Let's talk Menstrual Cycle.

Discovering the phases of the menstrual cycle and learning how to sync my productivity with each one has been a true game-changer, enhancing both my efficiency and overall mental and physical well-being. This week, I’m excited to share insights on how we, as women, can optimize different activities, foods, and goals throughout each phase of our cycle to feel our best.

Phase 1: Menstrual Phase

• Begins on the first day of menstruation (when bleeding starts) and typically lasts 3 to 7 days. During this phase, the lining of the uterus (endometrium) is shed because a fertilized egg did not implant. Hormone levels, particularly estrogen and progesterone, are low at this time. We can focus on fueling our bodies with clean foods and giving ourselves plenty of rest to balance our hormones during this time. When I am on my period, I personally take it very easy and focus all my energy inward.

  • Activities I like to incorporate while menstruating:

    -Yoga: I thought I would touch on some poses that help me with period cramps and abdominal pain. Some of my go-to poses include child's pose, cat-cow, legs up on wall, and simply taking deep breaths in butterfly pose.

    -Breath Work/Meditation: I have been practicing meditation since I was just 4 or 5 years old, and I'm so grateful for being introduced to this relaxation technique at such a young age. I feel like menstruation puts a lot of stress on our bodies, so really taking the time to relax, take belly breaths(inhaling slowly through your nose, feeling your belly expand, and a long exhalation), and meditating helps relieve us of anxiety and pain.

• Foods I consume during my period:

  • Breakfast: I do like to indulge in sweets during this phase. I love having protein pancakes, non-dairy yogurt bowls/oatmeal with lot's of fruits and almond butter, and home-made pitaya bowls with dragon fruit, strawberries, chia seeds, and gluten free granola. While I don't directly indulge in added sugar during breakfast, I satisfy my morning sweet craving with lot's of fruits and maple syrup.

  • Lunch/Dinner: I honestly eat pretty much the same lunch/dinner throughout my cycle. I love having chicken caesar wraps, turkey pesto paninis, and arugula salads with lot's of nuts, chopped fruit, and some sort of protein. I am not personally a huge dairy person, but feel free to add cheeses and yogurts!

  • Snacks: I like having lot's of hydrating fruits and veggies during this time, like cucumbers, watermelon, celery, and clementines. An easy yet sweet satisfying treat I love to have are dark chocolate covered bananas from Trader Joes. So delicious!!

Phase 2: Follicular Phase

• The follicular phase begins on the first day of menstruation and lasts until ovulation, typically around 10 to 14 days. During this phase, the body prepares for ovulation by stimulating the growth of follicles in the ovaries. Estrogen levels begin to rise, which thickens the uterine lining (endometrium) in preparation for a potential pregnancy. As hormone levels increase, energy and mood improve. This is a great time to focus on nutrient-rich foods and engage in more active physical and mental tasks. Personally, during this phase, I find myself more motivated and energized, making it the perfect time to set new goals and take on challenges.

• Activities I like to incorporate while in the follicular phase:

  -Cleaning + Organizing: I love to declutter my personal space during this time, as I have a rise in energy and motivation. Whether it's re-organizing my closet, vacuuming my car, washing my makeup brushes, I always look for ways to feel and keep my space cleaner.

  -Cardio Workouts: I am not a huge cardio person, but during the follicular phase I enjoy incorporating low impact forms of cardio into my routine. I enjoy rebounding, going on the elliptical, and brisk walks.

• Foods I consume during this phase:

  • Breakfast: I do like to focus on having savory breakfasts when not on my period as it is ideal to prevent blood sugar crashes. I love having avocado toast, spinach and feta egg white bites, and vegetable frittatas.

  • Lunch/Dinner: I really focus on protein, healthy fats, and fiber. Some of my favorite quick and easy meals to cook include spicy rigatoni with turkey meatballs, baked salmon with sweet potato and asparagus, and I do love to indulge in sushi takeout!

  • Snacks: I love making little snack platters with goat cheese, almond flour crackers, prosciutto, and fresh fruit. I also love baking during my follicular phase and make healthy treats at home like chickpea blondies and oat bars!

