If you’ve been trying to get your life in order and you haven't got a clue where to start, what better place to begin your journey than the schedule set by your body?
Menstrual cycles are full of wisdom (as well as pain, for the majority of us) and there’s a unique understanding we can derive from our monthly bleeding- mainly because there’s a lot more than goes on aside from the bloodshed.
There are four phases, and each one can tell you lots about why you act the way you do. Here’s the reader’s digest version, minus all the chatter.
Menstruation: days 1-5 of your cycle. Your hormones are at a low, and your body is busy burning energy by shedding the inner uterine lining- hence why you’re fatigued and tired.
Follicular: days 6-12 of your cycle. This is right after your period, and it's when your body starts maturing the eggs. In turn, your estrogen levels increase. Your other hormones are still fairly low, so you’re in the process of emerging from your fatigue.
Ovulation: days 13-18 of your cycle. You’re peaking in estrogen and getting bursts of testosterone that allow you to bounce up and seize the day. You’re in your most social and active phase, and you’ll notice you’re more assertive, clear minded, and out-going.
Luteal: days 19-28 of your cycle. Commence the cool down period. At this time, your body is cooling down and getting ready to shed the uterine lining + dispose of an unfertilized egg. Progesterone rises too- this is why you feel yourself facing brain fog, feeling more introverted, and noting that your energy is decreasing.
In the cycle syncing world, these phases are titled as per the seasons- Menstrual being winter, follicular being spring, ovulation being summer, and luteal being autumn.
Now that you have a map of your hormones and energy for the month ahead of you, let’s take a look at how you can incorporate this knowledge into your day to day life- from nutrition, fitness, social, and wellness points of view.
Starting with
Winter, our menstrual phase.
What to eat: chamomile tea eases cramps and assists with hormone balancing. Cut out caffeine, hold back on the salty snacks too. Hydration is key, so dive into fruits like watermelon, cucumber, and strawberries. Make sure you’re getting enough nutrition to support your body as it burns through its energy. Iron rich foods like blackstrap molasses, spinach (also a great source of magnesium), and kale are great options in salads.
Leafy veggies
Water-rich fruits
Protein, especially salmon (rich in omega 3 and healthy fats) and chicken. Nuts are a good swap out if you’re vegan.
Dark chocolate, ginger tea, and coconut water are also fantastic to consume in this time period, as they all help with relieving muscle ache and cramps.
AVOID: inflammatory sugars, caffeine, alcohol, salty foods, chili, and garlic.
What to do: rest, sleep, and reflect. While we don’t have the luxury of giving ourselves a week off to shut the world out, do what you can to spend as much time in bed as possible. Sleep early, make sure to keep a water bottle near you, and use this time to engage in meditation, journaling, and other energy retaining activities.
Movement routines: don’t make your body do double the work. Use this time to look into light yoga instead of any heavy workouts, as you don’t want to tire yourself out too much. This is a time of rest and relaxation- focus on relieving menstrual cramps through beginners yoga positions, best found here.
Scheduling tips: stay away from parties, hangouts, and nights out. You’re in a state in which you want to reserve yourself- and odds are you're not too keen on heading out anyway. Keep your schedule as filled with you-time as you can, and get into the habit of giving yourself these 5 days to reflect on your last month and see what worked for you / didnt.
Spring, our follicular phase
What to eat: this is when your body is maturing the next egg- meaning it’s time for nutrient dense meals. Eggs, fish, legumes, vegetables, and fruits should all be in your meal plan. Try incorporating tofu, avocado, pumpkin / flax / chia seeds, bok choy, broccoli, potato, carrot, brown rice, and fruits high in vitamin C such as oranges, kiwi, and pineapple. Fatty fish, lean protein, and whole grain carbs are a must.
AVOID: alcohol, as it dehydrates the body immensely.
What to do: learn! In this phase, our brains are wired and ready to pick up new skills. You’ll feel more out-going and confident as your estrogen rises, and this is a great time to try out something new. Pull out the big guns and start planning the future- there’s nothing you can’t do, and you’ve got enough energy to give it a try.
