Get to Know Your Cycle

I find more and more that women and folx AFAB don’t know the ins and outs of how their own body works. The focus today is the female menstrual cycle: what happens, when it happens and how to support yourself through each phase.

Follicular Phase:

This phase is during days 1-14 of a female/AFAB’s cycle.

• Day 1 of your cycle is the first day you see blood.

• The blood is the shedding of the uterine lining because no egg was fertilized causing a drop in both estrogen and progesterone stimulating the visit from Aunt Flo.

• As the days go on estrogen increases during this phase especially as you get closer to ovulation because it helps stimulate growth of the uterine lining.

• The purpose of this is if the egg is fertilized by sperm during ovulation, the lining of the uterus needs to be strong for the embryo.

• And if you have estrogen dominance you may have very heavy painful periods because there is more of your uterus lining to shed.

• Luteinizing Hormone (LH) is released when estrogen spikes around day 12-14 signaling ovulation.

Ways to support your follicular phase:

• Keep channels of elimination open: aka pooping every day! Pooping is the way our body detoxes estrogen and helps reduce estrogen dominance.

• Eat liver supporting foods: cruciferous veggies are my favorite: broccoli, brussel sprouts, cauliflower, cabbage etc.

• Exercise: usually during this phase you may have more energy- use it! Higher intensity exercise, weight lifting, running etc can be great during this time. (No matter what listen to how your body feels)

Ovulation:

Did you know that females only ovulate on one day but sperm can live in us for up to 5 days?! Therefore pregnancy can still happen up to five days before ovulation day.

Another great reason to know your cycle especially if you are either trying to conceive (TTC) or preventing pregnancy! It is estimated that females ovulate 14 days after the first sign of your period but we are all a little different and our cycle length can vary.

Signs of ovulation:

• Basal body temperature (BBT) lowers then rises

• Cervical (vaginal) mucus becomes more clear and slippery

• Sex drive may increases

• Mild cramping can occur

If you have been unsuccessful with figuring out when you ovulate there are also ovulation kits that can be helpful especially if you are TTC. If you are on hormonal birth control then no ovulation occurs and no egg is released from the ovaries.

Luteal Phase:

This phase is during days 15-28 (+/-) of a female/AFAB’s cycle

• After ovulation the corpus luteum is formed and released progesterone

• Progesterone is the most prominent hormone during this phase and also thickens the uterine lining

• Progesterone helps you feel relaxed and calm

• When the egg is not fertilized, estrogen and progesterone levels drop and the body sheds the uterine lining starting the cycle all over again

• If the two weeks before your period you don’t feel relaxed and calm and instead feel anxious, have difficulty sleeping and severe mood swings, progesterone levels may be low

Ways to support your luteal phase:

• Stress management: when we are stressed cortisol increases. Not only can cortisol reduce the production of progesterone but it can also block the receptors for progesterone. Don’t know where to start? Try taking 2-5 minutes a day for focus on deep breathing.

• Eat healthy fats such as coconut oil, olive oil, avocado oil. Hormones are made from cholesterol which is made from fat. Healthy fats at every meal can help hormone balancing.

• Exercise: energy may not be as high during this phase. Restorative exercise such as walking, yoga or stretching can be great during this time. (No matter what listen to how your body feels)

Whether you are trying to get pregnant, avoid pregnancy or in menopause the female body goes through a cycle each month. Getting to know your cycle helps you get to know your body. Tracking your cycle can be done with various apps, writing it down and/or paying attention to cervical mucus changes.

I use the Femometer Bluetooth basal thermometer and app to track my cycle. There are many other apps that you can try out. If you are not sure where to start or are in the post-menopausal phase of life, following the moon cycles can be helpful.

If you need period support, cycle support or help with TTC apply here to work with me to help balance your hormones and reach your goals!