The Four Phases of Hormone Cycle (Part 1)
Hi there, happy to have you here once again. I’m glad you could join me on this interesting series where over the next four weeks or so, we’ll be exploring the fascinating world of the female hormonal cycle. We’ll have engaging and insightful discussions about each phase of the cycle, starting with the menstrual phase and moving through the follicular, ovulation, and luteal phases.
Through the next four series, you’ll get to learn new and interesting things about your hormonal cycle that will help you understand your body like never before. You’ll learn more about each of the phases, what happens to the body during each phase, foods to eat and foods to avoid as well as workouts you can engage to help you better manage each of the phases. So, let’s get started!
Introduction
The hormone cycle, often referred to in the context of the menstrual cycle, consists of four phases: the menstrual phase, follicular phase, ovulation phase, and luteal phase. The hormone cycle is a series of natural changes in hormone levels that regulate the female reproductive system. This cycle prepares your body for the possibility of pregnancy each month and involves a complex interplay of hormones, primarily estrogen and progesterone. Typically, cycle length lasts about 28 days, but this length can vary from month to month and between individuals. Throughout the cycle, hormone fluctuations can cause various physical and emotional symptoms, such as mood swings, bloating, cramps, and changes in energy levels.
What Happens to the Body
During the menstrual phase, the levels of estrogen and progesterone in your body drop significantly. This hormonal shift signals the uterus to shed its lining, resulting in menstrual bleeding. You might notice a range of symptoms during this time, including:
- Cramps: As your uterus contracts to help expel its lining, you might experience cramps in your lower abdomen.
- Fatigue: The energy levels can take a hit due to the hormonal changes and blood loss.
- Mood Swings: Fluctuations in hormones can make you feel more emotional or irritable than usual.
- Bloating: Hormonal changes can also lead to water retention and bloating.
- Breast Tenderness: The drop in estrogen and progesterone can cause your breasts to feel sore or tender.
- Lower Back Pain: Cramping and muscle contractions can lead to you experiencing discomfort in your lower back area
- Sleep Disturbances: Changes in hormone levels can also interfere with your sleep patterns, leading to insomnia or restless sleep.
- Changes in Appetite: You might also notice an increase or decrease in your appetite, and cravings for certain types of foods during this period are common.
It’s important to remember that these symptoms can vary widely. Some people have mild symptoms, while others might experience more intense discomfort.
What to Eat
Nutrition plays a significant role in overall health, so it’s no surprise how what you eat can affect how you feel during the different phases of your menstrual cycle. Eating the right foods during each phase of your cycle can make a big difference in how you feel. For the menstruation phase, since this phase is characterized by vaginal bleeding due to uterine lining shedding in the absence of a pregnancy, essential minerals like iron is lost along with that blood, hence you need to eat foods that are rich in iron, such as dark green leafy vegetables, nuts, beef, chicken, clams and dark chocolate.
Here are some tips on what you can eat during this phase:
- Iron-rich Foods: Since you’re losing blood, incorporating iron-rich foods like spinach, lentils, and red meat can help replenish your iron levels and combat fatigue.
- Hydrating Foods: Staying hydrated is key. Foods with high water content, like cucumbers, watermelon, and oranges, can help keep you hydrated and reduce bloating.
- Anti-inflammatory Foods: To help with cramps, include anti-inflammatory foods like ginger, turmeric, nuts, especially walnuts and fatty fish rich in omega-3s.
- Whole Grains: Complex carbohydrates like oats, brown rice, and whole wheat bread can help maintain steady energy levels.
What Workouts/Movement Can You Do
While it might be tempting to skip exercise altogether during this phase because your progesterone and estrogen are at their lowest, which results in less energy, less motivation, and with endurance levels also diminished. As a result, you may not feel up to fast-paced, cardio exercises or workouts that rely on lifting heavy weights during this phase, gentle movements like low intensity cardio, yoga, Pilates, sculpt with light weights, a casual bike ride or even a walk, can provide relief to some of your menstrual symptoms during this phase.
Here’s what you can try:
- Gentle Yoga: Yoga poses like child’s pose, cat-cow, and forward bends can help relieve cramps and lower back pain. Plus, the mindfulness aspect of yoga can be great for managing mood swings.
- Walking: A simple walk can boost your mood, increase circulation, and ease cramps without being too strenuous.
- Stretching: Light stretching can help ease muscle tension and improve your overall sense of well-being.
- Swimming: If you have access to a pool, swimming can be a soothing way to exercise without putting too much strain on your body.
Remember, it’s important to listen to your body. If you feel too tired or uncomfortable, it’s perfectly okay to rest and take it easy. Your body is doing a lot of work during this phase, and self-care is crucial.
In summary, the menstrual phase is characterized with symptoms such as cramps, fatigue, mood swings, bloating, breasts tenderness, lower back pain and changes in appetite. Iron rich and anti-inflammatory foods such as dark green leafy vegetables, nuts, beef, chicken, ginger, turmeric, walnuts and omega-3 rich fatty fish can help ease some of the symptoms experienced during this period as well as light exercises like low intensity cardio, yoga, Pilates, swimming, or a walk can also help ease some of the symptoms
Understanding the hormone cycle is crucial for recognizing normal bodily functions and identifying any potential health issues. This knowledge empowers you to manage symptoms and make informed decisions about their reproductive health. Each person’s experience can be a little different, so find what works best for you and go with it. Your body is amazing, and understanding these phases is a great way to appreciate and take care of yourself. If you have any more questions or need further tips, feel free to ask!
Remember, you’re your own first doctor. Give your health a good treat always so you can avoid the doctor’s treatment.
With Love and gratitude as always, Xo!
Learn more about female hormonal cycle, hormonal health, and lifestyle habits you can adopt to improve your hormone health. These learnings are guaranteed to transform your life & health for life.
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Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information.
With Love, Xo!