The Hormone Cycle Series

The Four Phases of Hormone Cycle (Part 3) – The Ovulation Phase

Hey there! And welcome to week three of our fascinating dive into the world of the hormonal cycle. This week is all about the ovulation phase which is the third phase of the hormonal cycle. We’ve already explored the menstrual and follicular phases in weeks one and two where we talked extensively about the meaning of each phase, its effect on the body, foods to eat and exercises to engage in during each of these phases. Today, we’ll be doing the same for the third phase of the cycle and you’ll get to learn about what this phase means, how it affects your body and a whole lot more. If you’d like to catch up on the last two phases, you can follow this link here to read up on last week’s discussions and the one before that.

For this week, we’ll be talking about the ovulation phase which is often seen as the star of the show because this is when your body is most fertile. So, sit back, and relax as join me to explore what happens during this phase, how it affects you, and how you can make the most of it through your diet and exercise.

About the Phase

The ovulation phase is the third phase of the menstrual cycle, typically occurring around day 14 in a 28-day cycle, although it can vary for everyone. This phase is marked by the release of a mature egg from the ovary, ready for fertilization. It’s the pinnacle of your cycle’s fertility window and lasts about 24 hours. However, the increased fertility period can span about 5 days leading up to and including the day of ovulation due to the lifespan of sperm.

What Happens to the Body

During the ovulation phase, your body undergoes some noticeable changes, thanks to the surge of hormones, especially luteinizing hormone (LH) and estrogen. Here’s what you might experience:

1. Cervical Mucus Changes: Your cervical mucus becomes clear, stretchy, and egg-white-like, making it easier for sperm to swim and survive.
2. Increased Libido: Many women feel a natural boost in libido, making this a prime time for conception.
3. Basal Body Temperature: Your basal body temperature may drop slightly right before ovulation and then rise sharply afterward.
4. Mild Discomfort: Some women experience mild cramping or a twinge of pain on one side of the lower abdomen, known as mittelschmerz.
5. Heightened Senses: Your senses, particularly your sense of smell, may become more acute, and you might feel more energetic and social.

What to Eat

To support your body during the ovulation phase, focus on nutrient-dense foods that can help with energy levels, hormone balance, and overall health.

1. Protein-Rich Foods

• Lean Meats: Chicken, turkey, and lean cuts of beef provide essential amino acids and help stabilize blood sugar levels.
• Fish: Salmon and mackerel are rich in omega-3 fatty acids, which are great for reducing inflammation and supporting brain health.

2. Antioxidant-Rich Foods

• Berries: Blueberries, strawberries, and raspberries are packed with antioxidants that help combat oxidative stress.
• Dark Chocolate: A treat that’s high in antioxidants and can help curb sweet cravings.

3. Healthy Fats

• Avocados: Full of healthy fats, fiber, and essential vitamins.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide omega-3s and help balance hormones.

4. Hydrating Foods

• Cucumbers: High in water content to help keep you hydrated.
• Watermelon: Refreshing and hydrating, perfect for a healthy snack.

5. Folate-Rich Foods

• Leafy Greens: Spinach, kale, and Swiss chard are high in folate, which is crucial for cell growth and reproduction.
• Legumes: Beans, lentils, and chickpeas are excellent sources of folate and protein.

What Workouts/Movement Can You Do

Your energy levels are generally higher during the ovulation phase, making it a great time to incorporate more intense workouts. Here are some workout ideas:

1. High-Intensity Interval Training (HIIT)

HIIT workouts can maximize calorie burn and improve cardiovascular health in a short amount of time. Examples include: A 20–30-minute session combining sprints, jumping jacks, burpees, and mountain climbers.

2. Strength Training

Building muscle can help boost metabolism and enhance overall body strength. Exercises like weightlifting or resistance band exercises targeting different muscle groups.

3. Dance or Aerobics Classes

These are fun, social activities that can improve cardiovascular health and coordination. Examples include Zumba, hip-hop dance classes, or step aerobics.

4. Yoga and Pilates

While high-energy workouts are great, balancing them with flexibility and core strength exercises can prevent injury and promote relaxation. Sessions in Vinyasa yoga or Pilates with focus on core strength and flexibility can do the trick.

In summary, the ovulation phase occurs around day 14 in a 28-day cycle and involves the release of a mature egg from the ovary, making it the most fertile period. During this phase, you should expect physical changes like increased cervical mucus, a boost in libido, slight temperature changes, mild abdominal discomfort, and heightened senses. It’s best to focus on protein-rich foods, antioxidant-rich foods, healthy fats, hydrating foods and folate-rich foods during this phase. Workouts such as high-intensity interval training (HIIT), strength training, dance or aerobics classes, and balance these with yoga or Pilates are usually best for this period to make the most of your increased energy.

The ovulation phase is an exciting and dynamic time in your hormonal cycle marked by peak fertility. By paying attention to your body’s cues and supporting it with the right foods and workouts, you can harness this energy and feel your best. Embrace the heightened senses, enjoy the increased energy, and take advantage of the natural boost in your libido. Stay tuned as we continue our journey into the final phase next week, where we’ll explore the luteal phase in detail. But in the meantime, Happy ovulating!

 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!