A Healthy Menstrual Cycle
Women’s bodies are incredible vessels of creation and resilience, every women will experience roughly 450 menstrual cycles in their life yet we aren’t taught as young women the complexities of what occurs within our bodies during our cycle or even what a healthy menstrual cycle should feel like let alone how to nourish our bodies through this journey, crazy right!?
Education is power and i hope that you find this guide useful in understanding your cycle.
Menstruation/Dream Phase (Days 1-7)
Estrogen and progesterone drop causing the shedding of the endometrium resulting in a bleed that lasts 1-7 days.
Blood should be red in colour with no large clots, changing a tampon/pad every 3-4 hours with noticeable changes in bowel movements. Pain should be limited to a dull ache in the lower abdomen around the start of menstruation (1-2 days) and shouldn’t require the use of painkillers.
Embrace- Slowing down, taking the rest you’re craving. Be at home in your body and minimize work and social engagements.
Nutrition- Nourish and nurture your body with easily prepared and digestible meals such as smoothies, soups, broths and slow cooker meals rich in iron and B vitamins.
Movement- Stretching, yoga and walking are great low impact movements that will reduce cramping and improve our mental health during this time.
Neurochemistry- Hormones are low impacting our neuro chemicals responsible for motivation so take this time to not be to hard on yourself.
Challenges- lower energy, less motivation and feeling less social.
Follicular/Do Phase (Days 7-10)
The pituitary gland releases follicular stimulating hormones (FSH) stimulating follicle growth in the ovaries to prepare an egg for ovulation. Estrogen and testosterone begin to rise elevating libido for ovulation.
Embrace- Take advantage of your courageous attitude during this time, RSVP to events, book in those work opportunities. Explore new things. Organise and plan your month, makes lists, dream BIG and write those dreams down.
Nutrition- Include lean proteins and whole grains. Steamed, lightly cooked and sauteed foods with vibrant fruits and vegetables.
Movement- Explore new types of movements and take on extra weights or HIIT sessions.
Neurochemistry- Estrogen is peaking influencing a peak in excitatory neuro chemicals resulting in higher energy and the drive to tackle new experiences, jobs and responsibilities.
Challenges- Restlessness, impatient, easily overwhelmed due to taking on a little too much so be careful to not overcommit in this phase.
Ovulatory/Give Phase ( Days 12-16)
Luteninizing hormone (LH) triggers ovulation, prompting the release of an egg from the ovaries. The egg then travels down the fallopian tube to implant in the endometrium.
Embrace- This is a great time to turn those new ideas into action. Take advantage of the rise in self confidence to put yourself out there, have those important conversations you’ve been thinking about.You will enjoy communicating and socialising with others.
Nutrition- Focus on slightly less complex carbohydrates, keeps meals vibrant and fresh with lots of fibre.
Movement- Explore group classes, high impact sessions and that strenuous activity you’ve been wanting to explore.
Neurochemistry- A rise in estrogen and boost in testosterone increase your drive for life. You’ll notice a surge in ‘feel good’ hormones resulting in increased libido, a stable mood, improved focus and motivation.
Challenges- You have a lot to give right now so be careful not to give to much away, save some energy in the tank. Avoid coming into the last phase with an empty cup.
Luteal/Take Phase (Days 19-28)
The corpus luteum is formed in the ovary releasing progesterone and estrogen to prepare the uterus for pregnancy by thickening the endometrial lining. Without fertilisation the corpus luteum breaks down and hormones levels drop to start the cycle again.
Embrace- Turn your focus inwards, listen to your intuition. Practice more nesting and self care during this time. Lots of cooking and relaxin. Let go and declutter your house.
Nutrition- Increase complex carbohydrates and healthy fats. Include lots of greens and cruciferous vegetables.
Movement- Great time for extra yoga and pilates. Try dancing to help shift stagnant energy.
Neurochemistry- Progesterone stimulates a relaxing neurochemical influencing improved sleep and a calm state of mind. As hormones gradually drop before menstruation you will have less to give and experience less empathy.
Challenges- Don’t be to hard on yourself, self expectations and be high around this time and you will notice your slightly more reactive and less responsive.
Tracking your cycle each month is a great way to gather insights on patterns that may be reoccurring.
Cervical Mucus
Cervical Mucus can be observed throughout your cycle but pay particular attention to it leading up to ovulation as a warning sign that you ARE fertile!
Sticky Mucus- this feels wet and watery and can vary in colour from white to cloudy. This is usually 4 days after menstruation.
Creamy Mucus- this is a lotion like texture that you may notice when you wipe or on your undies. This increases leading up to ovulation.
Clear Egg White Mucus- this resembles the texture and colour of raw egg whites, it is thick, transparent and very stretchy. This indicates your most fertile window.
My Favourite Apps for Cycle Tracking
Flo Period Tracker
Natural Cycles
If you are seeking further support to regulate your cycle, reduce pain/mood swings, transition off contraception or learn more about fertility awareness, i’m here to help.
Book in today to secure a Nutritional Medicine consultation with me.
