How does the female cycle work?
When we talk about the female cycle, it's not just about a few days a month. It's a rhythm, a natural ebb and flow of energy and hormones that determine how you feel, think and even how you interact with the world.
In this blog I will explain the female cycle to you so that it makes sense and you can really understand what is going on in your body. This will lay the foundation for you to then make lifestyle choices that are in harmony with your body and not work against it.
This is what you will learn:
- The four phases of the cycle
- The hormonal changes during these phases
- The respective strengths of the phases - how to live successfully with your cycle
- What you can eat in the different phases to support a healthy cycle
- When you are most fertile
What are the four phases of the menstrual cycle?
The female cycle, like the earth's seasons, can be divided into four different phases.
- Your inner winter - menstruation
- Your inner spring - the follicular maturation phase
- Your inner summer - the ovulation phase
- Your inner autumn - the luteal phase ( luteal )
Each of these phases is unique and guided by a specific combination of hormones that affect not only your cycle, but also your mood and energy levels.
Menstruation
Your cycle always begins on the first day of your period.
At this time, your estrogen and progesterone levels are at their lowest point. The drop in progesterone signals your body to shed the lining of your uterus, which then leads to your bleeding.
This phase usually lasts between 3 to 7 days .
Emotions - Your inner Winter
Due to the drop in estrogen, progesterone, but also one of the lowest phases of your other hormones, it is completely normal to feel tired and you may just want to stay in bed. Allow yourself to rest.
Tips for Menstruation
During your period it is important to support your body.
Eat warm food, enjoy a hot bath, put on socks - so that your circulation is good and your body has an easier time letting go.
Avoid coffee as it can overly stress your glands during this time and lead to exhaustion. Alcohol is also not recommended during this phase.
Nutrition during your Menstruation
- Minerals & Magnesium , for example
Celtic sea salt, miso, seafood, shilajit - Support blood production , for example with
beetroot, beans (kidney beans, black beans), spinach, sesame, mushrooms, chickpeas, oyster, lentils, cocoa, moringa, beef, cinnamon (Ceylon)
Herbs & Tea
- chamomile tea
- ginger tea
- Hibiscus tea
Exercise and Sport during your Period
- Go for a stroll
- Slow Yoga, Yin Yoga
- stretching
- Pilates
How to collect your Blood
If you use tampons or pads, make sure they are made of 100% natural and organic cotton.
Otherwise there is also the option of cups, menstrual underwear, reusable pads, or free bleeding.
Personally, I mostly use pads. Whatever you use, make sure that what comes into contact with your body, and especially your pussy, is of the highest and most natural quality.
A different perspective
Menstruation is our inner winter - it invites us to go within ourselves and be alone with ourselves in this "darkest" phase.
It is a small death, a release of the accumulated emotions of the previous cycle, symbolized in the loss of our uterine lining.
Some Eastern traditions say that it is best for us women to remain horizontal and exert as little effort as possible on the first day of your period.
That can cause your bleeding to be shorter and you therefore retain more Chi. I tried this myself and experienced bleeding that only lasted three days for the first time.
Your inner winter is a time of rest, just like for the earth, and the more we can surrender to this process, the more beautiful spring will be, while at the same time we can learn to love the uniquely magical and transformative time of winter, in peace and quiet, in deepening ourselves and letting go of what we no longer want to carry with us.
Follicular Phase
The second phase of your cycle usually lasts between 6-10 days .
Your estrogen and follicle stimulating hormone (FSH) levels increase; you will experience this directly along with an increase in your energy.
The increasing level of FSH promotes the maturation of about 20 follicles, each containing an immature egg. During a cycle, usually only one or two of these eggs reach full maturity.
The follicles whose eggs do not reach full maturity die, but not just like that - your masterpiece of a body uses them to thicken your uterine lining, into which a fertilized egg would implant; this is fundamental and greatly increases the chance of conception.
Emotions - Your inner Spring
The increase in two crucial female hormones is accompanied by an increase in your creative energy.
After the previous letting go and spiritual cleansing, we are now ready to bring forth new life.
The rising energy is ideal for aligning your wishes, ideas and thoughts with your actions. Be productive, work on your dreams, use the energy for whatever you want to bring into this world.
Tips
As your energy increases, you may also feel warmer. During this time, your body has an easier time digesting food and converting the nutrients into building blocks for your temple.
It's also typical and healthy to experience discharge - your cervix produces fluid that is meant to make it easier for potential sperm to survive inside you (and make any fun you have even more pleasurable).
Support your Body
Support your body in this phase...
