For many of us, the menstrual cycle is something you simply endure. Each month, you hope “it” doesn’t show up right before an important meeting, a date, or your long-awaited day off. You push to keep up your work or personal routines without letting on how you’re truly feeling inside. But is that the right approach? What if you treated your cycle differently?
Hormonal changes affect our entire being
Rather than ignoring or suppressing the changes in your body, you could learn to work with them, harnessing these shifts to benefit you and allowing the natural flow of energy in your life to unfold. Each phase of your cycle brings different physical and emotional needs. Let’s take a closer look at how you can simplify your life by understanding your unique cycle. I hope these words help you appreciate the importance of each phase, boost productivity, and strike a balance between your needs and responsibilities.
The menstrual cycle is a series of hormonal changes that affect your emotions, physical health, and energy levels. Two hormones play a big role in these mood swings: progesterone and estrogen. Progesterone helps regulate menstruation, prepares your body for pregnancy, and nurtures the uterine environment to support egg implantation. Estrogen has various roles in your body: it maintains the menstrual cycle, optimizes brain function, stabilizes mood, promotes healthy bone growth, and plays a key role in reproductive development. We can distinguish four main phases in a typical 28-day cycle, though the length can naturally vary from woman to woman.
Menstrual Phase (Days 1-5)
During this phase, both progesterone and estrogen are at their lowest levels. You may feel low energy, have a need to rest, and withdraw from the world. Some women experience this phase with ease, while others may feel cramps, pain, nausea, or digestive issues.
The menstrual phase is often called the “Inner Winter” – a time for rest and rejuvenation.
What to Do:
- Rest and recharge, prioritize good sleep.
- Practice self-care, light exercise, stretching, or read a book.
- Journal: Record the feelings and emotions you experienced over the past month.
- Eat well: Foods rich in iron and protein, and enjoy herbal teas.
TIP: Put yourself first, say “NO” to extra commitments, and focus on your own needs.
Follicular Phase (Days 6-14)
Estrogen levels begin to rise, boosting your energy, mood, and creativity. This phase is when you feel most motivated, making it an ideal time for new projects and personal growth. It’s a phase filled with optimism and is perfect for tackling strategic or intellectual tasks.
What to Do:
- Set new goals for the month.
- Engage in intense workouts, you have more physical energy, so try strength training.
- Schedule the most demanding tasks for this phase.
- Eat well: Healthy fats, proteins, leafy greens, eggs, whole grains.
TIP: If you have a big project, want to learn something new, or plan a closet overhaul, this is the right time
Ovulatory Phase (Days 15-17)
Ovulation occurs around day 14-15, depending on cycle length. Estrogen peaks, and you’re at the top of your energy. You may feel more social and confident. Often, a higher libido during this phase brings the playful thought: “Do I like him, or am I just ovulating?”
What to Do:
- Focus on social activities and plan important meetings.
- Have important conversations – if there are topics you’ve been putting off, this is the best time to address them with clarity and confidence.
- Stay active – try something new, like a dance class, pilates or yoga.
- Eat well: Fresh vegetables, fruit, and proteins.
TIP: Your communication skills and charisma are at their peak, so make the most of it for meetings (or dates).
Luteal Phase (Days 18–28)
After ovulation, your body prepares for pregnancy by increasing progesterone. However, if the egg is not fertilized, progesterone levels start to fall, leading to familiar PMS symptoms. You may experience a gradual slowdown, feeling tired or even sluggish. Your mood may fluctuate, and you might feel moved by a video of ducklings, craving either solitude or close company. This phase often brings bloating, breast tenderness, or food cravings.
What to Do:
- Slow down, prioritize emotional and physical comfort, and meditate.
- Choose tasks that aren’t too stressful, physically or mentally.
- Limit social commitments, if you feel introverted, it’s okay to decline.
- Eat well: During this phase, you might crave carbs and sweets – enjoy them in moderation, and add foods rich in magnesium, like dark chocolate and nuts.
TIP: This phase is ideal for administrative tasks that don’t require much creativity. Use this time to care for yourself.
Ladies, let’s face it – the menstrual cycle doesn’t have to be a monthly inconvenience but rather a dependable guide for living in harmony with your body. Instead of fighting your body, emotions, and cravings (hello, chocolate and mood swings), you can embrace your cycle’s rhythm and work alongside it.
The menstrual cycle isn’t just a few days of cramps and bloating. It’s a powerful cycle of phases that can help you know when to rest, be productive, and shine socially. The secret to success? Listen to your body, trust your intuition, and plan your life according to your cycle. Your body has been giving you guidance all along – now it’s time to listen!
Bc. Romana Blašková
