Just like the cycles of nature, our hormones have a cyclical rhythm. Women represent this natural phase monthly as each hormone waxes and wanes in synchronicity with one another. Each hormone serves a messenger between the Endocrine (hormonal) system and other tissues and organs. When this synchronicity of communication is thrown out of balance; then, we experiences symptoms of hormonal imbalances, which can mean too little, or too much, of one or more hormones. Before we dive into what can go wrong with our hormones relating to our monthly cycles. It is important to empower ourselves with the knowledge of our body. We need to understand what healthy and balanced looks like for us. Today, will explore the 4 Phases of our Monthly cycle and learn how the main hormones synchronize with one another to give us a flowing and creative experience.
The monthly period represents the 5th vital sign of health for women.
Progesterone is the hormones that comes later in our cycles after ovulation and increases the week before our periods. This hormones helps maintain and nurture pregnancy.
Estrogen cycles up and down throughout our cycles. This hormone gives us a burst of consistent energy and helps us work towards growth as it works hard to build up our uterine lining known as the endometrial lining for the next bleed.
Testosterone likes to peak around ovulation and at the end our cycle during the week before our periods. This hormones plays a huge role in our libidos and energy levels.
Phase 1: Menstrual Phase: Starts Day 1 of Cycle
Days: 1-5/7
Hormonal Transitions: Progesterone decreases as the corpus luteum (potential egg) disappears which signals the start of bleeding by shedding the uterine lining known as the endometrial tissue. Estrogen will peak and drop so it can communicate to the hypothalamus (gland in the brain) to get ready for another round of ovulation.
Body: It is normal to have some light brown to red spotting and bleeding Day 1. Some symptoms such as light cramping, lower backache, fatigue, and some cravings for sweet or salty are all normal.
Self: This is the time to analyze, self-reflect, and determine direction of life for this upcoming month. Your gut intuition is on point during your period-so listen to that subtle voice.
Foods: Low glycemic foods, water-rich fruits and vegetables, seafood, sea-based veggies will help restore the iron and zinc minerals. Just like a nice, hot-rice bag feels great-so do soups and stews! These foods help restore the kidneys and blood.
Exercise: Rest and recovery week. The first few days of bleeding which are normally heavier-take it easy. Stretch, yoga, and walk.
Phase 2: Follicular Phase, 7-10 Days Long
Hormonal Transitions: The hypothalamus (an endocrine gland in the middle of the brain) to send FSH (follicle stimulating hormone) to the ovaries. The FSH helps to get ready to release an egg. Estrogen increases to thicken the uterine lining so it can support the egg.
Body: Physical energy starts to increase and restlessness is normal. Vaginal discharge transforms for slightly dry to yellow or white in color with tacky or stickiness in texture.
Self: Creative energy & feeling of new beginnings emerge. Plan, brainstorm, problem solving, all support the increase of outgoing, upbeat energy.
Food: Fresh and light foods with steaming and sauteing cooking methods. Higher phytoestrogen foods are okay such as organic, non-gmo soy because estrogen is just starting to increase. Salads, kimchi, saukerkaut, lots of veggies, lean proteins such as chicken and poultry, sprouted beans and seeds, and dense energy grains. Avocados are great to improve the transition to ovulation and promote cervical mucus.
Exercise: Try something new & challenging workouts during this time.
Phase 3: Ovulatory Phase: 2-3 days long
Hormone transitions: After the FSH increases, the LH (luteinizing hormone) increases that is stimulated from the pituitary (endocrine gland in the middle of the brain). The LH helps swell and burst to release the egg, so it can travel to the uterus. Estrogen levels increase to thicken the uterine lining and support the immune cells in the uterus. Testosterone quickly increases followed by a decrease after ovulation.
Body: Vaginal discharge increases & is clear, wet, slippery, or stretchy on the peak of fertility. Afterwards, it starts to dry. It is normal to feel some cramping on ovulation. If there is pain, then the tissues holding the uterus or ovaries in place are tight and need to be released.
Life: Connect with community, communication skills at peak…now is the time to ask for that raise.
Food: The higher estrogen levels help create natural energy and stable moods. Easy on carbs and eat lighter grains such as corn or quinoa. Increase vegetables to help increase fiber to absorb the used up estrogen. Fruit help increase glutathione to support the 1st phase of detox in the liver.
Exercise: High impact workouts and group settings: weight lifting, running, swimming, dancing, spin class
Phase 4: Luteal Phase last for 10-14 days
Hormonal Transition: The corpus luteum (the follice the egg bursts from) grows on the surface of the ovary which produces progesterone. Progesterone tells the body to keep the uterine lining the estrogen worked so hard to create. Progesterone tells the pituitary (endocrine gland in the brain) to stop sending out FSH and LH. This is to make sure only one egg is released at a time. Estrogen continues to rise. If this egg is NOT fertilized, the corpus luteum reabsorbed into the body. This makes the progesterone stop. Testosterone will increase at the end of this phase.
Body: Physical energy levels decrease with an increase change of bloating, irritability, headache, mood changes, and cravings.
Life: Going inward and wanting to stay home is normal. Increase awareness, attention, and comfort are needed. Estrogen/progesterone
Food: Focus on eating more rich B-vitamin, calcium, magnesium, and fiber to keep sugar cravings at bay. We strongly crave sugar right before our periods because of the heavy use of B vitamins that are being used to make progesterone. Leafy greens have calcium and magnesium effects to help balance water retention and decrease bloating. Bake vegetables to make a sweeter taste helps satisfy the sugar cravings that may make us more irritable. Complex carbs help balance serotonin and dopamine (feel good hormones) and balance mood swings.
Next Phase: Menstrual Cycle (starts Day 1)
Feel free to use this guide as a way to navigate your monthly cycle to create optimal energy, productivity, creativity, and decrease symptoms of discomfort.
Resource:
Woman Code: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source By Alisa Vitti, HHC, Pg:145-151. (This article is a summary of these pages)
