The Hormone Cycle Series

The Four Phases of Hormone Cycle (Part 2) – The Follicular Phase

Hey there! and welcome back to our series on the four phases of the hormonal cycle, I’m so glad you could join me again this week. Last week I introduced a very interesting subject about the four phases of the female hormonal cycle to discuss one cycle every week. We started by describing the female hormonal cycle, then we delved deeper into the first phase of the cycle, the Menstrual phase. I have to explain to you what the Menstrual phase means and the different ways it affects our bodies whenever we’re going through that phase. Then I told you about what types of food to eat, things to avoid and the types of exercises to engage in while going through this phase. If you missed that article, please refer to it here to learn more about the Menstrual phase of the female hormonal cycle.

This week, we’ll be talking about the second phase i.e., Follicular phase. For this phase, it’s all about renewal and preparation. You’ll be learning about what this phase means, what happens to the body during this phase, foods to eat and foods to avoid as well as workouts you can engage to help you better manage this phase once you’re going through it. If you’ve ever wondered what’s happening in your body during this time, you’re in the right place. Let’s dive right in!

About the Follicular Phase

The follicular phase starts right after menstruation ends and continues until ovulation begins. This phase typically lasts for about 12 – 14 days, but it can vary from person to person. The follicular phase is named after the follicles in your ovaries, which house your eggs. During this time, your body is gearing up for ovulation by preparing an egg to be released.

What Happens to the Body

In the follicular phase, your body is essentially in reboot mode. Here’s a snapshot of what’s going on:

1. Hormonal Activity: The pituitary gland in your brain starts producing a hormone called follicle-stimulating hormone (FSH). This hormone stimulates your ovaries to produce around 5-20 tiny nodules or follicles. Each follicle houses an immature egg, but only the healthiest one will continue to mature.
2. Estrogen Rise: As the follicles develop, they start producing estrogen. Estrogen helps thicken the lining of your uterus (endometrium) to create a nutrient-rich environment where a fertilized egg can implant and grow.
3. Energy and Mood: Thanks to rising estrogen levels, you might notice an increase in energy, a brighter mood, and improved skin. It’s a great time for creativity and productivity!
4. Skin Health: Higher estrogen levels during the follicular phase can lead to clearer, more radiant skin. Estrogen helps boost collagen production, which improves skin elasticity and hydration, making your skin appear more youthful and less prone to breakouts.
5. Cognitive Function: Mental Sharpness: With the rise in estrogen, you might notice enhanced cognitive function. Many women report better focus, improved memory, and a general sense of mental clarity during this phase. This can be a great time to tackle complex projects or engage in activities that require sharp thinking and problem-solving skills.
6. Increased Libido: The hormonal changes in the follicular phase can also lead to a heightened libido. As estrogen levels rise and your body prepares for potential ovulation, you might feel an increase in sexual desire. This is a natural part of your body’s way of optimizing fertility.
7. Appetite and Metabolism: You might notice a slight decrease in appetite during the follicular phase compared to other phases of your cycle. Your metabolism can also be slightly more efficient, making it easier to maintain or lose weight if that’s your goal.
8. Enhanced Physical Performance: With the boost in energy and stamina, many women find that their physical performance improves during the follicular phase. Whether it’s running, lifting weights, or practicing yoga, your body is primed to handle more intense workouts and recover more quickly.

What to Eat

Adequate nutrition is especially important during this phase because it provides the energy your body needs as it prepares to release an egg. During the follicular phase, your body is doing a lot of prep work during the follicular phase, so fueling it with the right nutrients is key. Also, elevated hormone levels can influence your body’s hydration levels, so it’s important to drink plenty of water during this phase.

Some recommended foods to eat during this phase include:

1. Leafy Greens: Spinach, kale, and other leafy greens are packed with vitamins and minerals that support estrogen production.
2. Carbohydrate sources: like sweet potatoes, quinoa and berries provide the body with the essential nutrients like vitamins, fiber and antioxidants it needs to function through this phase.
3. Lean Proteins: Chicken, turkey, and fish can help maintain your energy levels and support muscle repair and growth.
4. Whole Grains: Brown rice, quinoa, and oats provide sustained energy and keep your blood sugar levels stable.
5. Nuts and Seeds: Flaxseeds, pumpkin seeds, and walnuts are great for hormonal balance due to their healthy fats and protein.

What Workouts/Movement Can You Do

With your energy levels on the rise, the follicular phase is the perfect time to ramp up your physical activity. Here are some great options:

1. Cardio: Swimming, hiking, running, cycling, or dancing can help you make the most of your increased stamina and endurance as well as reduce stress and improve mental well-being.
2. Strength Training: Movements like leg swings, arm circles, and torso twist into your warm-up routine. Weightlifting. Incorporating Pilates, weights or resistance bands can help build muscle, improve core strength, flexibility, overall body balance and boost metabolism.
3. Bodyweight Exercises: Push-ups, pull-ups, squats, and lunges are great for building muscle without needing gym equipment.
4. Yoga: Flow classes or more dynamic practices like Vinyasa and Tai Chi can help enhance balance, flexibility, and mental clarity, offering a gentle yet effective workout.
5. High-Intensity Interval Training (HIIT): This type of workout can be especially effective if you’re looking to maximize calorie burn and cardiovascular fitness.

In summary, the follicular phase is a fascinating time when your body is preparing for ovulation, and the effects go far beyond just increased energy and improved mood. From glowing skin to sharper cognitive function, heightened libido, and enhanced physical performance, your body is truly in a state of renewal.

Incorporating foods such as leafy greens, carbohydrates, lean proteins, and whole grains as well as engaging in cardio, strength training and HIIT during the follicular phase can help you harness the energy and vitality that comes with this part of your cycle. By focusing on nutrient-rich foods and a balanced exercise regimen, you can optimize your physical and mental well-being.  

Most importantly, remember to always listen to your body and enjoy this vibrant phase of your hormonal cycle. Stay tuned next week for our next discussion on the ovulatory phase, where things really start to heat up! Until then,

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!