    Phase 3: Ovulation Phase

• The ovulation phase begins after the follicular phase, typically around day 14 of the menstrual cycle, and lasts about 24 to 48 hours. During this phase, a mature egg is released from one of the ovaries, and hormone levels, particularly estrogen, peak. This surge in hormones can lead to increased energy, heightened sex drive, and improved mood. It's a great time to engage in more intense physical activities and social interactions. Personally, I find that I feel more outgoing and motivated during ovulation, making it an ideal time to tackle new challenges and connect with others.

• Activities I like to incorporate while in the ovulation phase:

  -Workout Classes: I love being social and active during this phase, so engaging in hot pilates/barre classes are always extra fun! I have also done aerobics classes, which are enjoyable while ovulating in my opinion as it really gets your energy out.

  -Running Errands: I always use this phase where I am feeling extra particular to do the tasks that I have been putting off for a while. I often procrastinate shipping out clothing orders, getting my car washed, and putting away laundry and so I really use this time to hold myself accountable.

  -Social Events: With feeling extra social while ovulating, I love reconnecting with old(and new) friends. Even if it's just a phone call or sending a text message, I think it goes a long way.

• Foods I consume during this phase:

  • Breakfast: During this period, I really focus on my protein intake and aim for 20g of protein in my breakfast. I love having omelettes with sourdough and home made breakfast sandwiches with eggs, avocado, and turkey bacon on gluten free bagels.

  • Lunch/Dinner: During this time, I incorporate cruciferous vegetables into my diet. Chicken and veggie stir fry, turkey chili, and lettuce wraps are some easy yet delicious meals I enjoy.

  • Snacks: Trail mix, sliced apples paired with almond butter, and chocolate covered nuts/fruits are some of my favorite snacks to eat at this time. I also enjoy tropical fruits during this phase, such as mango, guavas, and pineapple.

Phase 4: Luteal Phase

• Begins after ovulation and typically lasts about 10 to 14 days. During this phase, the body prepares for a potential pregnancy as the hormone progesterone rises, helping to thicken the uterine lining for a fertilized egg. If pregnancy does not occur, hormone levels will eventually decline, leading to the onset of menstruation. During this phase, I feel tired, bloated, and sluggish. I personally am also more irritable during this time.

  • Activities I like to incorporate while in luteal phase:

    -Taking extra rest as need: While I do still focus on my daily 10K steps and yoga, during my luteal phase I really try to listen to my body and give myself the rest it needs. I am not really hard on myself when it comes to workouts. I also am usually a very early riser and begin my day at 6:30 AM, but allow myself to sleep in during the luteal phase.

    -Baking and Cooking: I do not feel very social at this time, but do enjoy hobbies like cooking and baking. I love attempting new healthy(and unhealthy) recipes based on my cravings this time of month. Reminding myself that balance is key, and that it is okay to give myself some grace is a priority of mine.

    -Reading/Watching TV: I will just turn on a LED color therapy face mask and read a book that's been on my bucket list forever, or turn on a new romcom. Having a cup of milk thistle or elderberry tea, and a good show is the recipe for a perfect night. Especially as we are entering the colder seasons, cozy nights in during the luteal phase are truly necessary!

• Foods I consume during this phase:

  • Breakfast: Similar to the menstruation phase, I really crave sweet breakfasts over savory ones during this time. I like having matcha chia seed puddings with nuts and fruits, jam on sourdough, and oat yogurt bowls.

  • Lunch/Dinner: I notice that I also crave lot's of carbs in the luteal phase. Some of my favorite meals include baked potatoes, chicken and pesto paninis, and Spanish rice with some form of protein.

  • Snacks: Barebells protein bars(which literally taste like a chocolate bar and taste more like a Twix than a protein bar), fruit salads, frozen grapes, and mini charcuterie boards are all snacks I find myself reaching for during the luteal phase.

Thank you for taking the time to read my second post! I appreciate your support and hope you found the tips and meal ideas helpful for aligning your activities and nutrition with your menstrual cycle. Understanding how to nourish our bodies throughout the month can make a significant difference in our energy levels and overall well-being. If there's any specific content you'd like to see in future posts, please feel free to reach out. I'm excited to continue sharing this journey with you, and I look forward to bringing you more insights in my next post!