In the many patriarchal societies around the world, menstruation is often stigmatized and dismissed as something to be kept private and out of the public eye. Subsequently, the menstrual cycle is, for the most part, under-discussed, and people are typically insufficiently educated on menstruation as a result.
A key feature of the cycle that is surprisingly lesser known is that the menstrual cycle (an infradian rhythm) has four distinct phases, each with unique biological effects on the female body and mind. Said phases are the menstrual phase, the follicular phase, the ovulatory phase and the luteal phase.
The menstrual phase typically lasts for approximately three to seven days, and is also the most well-known phase. During the menstrual phase, the uterine lining sheds, leading to menstrual bleeding. At this time, hormone levels are at their lowest, leading to lower energy levels. Common symptoms that accompany the menstrual phase include but are not limited to acne, cramps, fatigue, irritability, lower back pain and bloating. According to Flo Living, there is also increased communication between the two brain hemispheres in the menstrual phase, making it a good time for reflection and journaling. Due to iron loss from bleeding, it is recommended that people consume iron-rich foods like red meat and leafy greens. Vitamin C-rich foods like oranges and bell peppers can further aid iron absorption. As for exercise, gentler activities such as yoga and light walking are better during menstruation.
Next is the follicular phase, which starts on the first day of menstruation (the two phases overlap) and ends when ovulation begins, covering around 16 days total on average. In this phase, the pituitary gland releases follicle-stimulating hormone (FSH), causing ovaries to produce follicles that contain immature eggs. Generally, only the healthiest egg will mature, increasing estrogen levels and thickening the uterine lining. After one’s period, the mind tends to be more open to trying new things as the body feels renewed. Diet recommendations include fresh fruits, vegetables and lean proteins, in addition to nuts, seeds and legumes. Although the start of the follicular phase accompanies a tendency towards fatigue, as energy increases following menstruation, moderate to high-intensity workouts like cardio and strength training become more suitable.
After the follicular phase is the ovulatory phase, when estrogen and testosterone levels rise and an egg is released from the ovary. Actual ovulation usually only lasts about a day and occurs around day 14 in a 28-day cycle. The mind is likely to be more social and communicative during the ovulatory phase, while the body is at its most fertile. To support the body, eat anti-inflammatory foods rich in antioxidants like berries, greens and whole grains. This is also a great phase for more physically demanding exercise due to increased energy, such as high-intensity interval training and competitive sports.
Finally, the luteal phase spans from post-ovulation to the start of menstruation, an average of 14 days. In this phase, the follicle which released the egg becomes the corpus luteum, which releases hormones like progesterone to prepare for potential pregnancy. The mind is better at getting tasks completed in the luteal phase, and it’s a good idea to take advantage of this time to get work done. The luteal phase precedes the menstrual phase and it is common to experience premenstrual syndrome (PMS) symptoms as a result, such as bloating, breast pain, mood swings, weight gain and food cravings. Eating more overall to balance insulin but especially consuming more vegetables should help minimize PMS symptoms. Brown rice, sweet potatoes and legumes are also great. Because of PMS symptoms and potential decreases in energy as menstruation approaches, lower-intensity activities like pilates, yoga and walking are recommended.
It is important to note that all bodies are different and that different people may have slightly different cycles. Birth control, pregnancy and eating disorders are just a few examples of things that may impact one’s menstrual cycle and result in irregularities. Women’s health apps like Flo and MyFlo are extremely helpful as they can track users’ menstrual cycles and provide tailored advice.
Acknowledging and understanding the unique phases of the menstrual cycle can help individuals make better choices for their health and well-being. By breaking the stigma around menstruation and educating others on the topic, we can foster a more inclusive and supportive community for all.
