4 Phases of your Menstrual Cycle

Tips on different phases of your menstrual cycle:

1.      Menstruation phase

2.      Follicular phase

3.      Ovulatory phase

4.      Luteal phase

 

Your menstrual cycle is counted from the first day of your period flow up to the first day of your next period.


Menstruation phase:

First day of your flow, usually lasts 3-7 days. During this time, levels of estrogen and progesterone hormones are low. The lining of the uterus (endometrium) break down and begin to shed, resulting in menstrual bleeding. During this time, it is common for women to become more introverted and have lower energy. This is an important time to honour what your body is telling you and allow yourself to be nourished with blood building food choices and good rest. In Chinese medicine, menstrual pain is associated with stagnation of qi and blood, it is important to allow qi and blood to be moving smoothly and freely to prevent cramping. This is also a time that yin and blood are being lost, therefore it is essential to help support your blood.

Tips during this phase of your cycle:

  • Spend time with yourself

  • Read a book, become creative

  • Avoid emotional stress as much as you can before and during your cycle, it can impact your hormones

  • Practice gentle yoga

  • Eat blood building foods such as dates, beets, dark leafy grains, protein, root vegetables

  • Incorporate magnesium rich foods into your diet, such as spinach, dark chocolate (70% or higher)

  • Stay warm and wear clothing that keeps your feet and tummy warm

  • Ginger tea is a great soothing tea during this time and helps prevent menstrual cramps

 

Follicular phase:

This phase is from the last day of your menstruation to ovulation, usually lasting 7 to 10 days. About this time, the follicle- stimulating hormone (FSH) level increases slightly, this stimulates the development of several follicles in the ovaries. Each follicle contains an egg. As this phase progresses FSH levels decrease and one follicle continues to develop releasing an egg. Estrogen levels also begin to rise, building up the uterine lining. Your energy starts to rise as well, this would a great time to start reintroducing cardiovascular and resistance training. This phase you will become more social and will get more motivation to get things done! In Chinese Medicine this is a great time to continue building up blood and yin. Promote qi and blood flow to allow the transition towards ovulation to be smooth.

Tips during this phase of your cycle:

  • Allow your creativity to shine through

  • Become more social

  • Implement higher intensity exercises

  • Eat more protein and blood building foods such as red meats, beets, avocados, nuts and seeds

  • Eat flaxseeds, pumpkin seeds, sea veggies

  • Cook your foods using steaming method

 

Ovulatory phase:

The follicular phase ends when the level of luteinizing hormone (LH) increases and then surges. The luteinizing hormone stimulates the dominant follicle to release the egg. The surge of LH hormone results in release of an egg. The surge in LH can be detected by measuring the level of this hormone in your urine. You will also notice signs of cervical fluids. This phase of your cycle happens between day 12 to 18 of your cycle. Usually lasting 16 to 32 hours. This is the time during your cycle that you can get pregnant. Most pregnancies occur when intercourse occurs within on average 3 days before ovulation. In Chinese medicine yin energy is very dominant during your follicular phase of your cycle and transitions to yang energy post ovulation.

Tips during this phase of your cycle:

  • Energy is at its highest peak so take advantage of this

  • Decrease stress if trying to conceive

  • Have intercourse frequently prior to ovulation if trying to conceive

  • Include more protein, seeds, nuts and legumes, dark leafy greens

  • Avoid inflammatory prone foods such as refined sugar, white flour, corn, processed foods, soy, sodas and high sugar juices

 

Luteal phase:

This phase begins after ovulation and lasts about 14 days unless fertilization occurs. This phase usually ends just before menstrual flow begins. The egg that was released during ovulation has a follicle that is left behind called a corpus luteum. The corpus luteal produces increasing amount of progesterone. The progesterone prepares the uterus in case an embryo is implanted, allows the endometrium to thicken by filling up the lining with fluids and nutrition to nourish the potential embryo. The cervix thickens and body’s temperature begins to increase slightly. During most of your luteal phase, estrogen levels also continue to be high helping the endometrium to thicken. The increase in estrogen and progesterone stimulates the milk ducts in the breasts to dilate, therefore potentially causing tenderness and swelling. If no pregnancy occurs the corpus luteal will degenerate and estrogen and progesterone levels will decrease causing the menstrual cycle to begin. If implantation does occur, the cells around the developing embryo begin to produce human chorionic gonadotropin (HCG). In Chinese medicine this is the yang phase of your cycle and time to tonify the kidney energy and resolve stagnation.

Tips during this time of your cycle:

  • If not trying to conceive promoting blood flow by exercising will help alleviate PMS symptoms

  • If trying to conceive allow your body to rest and utilize low intensity workouts

  • Magnesium rich foods will help prevent menstrual cramps

  • High fiber foods to help with consistent bowel movements

  •  Nourish yourself by journaling, reading, meditating

  • Keep your feet warm

  • decrease stress if trying to conceive

  • Incorporate sesame seeds and sunflower seeds, salmon, nourishing grains such as buckwheat, quinoa, rice, oats. Squashes and root vegetables and fermented foods

  • Roasted and baked methods of cooking food should be incorporated




 

Acupuncture, Follicular phase, Ovulation, Luteal phase, Mind and body, Wellness, Reproductive Health, MenstruationKelso Millmenstruation, different phases of your menstrual cycle, period, follicular phase, menstrual phase, ovulatory phase, luteal phase, tips during your period, tips during your cycle, acupuncture, Women's Reproductive Health, Women's cycle, yoga, phases of menstrual cycle, menstrual cramps, Vancouver doctor, Vancouver Acupuncture, vancouver, Vancity acupuncture, Vancouver herbal medicine, vancouver wellness, Vancouver acupuncture, Menstrual support, Period cramps, painful periods, painful period, Vancouver gynecology