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The Seasons of the Menstrual Cycle

Updated: 2 days ago

For those of us that experience a menstrual cycle there is that dreaded 3-7 days where you are in pain, bleeding and all around feel unwell. Growing up I assumed that the menstrual cycle was just the bleeding part. When in reality it's just one part of the whole cycle.


There are what can be considered four phases of the menstrual cycle and they are split into seasons:

  • Menstrual (Winter)

  • Follicular (Spring)

  • Ovulation (Summer)

  • Luteal (Fall)


The timing of the phases typically depends on how long you menstruate for.


Menstrual (Winter) Phase

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Days 1-5ish


This is when you are menstruating. Your reproductive hormones (progesterone and estrogen) drop, and because of this, the lining of the uterus breaks down and sheds and you start to feel tired and may be experiencing some pain. I think of this as a hibernating phase, you can actively take time to slow down and rest.


Release any tension you have, write it down, listen and rest, nourish yourself.


Your body is going to want lighter exercise, early nights


Helpful Activities: gentle yoga, gentle pilates, walking, stretching


Foods: drink soothing teas to combat cramps, iron rich foods

  • Fruits & Veggies: kale, spinach, collard greens, strawberries, watermelon, beets, mushrooms, bell peppers, berries, citrus, tomato

  • Protein: dark meat, turkey, pork, edamame, beef


Follicular (Spring) Phase

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Day 6-11ish


This is phase starts as soon as your period ends. Your pituitary gland releases hormones to stimulate production of follicles on the surface of the ovaries, usually only one follicle will mature into an egg. The lining of your uterus begins to thicken in preparation for pregnancy. This is when your estrogen begins to rise and you start having more energy, your skin is bright and clear.


You have motivation, feel more creative and optimistic.


This is the time to get curious and creative, and try new things.


Helpful Activities: strength training, hiking, jogging, flow based yoga, circuit workouts


Foods: Focus on sprouted and fermented foods

  • Fruits & Veggies: berries, citrus, plum, pomegranate, artichoke, broccoli, carrot, rhubarb

  • Protein: chicken, crab, eggs, lima bean


Ovulation (Summer) Phase

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Day 12-19ish


This is when your estrogen peaks and your testosterone is rising. The mature egg is released from the ovary and moves toward your uterus.


You have a lot of energy, you are feeling more social.


Helpful Activities: circuit, high-intensity exercises, interval workouts, spin classes, running


Foods: whole fruits, vegetables and almonds

  • Fruits & Veggies: apples, apricot, raspberry, fig, guava, asparagus, bell peppers, bok choy, eggplant spinach

  • Protein: chicken, lamb, turkey, salmon, tuna



Luteal (Fall) Phase

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Day 20-28ish


This phase is characterized your estrogen and progesterone both surging and then waning (due to no pregnancy) Your PMS symptoms will start to appear towards the end of this phase, your skin may start to breakout. Your energy levels are beginning to decline. You may be more sensitive and/or extra critical. It’s a good time to be gentle with yourself and make decisions.


This is when your inward energy may be it’s highest


Helpful Activities: go outside for a walk, strength training, pilates, intense yoga


Foods: leafy greens and quinoa, also magnesium rich foods (fight fatigue and low libido) - dark chocolate, spinach and pumpkin seeds

  • Fruits & Veggies: apples, dates, peaches, pears, cabbage, cauliflower, cucumber, onion, celery

  • Protein: beef, turkey, tofu, chickpeas, black beans


Learning more about my menstrual cycle and how my body and mind change throughout the month has given me a greater sense of appreciation for the whole process. I'm able to meet myself with much more understanding than I did before and I hope you can to.



 
 
 

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