enters the luteal phase, which lasts from day 16 until the start of your next period. During this phase, progesterone levels rise to prepare your uterus for a potential pregnancy. If the egg isn’t fertilized, hormone levels will start to drop, leading to the infamous PMS symptoms many women experience.
This is the phase when you might start to feel a bit more sluggish, emotional, or irritable. Cravings for comfort foods, bloating, and mood swings are common as your body prepares for menstruation. It’s important to be kind to yourself during this time.
How to Optimize Wellness During the Luteal Phase:
- Prioritize Self-Care: Focus on stress-reducing activities like gentle yoga, meditation, or spending time in nature. This is a time to wind down and practice self-compassion.
- Balance Your Plate: Cravings for sweets and carbs are common, but try to balance indulgences with foods rich in magnesium and B vitamins, which can help ease PMS symptoms.
- Embrace Herbal Solution: Incorporate herbal teas that are formulated with soothing herbs and antioxidants. Our African Hibiscus Tea Blend eases menstrual cramps and alleviates PMS symptoms during the latter phase of your cycle.
- Listen to Your Body: Pay attention to your body’s signals and honor your need for rest or slower-paced activities. Now is the time to practice more nurturing, restorative habits.
The Power of Cycle Syncing
Once you understand the phases of your menstrual cycle, you can start to align your lifestyle with your body’s natural rhythms—this is often referred to as “cycle syncing.” By adjusting your workouts, diet, and even your social calendar according to where you are in your cycle, you can work with your body’s natural ebb and flow of energy rather than fighting against it.
Your menstrual cycle isn’t just about your period. It’s a dynamic process that affects your energy, mood, and overall well-being throughout the month. By tuning into your body and understanding what it needs at each phase, you can optimize your wellness, boost your energy, and feel more in sync with your body.
So, the next time you’re feeling a shift in your mood or energy, take a moment to check in with your cycle. Embrace the changes and celebrate the wisdom of your body—because it’s all part of the beautiful, complex rhythm that makes you who you are.