- with vitamin C for cell regeneration, detoxification, and production of your cervical fluid, for example:
Broccoli, oranges, papaya, peppers, Brussels sprouts, grapefruit, dill, thyme, pineapple, cranberries, ... - with "young" food for your FSH:
Sprouts, organic free-range eggs (preferably Demeter), ... - with freshly squeezed juices and raw fruits to balance your increased body temperature
- Liver-detoxifying foods:
cabbage, kale, ... - Anti-inflammatory and probiotic foods:
Tumerik, sauerkraut, kimchi, kombucha, yogurt, kefir...
Exercise and Sport during Follicular
More energy, good metabolism - so time for more intensive exercise, such as:
- Cardio (although I am staying away from this one)
- Dancing
- Boxing
- weight-lifting
- hot yoga
- Pilates
- HIIT
Ovulation
This phase is the shortest, lasting between 3-4 days, and is your inner summer. It takes place about halfway through your cycle - in a 28-day cycle, around day 14.
It is typical that you feel more aroused and also at your most beautiful during this time. Your fertility is at its peak and nature ensures that you have an easy time finding a partner. So it is also the perfect time for first dates and important meetings.
During this phase your body temperature increases by 0.25 - 0.45 °C, so with a little practice you can determine this time using a thermometer or the Oura ring.
But even without measuring the temperature, many women know exactly when they are ovulating. You may feel a unique pulling sensation in your abdomen. These are the one or two eggs that "jump" out of the follicles and travel through the fallopian tubes to your uterus.
The Hormones during Ovulation
While estrogen and FSH are the main players in the follicular phase, testosterone and luteinizing hormone play the biggest role during ovulation. Both of these increase sharply during ovulation, but then immediately drop again afterwards.
The luteinizing hormone (LH) causes ovulation, i.e. the release of the egg from the follicle.
The high levels of estrogen and testosterone ensure a radiant appearance and a high level of energy, as well as a high libido. During this time, it is typical that you feel energetic, active, adventurous and excited.
Your discharge is typically a little creamier and whiter than usual.
Fertility and Contraception
As a woman, you are fertile for about 7 days during your cycle. The egg or eggs "pop" within 24 hours and can be fertilized during this time window.
However, sperm can survive in your body for 5-7 days.
So if you don't want to get pregnant, you should not have sex without protection 7 days before ovulation and, to be on the safe side, 2-3 days after.
Your inner Summer
Enjoy your life, do what makes you happy. Fill yourself up and give your abundance to those around you.
Support your body during ovulation
At this time, your digestive system, like you as a whole, is at its energetic peak.
Support your body with:
- Maca Root
- quinoa
- almonds
- eggs
- Healthy fats: olive oil, ghee, avocado, coconut oil
- onions
- Garlic
- Lots of spices
Exercise and Sport
During ovulation, it is particularly easy for your body to build muscle.
- HIIT
- strength training
- yoga
- Dance
- Outdoor Sports
The Luteal Phase
After ovulation, the luteal phase of your cycle begins. It lasts about 10-14 days and ends with the start of your period.
This time is there to find a calmer rhythm after a wild summer.
Estrogen now drops significantly, but your progesterone increases significantly. Progesterone is also known as the relaxation hormone and supports your uterus in thickening your uterine lining for the possible implantation of a fertilized egg.
If implantation does not occur, progesterone levels drop again, which sometimes leads to menstruation.
Emotions - Your inner Autumn
If you feel irritated during this phase, it could be that you are stressing yourself out too much and not listening to your body enough. Try to calm down a bit and it is easy for your emotions to relax as well.
Allow yourself to move from focusing outward to focusing inward.
As the fiery hormones descend, it can often feel as if a veil is lifted from our perception.
The guy you thought was so great is now just meh. The wild thirst for adventure makes way for the desire for a real emotional connection and any transgressions against yourself become clear to you.
Use this time to work with your inner shadow and realize what you really want for your life.
Most important: Feel it all. The good. The bad. The "what is this?!" too.
Support your body in the luteal phase
Support your body:
- with root vegetables, such as
Sweet potato, carrots, beetroot, cabbage, parsnip, pumpkin, potatoes - in the excretion of excess estrogen
with grated carrot salad and peppermint tea - reduce bloating with
Figs, dark chocolate, ginger, kale, kiwi, ...
Exercise and Sport in the Luteal Phase
Time to slow down a bit...
- Go for a stroll
- ride a bike
- yoga
- Pilates
- stretching
- low-impact weight training
Retrospective
You now understand the different phases of your cycle, how they progress and how you can stay healthy by understanding your hormonal changes.
It is essential to support the different phases of your hormonal changes.
If you have been on the pill, it is important to understand how it has changed your body and how to get back to hormonal health. I will be writing a separate blog about this.
If you found the information useful and if you would like to add something or share your own experience, I, and I'm sure your fellow readers, would be happy to receive a comment.