The first way we’re going to dive into wellness is feminine health. We’re going to break down our menstrual cycles and how our hormones work during the different phases of our cycles. Later, we’ll break down ways we can sync our lifestyles and our cycles as far as fitness and nutrition amongst other things.
As a person who menstruates it is absolutely important to know the immense changes your body goes through. Hormones control the way we move throughout our days and how we interact with the world around us. One of the most important points to put forward is that the average cycle is 28 days. For some people it could be as long as 45 days or as short as 21 days. And throughout this cycle there are four phases. There is the menstrual phase, follicular phase, ovulation phase, and the luteal phase. I’ll go into depth about the phases in each cycle shortly. I just want to impart on you first that understanding the phases and hormones is vital for taking control of your hormonal health.
I listen to an episode of the ‘Balanced Black Girl’ podcast by Les (the creator) and Berrion Berry about cycle syncing and understand your cycle. Then, I dived a little deeper and began listening to ‘In the Flow’ by Berrion Berry. During those short episodes I was able to understand the changes my body faces every day and tried to reframe my relationship with my cycle. One my main takeaways was that your period is NOT supposed to hurt. When Flo checks in it should an indication of your health. I think this plays in part to changing our relationship with this experience though. As soon as we think it’s time for our cycle our response is negative. The first thing I’d say is “ughhh I got my period today.” But let’s change that narrative.
Our goal here is to cultivate wellness for our minds and bodies during our monthy-ish cycle.
The first phase is the menstrual phase. This phase corresponds with Winter. We all know what happens here. During this time our bodies shed its endometrial lining. Because the egg is not fertilized during the ovulation phase it detaches from the interior lining. During this time our hormones start low, and our estrogen increases while progesterone decreases. Overall, our iron is low during this time, too. This cycle usually lasts between one and seven days. Our moods during this time can be tired, irritable, and just not in the mood. Symptoms include headache, nausea, vomiting, diarrhea, cramping, lower back pain, bloating, breast tenderness, food cravings, mood swings, irritability, and fatigue. As far as work goes, you should be organizing and completing easy tasks. You should be reflecting, analyzing, working with numbers, and improving work operations. In your free time limit social engagements. Focusing on self-care and rest are vital during this time. This is also a great time to eat soups and stews.
To fight hormonal acne during the menstrual phase, it is recommended to focus on reducing inflammation of the skin and promoting cell turnover. This can be accomplished by using AHA (alpha hydroxy acid), BHA (beta hydroxy acid) and toners with astringent properties.
The second phase is the follicular phase (where follicle is developing in the ovary) also pre-ovulating. This phase corresponds to Spring. During this time estrogen peaks and testosterone rises, progesterone is low but increasing. The average time span is from day 7-14 while some women are having day 4-14. The duration can last from 9-16 days. The overall mood during this time is enthusiastic, energetic, empathetic, and confident. During this time the uterine lining is thick, so mood and energy are often high. Symptoms during this time are having more energy, glowing skin, increased sex drive, fun, flirty, social. For work, focus on new projects and tough tasks. You can use this time to buckle down to concentrate, research, and plan projects. In your free time socialize, learn a new skill, and manage your impulses. This is the perfect time to try something new, you can do anything. The follicular phase is a great time to steam and sauté your food.
The third is the second half of the follicular phase, ovulation. During this time estrogen begins to feel and progesterone peaks. This phase corresponds with Summer. This is happening between days 15 and 21 during the cycle. Your overall moods are reflective, happy feelings, and confident. You’re in heat, so you’re feeling nice. Symptoms include slight pelvic discomfort, mild cramps, changes in body temperature, changes in cervical mucous, changes in saliva, breast tenderness, high libido, constipation, and nausea. Very fertile. At work, it is suggested to work on getting more from people and making tough decisions. You should be communicating, productive, working as a team and building new relationships. In your free time meet new people and make some risky decisions. The is a great time to incorporate salads, juices, and raw foods.
To fight hormonal acne during the follicular phase, focus on skin nourishment and treatment. It is recommended to use fatty acids, nourishing oils, mild exfoliants, antioxidants, and soothing products.
The last phase is the luteal phase. During this time all hormones are low. Estrogen and progesterone have dipped. This phase corresponds with Fall. This usually lasts from day 21-28, sometimes 16-28. It can last from 10-14 days sometimes. Sad or bad feelings can be highlighted during this time as we are reactive to emotional stimuli and feel low. Symptoms include anxiety, brain fog, PMS [bloating, changes in appetite, acne, muscle and joint pain, headache/migraine, insomnia, depression, fatigue, and mood swings], weight gain and water retention. For work, try working quietly and taking on detail-oriented tasks. This is a time for inspiration, pitching ideas, being assertive, and using your intuition. In your free time, sleep, create comfort, and be introspective. Take the time to rest and reflect. This is also a great time to do any problem solving/analysis. The luteal phase is a great time for roasting and baking your foods.
To fight hormonal acne during the luteal phase, focus on reducing oils and clearing out the pores. This could be achieved by using BHA (beta hydroxy acid), squalene, and AHA (alpha hydroxy acid).
Citations:
Alexander, Tris. “Cycle Syncing: Optimise Food & Exercise for Menstrual Cycle Phases.” Tris Alexandra Nutrition + Wellness, www.trisalexandranutrition.com/blog/menstrual-cycle-syncing.
Whelan, Corey. “Ovulation Symptoms: What to Expect, Timing, and Tracking.” Healthline, Healthline Media, 28 Apr. 2022, www.healthline.com/health/womens-health/ovulation-symptoms#ovulation-signs.