Get to Know The Phases of Your Cycle
Most of us have heard of the term “Circadian Rhythm.” This refers to our 24-hour, internal clock. The Circadian Rhythm regulates our sleep-wake cycles and optimizes many of the body’s systems. But did you know that women and people who menstruate have another internal clock that determines our body’s processes? It’s called the Infradian Rhythm.
This is a longer biological cycle that regulates six major areas of the body: brain, metabolism, stress, microbiome, immune system and reproduction. The most commonly known Infradian Rhythm is the menstrual cycle, which itself has four distinct phases. Meaning, these vital bodily processes change depending on which phase of your cycle you’re in.
As people who menstruate, our bodies need different types of support, levels of activity and rest throughout our cycles. If you want healthy periods, more energy, and less stress, then you’ll need to know what these phases are and how they impact you.
Phase 1: Menstrual
What’s happening?
An average period lasts between 3 and 7 days. At this phase of your cycle, your hormones – estrogen, progesterone, follicle stimulating hormone (FSH) and luteinizing hormone (LH) – are at their lowest concentrations. Your body is in its most depleted state as it sheds the uterine lining that was built up over the previous cycle. On the first day of menstruation, FSH is stimulated by the brain, starting a new cycle and telling your ovaries to start maturing eggs for ovulation.
“PMS symptoms, pain, blood colour and flow can all be used as markers of hormonal and overall health. Your discomfort should not surpass a 3 out of 10 – if you’re experiencing more, there’s likely a hormonal imbalance. ”
The impact:
During your period, you’ll have less energy and motivation than usual. You can probably picture it: you’re lying on your couch in your coziest outfit, wrapped in a comfy blanket with a face mask on – lean into it. Be gentle with yourself and support your body with restorative movement and low impact exercise. In this phase, iron levels are low, so eat blood-building foods like red meat, dark leafy greens and beets.
Many women report feeling emotional and analytical during this phase, so trust your gut! You might be feeling intuitive and introspective, so this is a great time to re-evaluate your goals and think about upcoming projects.
Phase 2: Follicular
What’s happening?
The follicular phase lasts about 7-10 days on average and starts once your period comes to an end; it’s the gap between your period and ovulation. During this time, eggs continue to grow and mature in anticipation of ovulation. Rising estrogen levels thicken the uterine lining and stimulate the cervix to create cervical fluid, which is an important marker of fertility and what keeps sperm alive in the body for up to 5 days. In the follicular phase, your metabolism is slower due to lower progesterone levels. Resting cortisol levels are also low.
The impact:
In this phase of your cycle you can expect more energy, a higher sex drive, and more stamina. The closer you get to ovulation, the more resilient you’ll be to stress. You can endure harder, more intense workouts, you’ll feel more social, and more willing to work. If, as your follicular phase progresses, you start to feel worse, this might be an indication of imbalanced hormones.
Phase 3: Ovulatory
What’s happening?
This is the main event! In this 3-4 day period, estrogen and LH reach their peak levels which triggers ovulation – here the follicle ruptures, and releases an encapsulated egg into a fallopian tube. Testosterone is also at its highest concentration, contributing to that spike in libido. The uterine lining continues to thicken, in preparation for a fertilized egg.
The impact:
Verbal and social areas of the brain are at their most active, so you’ll probably feel energetic, social, and communicative during this time. Schedule presentations, social events, or networking opportunities in this phase to take advantage of that extroverted energy. If you want to push yourself in the gym, this is the time! It’s when you’ll feel the most resilient and energetic, so you’ll be well equipped for high intensity classes or strength training.
Phase 4: Luteal
What’s happening:
The luteal phase can last anywhere between 9-18 days, but ideally is around 11-16 days long. This is the phase between ovulation and your next period. At this time, progesterone increases and becomes the dominant hormone as a result of ovulation. It increases your basal metabolic rate and your resting temperature. If you conceive, your progesterone levels remain high and you won’t get a period. If not, progesterone, estrogen, FSH and LH levels drop, which triggers your next period.
The impact:
Your hormones are fluctuating dramatically during this part of your cycle. The end of your luteal phase might feel very different from the beginning – honour that! At the beginning, you’ll still be feeling the benefits of the ovulatory phase. As your period approaches, slow down and lighten your load. Switch to lower impact workouts or walking, if that feels good. To support your higher metabolism, eat enough protein – 30g+ at every meal – as well as veggies, carbs and healthy fats.
PMS symptoms in the luteal phase are caused by high estrogen and low progesterone, and therefore a hormonal imbalance. This is common, but not normal; it’s a sign that your body needs support. If you have low progesterone levels during your luteal phase you’ll feel anxious, moody, irritable, or tired. Otherwise, you’ll start to feel the way you do on your period: calmer, more introspective and introverted. And so the cycle continues.
Our hormone levels are constantly fluctuating, impacting our moods, energy levels, focus and sociability. Regardless of whether you’re trying to get pregnant, learning how to support each distinct phase of the menstrual cycle cultivates a compassionate and empathetic relationship with your body.
