Menstrual Health and Understanding the Phases of Your Cycle

Introduction: Embracing the Rhythm of Your Menstrual Cycle

If you prioritize and focus on one thing this year, it should be learning and embracing the beautiful rhythm that is a woman's menstrual cycle. Our fluctuating hormones create a unique and amazing opportunity to honor the specific needs of each phase. From the increasing energy of our follicular phase to an increased desire to turn inwards during our menstrual phase, understanding and working with each phase allows us to connect with our bodies and live in harmony with our natural rhythms.

Why Understanding Your Cycle Matters

Working with women in my practice and seeing them blossom brings me so much happiness and motivation. One of my biggest priorities is creating a foundation of knowledge about the menstrual cycle. My goal is to demystify its details and remove the fear or uncertainty many women feel about their bodies.

Whether my clients are coming off birth control and haven’t had a “normal” cycle in years, are struggling with irregular periods (shoutout to my PCOS girlies!), or were never taught about the ebbs and flows of the infradian rhythm—understanding your cycle is essential. Below is a simple guide to help you learn the basics of your cycle and start embracing its rhythm.

The Four Phases of the Menstrual Cycle

1. Follicular Phase

   Commencement: Begins when your period (bleeding) ends.

   Internal Season: Spring – think fresh and new beginnings.

   Duration: 7-10 days.

   Exercise: Running, dancing, weight lifting, spinning, and other cardio.

   Foods: Fresh and raw veggies, salads, and smoothies.

2. Ovulation Phase

   Commencement: Occurs when hormones peak, often marked by an increase in cervical mucus.

   Internal Season: Summer – think fun and energetic.

   Duration: 3-5 days.

   Exercise: Strength training and resistance bands.

   Foods: Fresh veggies, salads, and smoothies.

3. Luteal Phase

   Commencement: Starts after the ovulation window, with sustained high body temperature.

   Internal Season: Fall – think cozy and warm.

   Duration: 10-14 days.

   Exercise: Strength training, pilates, yoga, barre, and long walks.

   Foods: Cooked veggies and larger, more nutrient-dense meals.

4. Menstrual Phase

Commencement: Begins when there is no implantation of an embryo and the uterine lining sheds (bleeding starts).

Internal Season: Winter – think rest and reflection.

Duration: 3-7 days.

Exercise: Naps, stretching, meditation, and journaling.

Foods: Warm, comforting meals like soups and cooked vegetables.

What Is "Common" Is Not Always "Normal"

While most women expect to have a period once a month, hormonal imbalances can cause cycles to vary widely. Some women bleed every 21 days, while others experience a cycle of 60 days or more. Additionally, many experience symptoms such as:

• Extreme pain

• Depression, anxiety, or mood swings

• Acne, insomnia, or migraines

• Hair loss or weight gain

• Bloating and digestive discomfort

The most important thing to note is that while these symptoms are common, they are not normal. I do not say this to make anyone feel bad about themselves but to empower them and validate their experience. If you’ve settled for periods filled with pain and discomfort and accepted this as your normal, know that you don’t have to. Your body is not broken; it’s asking for support.

Hormones are highly sensitive to both internal and external stressors. Chronic stress, poor diet, lack of sleep, and even environmental toxins can all contribute to these issues. Addressing both the root causes and the lifestyle factors impacting your hormonal health is crucial to overcoming discomfort and achieving balance.

I’ve worked with clients who experienced debilitating cramps, hormonal acne, mood swings, and fatigue. Through targeted interventions and lifestyle adjustments, they’ve been able to transform their health and finally experience what it feels like to have a truly "normal" cycle.

Practical Tips to Get Started

1. Use a cycle-tracking app like MyFLO or Natural Cycles to better understand your phases.

2. Track symptoms, basal body temperature, and cervical mucus to identify patterns.

3. Educate yourself with resources like these books:

4. The Fifth Vital Sign by Lisa Hendrickson-Jack.

5. PCOS SOS by Dr. Felice Gersh.

6. In the Flo by Alisa Vitti.

7. Taking Charge of Your Fertility by Toni Weschler.

Conclusion

Your menstrual cycle is not just a monthly inconvenience—it’s a vital sign and an invitation to work in harmony with your body. By understanding and honoring the specific needs of each phase, you can create a deeper connection with yourself and experience better health, balance, and vitality. If you’ve been struggling with symptoms that feel overwhelming or unmanageable, know that help is available. You don’t have to settle for discomfort as your norm. Let’s work together to embrace your body’s natural rhythm and reclaim your wellness.

If you’re ready to dive deeper into understanding and balancing your cycle, I’d love to help. Schedule a 1:1 consultation to receive personalized guidance, or join the waitlist for my future group coaching programs. Together, we can create a plan tailored to your unique needs.

With support,
Isabella