Movement routines: light, light cardio. Your energy levels are increasing, and you should take advantage of that- but your testosterone levels are still low, and will hinder your stamina. While stamina is something you can build, now is the time to ease your body back into active movement- do not be harsh on yourself, get back into the sway of your typical movement patterns.
Scheduling tips: you're in a brainy phase, so try to grab a seat at classes, listen to an educational podcast, and get up and out! Small gatherings, a one to one brunch date or a pleasant outing with close friends who engage and stimulate you are a go.
Summer, our ovulating phase
What to eat: ingest appropriate amounts of zinc and vitamin b, as well as a hearty amount of healthy fats. In this phase, your body is at its peak- energy levels are at an all time high, and your meal plan should reflect that. Anti-inflammatory foods are a must, such as tuna, blueberries, tomatoes, and olive oil. A good meal option would be fresh bruschetta, baked fatty fish and oven baked potatoes.
Almonds, walnuts, and sunflower seeds are good garnishing options.
Keep your protein levels high with chicken and fish alternatives to red meat, served with a side of cooked leafy greens.
AVOID: inflammatory foods: refined sugar, soda, red meat, fried foods.
What to do: party! Your mind and body are at their peak with just the right hormones and energy levels; now is your chance to take on the town and have fun. You’ll feel more extroverted, more keen on meeting new people and starting new things. Head out, tackle your challenges, and break out of your comfort zone.
Movement routines: get into the swing of HIIT, circuit training, or any workout in which you can use up the existing surge of energy you’ve got. Spin classes are a good shout. Find ideas here.
Scheduling tips: plan all your challenges in these few days, you’ve got the stamina and energy to take them on head first. Difficult conversations, important meetings, presentations, and even first dates can be planned for this phase- including nights out, parties, and other social events.
PS- your skin and body tend to look their best in this phase.
Autumn, our luteal phase
What to eat: fight the fatigue with dark chocolate and foods high in magnesium, since in this phase our estrogen and progesterone rise and fall to prepare for the menstrual phase. Buckwheat, pineapple, vegetable soup, and cantaloupe are good ideas here. Beans, foods / fruits high in vitamin c, and whole grains should be somewhere in your diet.
AVOID: ice cream, frozen yogurt, dairy as a whole. Salt, carbonated drinks. Raw vegetables and cold foods / drinks.
What to do: free up space in your calendar and get ready to relax- this is usually when PMS kicks in for most people. Make sure to track your moods, and be gentle with yourself and those around you. Keep note of food cravings, and do your best to prioritize self care. This is a good time to uproot and reorganize things- maybe clean out your kitchen and fridge, use the last of your energy to make your space cozy, clean, and fresh.
Movement routines: as your energy declines again, go for something less intensive- a pilates or barre class is a good idea, or you can do a toned down strength training workout.
Scheduling tips: progesterone acts like brain fog. It’ll serve you better if you avoid taking on new tasks, avoid gatherings of large crowds, and focus on more self-care oriented activities. Keep in mind that at the end of this phase, you will be entering your menstrual phase- where you will be keeping to yourself for the most of it.
And there you have it- a comprehensive guide on how to live by the moon. Make sure to test out what works for you before committing to routines, and it is always beneficial to speak to a doctor about any hormonal concerns you might have about yourself. If you are facing irregular cycles, don’t worry- cycles rarely regulate themselves until you're well into your 20’s, and with the right eating and gut health, you’ll be back on track soon enough.
There are multiple things that can affect your cycle, from stress to skipping meals- travel, changes in lifestyle, dehydration, and more can all cause your period to either start early or drag on and be late. By taking care of your diet, lifestyle, and mental health, you can greatly help the health of your body.
The built-in schedule we have is a great way to navigate frequently asked questions, as well as more or less ‘hack’ your months to result in the best efficiency. If you’re wondering what to make for dinner, take a peek at what day you’re at in your cycle. If you’re planning for a big event, your ovulation stage is the perfect time.
By knowing the intricacies of your body, you’ll be able to plan and set routines that benefit you to your fullest extent. Be well!
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