Understanding your menstrual cycle is vital for understanding your overall health. Though each person’s cycle is unique, there are certain practices that can help you support your well-being during each menstrual phase. Here are some quick—yet empowering—tips to help you prioritize your body through every full cycle.
The four phases of the cycle
Phase I: Menstruation: The menstrual (or menses) phase is when your body sheds its uterine lining, and you begin bleeding.
Phase II: Follicular: During the follicular phase, hormone estrogen levels increase, growing and strengthening the endometrial layer of the uterus.
Phase III: Ovulation: Ovulation, which marks the end of the follicular phase and kicks off the luteal phase, is when the egg is released from the ovary.
Phase IV: Luteal: The luteal phase begins immediately after ovulation as the egg travels towards your uterus, and ends if the egg is not fertilized by sperm (pregnancy does not happen), resulting in menstruation. This is also when the majority of women experience premenstrual syndrome (PMS) symptoms such as abdominal cramping, bloating, back pain, and fatigue.
Support your cycle with Activities and Supplements
| Menstruation
(Typically from days 1-5) Activities to support:– Walking – Yoga – Low-intensity steady state (LISS) cardio Supplements to support:– Iron – Vitamin E – Fennel |
Follicular
(Typically from days 1-14) Activities to support:– Running – Cycling – High intensity interval training (HIIT) Supplements to support:– CoQ10 – Vitamin D – Curcumin |
| Ovulation
(Typically from day 14) Activities to support:– Weightlifting – Swimming – HIIT
Supplements to support:– Quercetin – Zinc – Protein |
Luteal
(Typically from days 14-28) Activities to support:– Pilates – Light weightlifting – Walking
Supplements to support:– Calcium – Magnesium – Vitamin D |
Try it!
Want to keep track of your period? There’s an app for that. Whether it’s when your period starts and ends, how heavy or light your flow is, or even your mood on different days, this information can help you gauge if your period is normal or not.
Share with your health care practitioner, especially if you want to get pregnant or suspect you have a menstrual health issue like polycystic ovary syndrome (PCOS).
Are you going to try to make one change? Share with us on Instagram and Facebook @deliciouslivingmag. You’ll find plenty of support within our community of like-minded wellness enthusiasts!
