The 411 On The Menstrual Cycle

When many women think about the menstrual cycle, they typically think of food cravings (hello chocolate), breast pain, no white pants, cramps, weight gain, and major mood swings. BUT, there is SO much more that goes into the menstrual cycle outside of the stereotypical symptoms. In this article, we will explore everything you need to know about the menstrual cycle and how to truly reshape your lifestyle to support your natural rhythm! 

First and foremost ladies, we live in a very male dominant society. When I say this, I mean that most of our scientific research is based on men, their hormones, and the 24-hour circadian rhythm. Huh? Yes! It’s true. An entire system of women’s health is missing in our conventional health recommendations and is sometimes referred to as the infradian rhythm. Infradian rhythms are biological cycles that extend beyond the 24-hour day, encompassing longer periods. These rhythms are deeply ingrained in the natural world, affecting various aspects of life, from reproduction to hibernation. One of the most well-known examples of an infradian rhythm is the 28-day menstrual cycle. 

Our healthcare recommendations often only account for the 24 hour circadian rhythm, especially when it comes to our present work culture (hello 9-5 grind, burnout, pushing the body and mind to the limits and wondering why you’re a zombie). This circadian rhythm is the daily, one-phase cycle that occurs in both men and women. Unlike the circadian rhythm, the infradian rhythm (or menstrual cycle) involves a complex interplay of hormonal fluctuations and physiological changes over the course of 28 days. This cycle is divided into distinct phases, each marked by specific hormonal activity and physical alterations. In order for women to function hormonally, physically, and mentally, her nutrition, exercise, work tasks, sleep, socialization, and stress management need to change according to each phase of the cycle. The four phases of the menstrual cycle include: menstrual, follicular, ovulatory, and luteal. 

Menstrual Phase

A new menstrual cycle begins on the first day of menstruation and is known as the menstrual phase lasting around seven days. This is when the uterine lining sheds in the absence of pregnancy and is characterized by the lowest levels of estrogen and progesterone throughout the 28 day rhythm. These low levels of progesterone and estrogen are actually what cause the menstrual phase. Because these hormones are at their lowest point, a female has lower energy, a lower metabolic rate, lower stress tolerance, lower mood, her shortest attention span, and lower neurotransmitter function throughout the first seven days of the menstrual cycle.

During the menstrual phase, insulin sensitivity (the hormone that regulates blood sugar levels), is much higher meaning women have better blood sugar regulation during this phase of the cycle. It is also a time when metabolism is at its lowest, meaning caloric needs are also at their lowest. When the body goes through the process of menstruation, it's important to turn toward nutrient dense foods rich in iron, copper, zinc, selenium, Vitamin A, magnesium, and B vitamins as well as healthy fats during this time. 

Some functional foods to keep in mind during this phase of the cycle include:

• Seafood

• Iron-rich foods

• Phytoestrogens

• Warm foods (easier to digest)

• Peppermint and ginger tea

It is important to note that this is the only phase of the menstrual cycle where intermittent fasting or long term fasting is considered safe for premenopausal women.

When it comes to work tasks during the menstrual phase, women do best with:

• Forecasting

• Evaluating

• Making decisions

• Assessing

• Streamlining

Women are most intuitive during this phase of the cycle so minimizing social interactions, meetings, distractions, external energy, and stress is important for her overall well-being. This is a time to be more introspective and reserved and to prioritize where your energy is going. It's important to do things that ground and center you during this time. 

Exercise throughout the menstrual cycle is another area that should certainly ebb and flow throughout each phase. During the menstrual phase of the menstrual cycle, the body does best with rest, meditation, and small bouts of exercise such as walks after meals to balance blood sugars or restorative yoga. This is due to energy and hormone levels being at their lowest.

Follicular Phase

This is the phase right after your period ends (typically days 7-13 of the menstrual cycle). During this phase of the cycle, the pituitary gland in the brain is responsible for releasing follicle stimulating hormone (FSH) which then tells the ovaries to release anywhere from 5-25 follicles. This process helps the body prepare for an egg to be released for fertilization during the next phase of the menstrual cycle (if trying to conceive). 

During the follicular phase, your metabolism starts to rise due to rising estrogen levels in an effort to conserve energy in anticipation of a possible pregnancy. For this reason, appetite tends to start to increase. Some key points to consider for your nutrition:

• Emphasize healthy fats (which have been linked to increases in progesterone and testosterone and reduced risk of ovulatory problems) 

• It's important to remember that estrogen begins to rise right before ovulation, so while you will likely start to have increased energy levels and libido, some individuals can struggle with anxiety due to increasing estrogen levels. Supporting the diet with estrogen balancing foods like cruciferous vegetables (broccoli, cauliflower, Brussel sprouts, and cabbage) can help balance increasing levels of estrogen. 

• If you are trying to conceive it is best to avoid alcohol during this phase as it can interfere with ovulation.

During this phase, energy expenditure and metabolism are increasing, and therefore so are energy levels. You may start to feel more renewed and refreshed during this phase of the cycle making it a good time to be more creative, increase decisiveness, and work on problem-solving. As it pertains to work, women do best with:

• Team building and collaboration

• Strategic planning and action

• Navigation

• Leadership

When it comes to exercise during the follicular phase, endurance training is of primary focus. Power yoga and heavy weight lifting as well as HIIT are also more appropriate types of exercise during this phase of the menstrual cycle because higher levels of estrogen promote glucose uptake into muscle fibers which promotes better energy for short, powerful bouts of movement. Cold exposure can also be beneficial to incorporate during the follicular phase as cold induced thermogenesis is significantly increased in the presence of higher estrogen. 

Ovulatory Phase

This short but impactful phase typically lasts for 1-2 days (around days 14-15 of a 28 days cycle). During this phase of your cycle, estrogen is at its highest which means that energy levels will also be at their highest. This is the phase where you are MOST fertile. Outside of optimizing specific foods in the diet, using ovulation test strips, checking your basal body temperature, and checking cervical fluid can help determine timing for conception (if trying to conceive). Basal body temperature typically decreases to its lowest point right before ovulation.

As it pertains to nutrition:

• Your body can sustain the most raw foods during this phase (red bell peppers, spinach, tomatoes, leafy greens), fresh fruit (raspberries, strawberries). These foods are rich in fiber and antioxidants which actually support regular bowel movements. 

• Remember your metabolism is still increasing during this phase, so you want to prioritize nutrient dense foods with adequate amounts of complete protein sources like eggs, grass fed beef, lamb, bison, wild caught fish, etc as protein metabolism begins to increase as you enter the next phase of the menstrual cycle.

• This is the phase where hormones are at their highest so emphasizing detox supporting foods (like cruciferous veggies) is very important to help with excreting excess hormones, especially estrogen which in excess can cause symptoms like acne and bloating.

During the ovulatory phase of the menstrual cycle, energy levels are at their highest and women tend to be most outgoing, feel the most confident, and are most ambitious. This is also when libido is at its highest. Stress tolerance is also at its highest point during the ovulatory phase as is the attention span and external focus. When considering work tasks during this phase of the cycle, women do best with:

• Networking

• Presenting

• Pitching Ideas

• Taking action on tasks

• Influencing

HIIT workouts, plyometrics, running, biking, swimming and bootcamps are the most preferential types of workouts during the ovulatory phase due to higher levels of glucose stores available to the body. Contrasting temperature exposure (sauna/cold therapy) is also beneficial during this phase to help with hormone detoxification and to increase blood flow to the uterus for potential egg implantation (if trying to conceive). 

Luteal Phase

The luteal phase occurs during days 16-28 of a 28 day cycle (about 13-16 days depending on your cycle). During this time, progesterone is the predominant hormone, and it peaks about 5-7 days after ovulation.

When considering dietary needs:

• This phase of the menstrual cycle is associated with the highest metabolic rate requiring anywhere from 200-300 more calories daily.

• During your luteal phase, you might be feeling calmer due to increased levels of progesterone, but you are also more susceptible to blood sugar imbalances during this time so maintaining adequate protein intake is crucial.

• During the luteal phase, energy expenditure jumps from 8-16% according to the foundational research in the American Journal of Clinical Nutrition. During this phase of our cycle, our reproductive nature is geared to meet the demands of pregnancy in the event an egg is fertilized. This comes along with an increase in cravings, appetite and overall intake, therefore incorporating more energy-sustaining foods in the diet like fiber and low GI index carbohydrates like sweet potatoes or root vegetables is beneficial. These foods will help with cravings and stabilize serotonin and dopamine levels and prevent mood swings.

• Eat cooked leafy greens such as collards, mustard greens and watercress which are high in calcium and magnesium and reduce water retention. 

• Fiber such as chickpeas, pears, apples and walnuts will help the liver and large intestine flush out estrogen more efficiently and promote healthy bowel movements.

 During the luteal phase, the body will likely feel more relaxed and peaceful due to increased levels of progesterone. This is a time to limit over-stimulation, practice sticking to routine, to clear out excess "stuff" in your environment, and prioritize self care, especially during the second half of the luteal phase. You may also notice wanting more time alone during the second half of the luteal phase. During the first half of the luteal phase, energy levels will likely still be high, but you can expect a dip during the second half of the luteal phase as hormone levels begin to decline again in preparation of menstruation. This is also when stress tolerance is at its lowest so it is important to integrate and practice daily stress management exercises to maintain a stable mood and manage stress hormone levels during this phase of the cycle when the sympathetic nervous system (fight or flight) is more active. When it comes to work during this phase women do best with:

• Memory and word recall

• Learning

• Verbal acuity

• Intellect

Because progesterone is the dominant hormone during this phase of the menstrual cycle, it is important to note that additional protein will be necessary post exercise as progesterone increases protein and muscle breakdown. During the first half of the luteal phase, exercises like dancing or kickboxing are preferred movements while mobility and functional training like Barre, Hot Yoga, Pilates, or slow swimming are preferred during the second half of the luteal phase.  

We hope this post helps you organize your daily routine to meet your unique hormonal needs so you can truly thrive!