To a lot of women, their menstrual cycle is a nuisance at best and a challenge to overcome at worst. However, instead of fighting it, consider syncing with the different phases of your monthly cycle and honoring your physical and psychological needs. This can greatly enhance your experience and boost your self-care.
Each phase of the cycle comes with its own set of hormonal shifts and changes, affecting your mood, productivity levels, and overall health. Here’s how you can align your activities and self-care practices with your cycle to get the most out of it:
Menstruation Phase
The menstruation phase refers to the first day of your period to the last day of your period. It usually lasts between 3-7 days and your reproductive hormones like estrogen and progesterone are at their lowest.
Because of the low hormonal levels paired with the physical discomfort many women experience during menstruation, your energy levels are probably low. This is a great time to focus on rest and relaxation. Don’t schedule too many activities or commit to too much work. Instead, focus on self-care such as gentle yoga, meditation, and extra sleep.
Follicular Phase
The follicular phase starts after the end of your period and goes until ovulation. It can last for 11-27 days, sometimes even longer depending on your cycle. During this period, your body is preparing for ovulation by gradually raising your estrogen levels.
Higher estrogen levels are associated with an increase in energy and a sense of new beginnings. You can take advantage of this feeling by getting back into a regular workout routine, enjoying more social outings, and getting started on new projects.
Ovulation
Ovulation is a short 24-48 hour period in the middle of your cycle when your ovary releases an egg for potential fertilization. During this time, estrogen hits its peak, and other hormones, such as progesterone and testosterone are high too.
All your hormones being heightened, especially testosterone, bring with them a burst of energy. You may feel like you’re on top of the world. This is a great time to engage in high-energy activities, hit new records, and take chances. If you’ve been waiting to do something outside of your comfort zone, such as asking for a promotion, this is a great time to do it as you’ll be at your peak in terms of confidence and charisma.
Luteal Phase
The luteal phase begins right after ovulation and goes on until your next cycle begins, marked by a new period.
During this time, estrogen and testosterone drop off, while progesterone remains steady until about a day before your next menstruation when it drops off as well.
Progesterone prepares your body for a potential pregnancy, so you may start to experience physical discomfort in the form of bloating, acne, and sore breasts. Emotionally, you are starting to lose your steam and may begin to experience symptoms of PMS.
This is a great time to start slowing down again. Lighten your workload, prioritize low-key activities, and spend more time reading, taking walks, and introspective journaling.
Understanding and syncing with your cycle can transform your well-being. Rather than seeing each phase as an obstacle, start seeing it for the unique opportunities it presents you with. By tuning into your body’s rhythms, you can enjoy a more harmonious life.
