Syncing With Your Cycle
You may have heard of circadian rhythm, the body’s 24 hour internal clock that dictates wakefullness and sleepiness. Infradian rhythms are natures natural cycles of ups and downs that are seen in animals, like in hibernation and molting of feathers and sheddiing of skin, and are seen in hman s too lie seasonal affective disorder and the changes in our mood, energy, and temperature that take place from morning to night. Whether or not we are aware of it, nature is taking its course. For females, one of the infradian rhythms is the monthly rhythm of our cycle. We have a choice to be tossed by its waves month after month, and swept up off our feet. OR (the option I suggest) you could read along this article and learn how to surrender and ride the waves of your montly cycle with grace. No more fighting, tears, and bad mouthing your partner…full understanding, acceptance, and support of your body.
Menstruation ~ day 1-5
If a woman does not become pregnant that month, the uterine blood and tissue will be shed through the vagina. Progesterone and estrogen drop rapidly. This fluctuation may feel good for a woman because her hormones are “back to normal,” or the quick change may make some women feel physically and emotionally uncomfortable.
Symptoms
Bleeding, cramps in the lower back and belly, poor sleep, lethargy, headaches, bloating, breast tenderness, and muscle aches. May experience mood swings and frequently feel sad and irritable.
How to maximize during this time?
Rest a lot. Eat lots of protein and iron, and a well-rounded diet. Light exercises, like walking and stretching, can help with cramps and help the period flow.
Avoid consuming processed food, sugar, spicy food, and alcohol as this increases inflammation and contributes to the formation of prostaglandins, which increase pain and intensity of cramping.
Keep your diet simple, like the Paleo diet (only consuming what hunter-gatherers consumed): Shellfish, Pork, Pumpkin + flax seeds, Black + kidney beans, Red: Beets, berries, grapes, peppers, and Seaweeds.Follicular phase ~ days 3 - 13
The follicular phase has already begun during the menstral phase as follicle-stimulating hormone (FSH) and luteinizing hormone (LH) stimulate the growth of eggs.the ovaries prepare for the next change to produce offspring by producing 15 to 20 eggs in the follicle sacs. Typically, only one of these will become more mantrue than the others (the ovum) and the rest will be reobsorbed into the body. Its thie dominnat follicle that releases estrogen, telling your uterus “hey, you better reserve a comfy spot for me in that uterus” and thus the uterine lining begins to form again.
Symptoms
More energetic, better sleep, less bloating, and physical discomfort as the period ends. Often happier, more confident, motivated, and productive. It’s also common to experience increased sex drive at the end of the follicular phase, right before ovulation.
How to maximize during this time?
Enjoy intimacy with your partner, but be mindful to use protection if you are not trying to get pregnant because you are approaching a window of fertility. Start new projects. Engage in social hangouts. Since your energy is ramping up, this is a great time to focus on more intense workouts and incorporate movement into your routine.
Magnesium is at its lowest during this phase, so eating replenishing foods now can prevent painful cramps later. Foods that help reduce the effects of estrogen can help balance out heavy periods. Try eating r—flax and pumpkin seeds, garlic, dried fruit, sesame seeds, trout, chicken, eggs, lentils, mung beans, berries, grapes, greens (broccoli, lettuce, zucchini, avocado), citrus, pomegranate, barley, oat, wheat, and fermented foods.Ovulation ~ day 14 - 16
This is the mid-way point of the cycle when the ovaries release an egg into the fallopian tube. Estrogen levels increase even more. Some women may feel physical and emotional comfort as their hormones fluctuate over these two days.
Symptoms
Cramps, higher body temperature, and creamy egg white-looking vaginal discharge.
How to maximize during this phase?
If you are trying to get pregnant, this is the peak time to get busy. Due to the peak in estrogen levels this is prime time to….
To combat estrogen dominance during this phase, you can consume fiber-rich foods. If you are looking to increase fertility during this phase, some foods to eat would be foods rich in glutathione, folic acid, and omega-3 fatty acid, including salmon, tuna, lamb, sesame and sunflower seed, red lentils, berries, grapes, spinach, tomato, eggplant, dandelion, brussel sprouts, apricot, cantaloupe, fig, chocolate, coffee, corn, and quinoa.Luteal phase ~ days 16-28
For two weeks, progesterone rises to prepare in case an egg becomes fertilized. If that does not happen, progesterone begins to drop drastically, which is often recognized as premenstrual syndrome (PMS).
Symptoms
Obviously, it varies from person to person, but some common PMS sympoms include breast tnederness, food cravigs, bloating, trouble sleeping, headaches, constipation, digestive issuse, mood swings, sadness, irritability, fatigue, inflammed skin, bloating, headaches, and anxiety.
How to maximize during this phase?
The reason that you feel all these cravings is because your hormones are fluctuation so cravings salt and sugar and desperate attempts to find balance in the fluctuating madness. Certain foods can help combat the cravings. I find pickles really help with my salt cravings, and dark chocolate for the sweet tooth. This is a great to to avoid alcohol and inflammatory foods that turn into prostaglandins and cause painful cramps during mentration. I’d avoid making big social plans during this time, maybe just smaller hang outs with comforting and close inner circle people.
I highly recommend tracking your cycle so that you can be aware of these different phases. I want to conclude by saying that these suggestions are mere recommendations, and menstraul cycles are an area that bioindividualty MUST be considered, meaning every body is so different. That being said, this information is a guide to help you understand what could occur and try dietary and lifestyle practices that could feel good, but ultimately do what is best for you. Consult your doctor or gynocologist if any of your symptoms become extreme like intense headaches, heavy bleeding, insomnia, fatigue, cramps, depression, or anxiety.
This phase is often associated with low energy and libido, and increasing magnesium can help with that. Healthy fats and proteins also helps the body store up energy and strength before a time of bleeding. Fiber, root veggies, and leafy greens are key. Other foods include white fish, red meat, turkey, sesame and sunflower seeds, chicpeas, navy beans, berries, grapes, cruciferous and bitter vegetables like garlic, gignger, onion, sweet potato, cauliflower, cabbage, dark greens, apple, date, pear, peace, mint, brown rice, and millet.
https://health.clevelandclinic.org/infradian-rhythm
https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle