The menstrual cycle is a cycle of hormonal changes that happens over the course of each month. The menstrual cycle consists of four different parts: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. While the whole cycle can typically last around 28 days, it does vary from person to person.
Usually people hyperfixate on the period portion of the menstrual cycle. However, learning and understanding each of the different parts can help one maximize our living experience through each phase. Each phase comes with its own set of recommendations regarding activity levels and eating habits. Let’s dive into each phase of the cycle and learn how best to manage each phase to avoid complications such as digestive ailments.
The Menstrual and Follicular Phases to the Cycle and How to Manage Them
The menstrual and follicular phases make up the first half of the cycle. During the menstrual cycle, the body is shedding the uterine lining and one can experience lower levels of hormones. A drop in estrogen during this phase leads to a significant decrease in energy levels. Many women also experience unwelcome stomach pain and bloating while experiencing the menstrual phase. In order to make yourself the most comfortable, consider sticking to self-care activities during this time. Hot baths, midday naps, and lounging on the couch are all great options. Be sure to also increase your intake of iron-rich foods to supplement the blood loss that occurs during the menstrual phase. If you are looking to exercise, stick to low-impact exercises such as a long walk.
The follicular phase is the second phase of the cycle and is when your estrogen levels start to rise again along with your energy levels. During this time, the uterine lining is rebuilding and the ovaries develop follicles containing eggs. Due to an increase in energy and cognitive function, we recommend scheduling socially driven appointments during this time. It is also a great time to try out more strenuous workouts or strength training. Hormonal balancing can be supported with an intake of healthy fats such as avocados or extra virgin olive oil.
During both of these phases, be sure to prioritize a consistent sleep schedule to avoid further exacerbating the changes in energy levels. Journaling can be a great way to track your habits during each phase and how these habits might be impacting your health. Take time to understand your own experience and needs in order to best alter your schedule accordingly.
The Ovulatory and Luteal Phases to the Cycle and Recommendations for Each
The second half of the menstrual cycle consists of the ovulatory and luteal phases. Hormone fluctuation is incredibly prevalent during this time and learning how to manage these changes is key to avoiding unwanted complications.
During the ovulatory phase, you will notice a rise in testosterone and the highest estrogen levels of the whole cycle. An increase in progesterone production is a huge indicator that you are in your ovulatory phase. Believe it or not, your libido and energy levels will be at the highest during this time and one should work to capitalize on this. You might also notice that your sense of smell and mood have become enhanced. Similarly to the follicular phase, we recommend utilizing this time to do those high-intensity workouts and social events. Get those appointments out of the way while your energy is at its highest.
Last but not least we have the luteal phase. The luteal phase sees a rise in progesterone and a decline in estrogen levels. You are more likely to experience fluctuation in your mood, metabolism, and energy levels during this time. The luteal phase can often be addressed as having two parts with the last part of the phase having more severe symptoms. During the late luteal phase be sure to reduce your workout intensity and listen to your body’s needs. If you notice a decline in energy do not push yourself to do the hard workouts as this can lead to more harm than good. This is a great time to start recentering your mind and prepare for the menstrual phase ahead.
Creating and living a cycle-synced lifestyle can be a challenging feat, but understanding the different phases to the cycle is the first step to success. Allow for flexibility in your schedule to live your life in the most comfortable and supportive way. Consider aligning your activities with your menstrual cycle and take note of what changes.
How the Menstrual Cycle Is Connected to Digestive Health
Hormone fluctuation can significantly impact the status of your digestive health. For example, the change in levels of progesterone in the body can lead to changes in bowel movements. You might experience bloating or constipation due to the rate in which the food passes through your system. While taking a supplement that helps with bloating can support you in managing issues like these, it cannot be the only method to support your gut health.
Many women experience a fluctuation in stool production during the menstrual phase. This can be a direct reaction to hormone changes in the body, but can be better managed once identified. Leading an overall healthy life requires attention to all aspects of one’s health and your body’s reactions to your lifestyle habits. With one step at a time, we can work towards a life with no more bloating.
Eating a well-balanced and nutrient-rich diet is the best way to support your menstrual cycle and digestive health at the same time. Try to avoid potentially triggering foods such as spicy foods and caffeinated drinks. Triggering foods can vary from person to person, but avoiding them can help you to avoid experiencing unwanted symptoms.