The Seasons And Phases Of Your Menstrual Cycle

Menstruation

Follicular

Ovulation

Luteal

The menstrual cycle is often likened to the changing seasons, as it encompasses distinct phases that bring about different experiences and hormonal shifts within a woman's body. It can be divided into four distinct phases: the menstrual phase, the follicular phase, the ovulation phase, and the luteal phase.

The cycle begins with the menstrual phase in the winter season, which is characterized by the shedding of the uterine lining and the subsequent release of blood. This marks the start of a new cycle.

Just as spring marks the beginning of new life, the follicular phase then starts, characterized by the pituitary gland releasing follicle-stimulating hormone (FSH) for the growth of the ovarian follicles. As the follicles mature, they produce estrogen, causing the uterine lining to thicken in preparation for potential fertilization.

Summer represents Ovulation then ideally occurs, where a dominant follicle releases a mature egg from the ovary into the fallopian tube and awaits fertilization by sperm. If fertilization does not occur, Autumn / the luteal phase commences. During this phase, the ruptured follicle transforms into the corpus luteum, secreting progesterone to further thicken the uterine lining.

If pregnancy does not occur, hormone levels drop, leading to the shedding of the uterine lining, initiating a new menstrual phase, and beginning the cycle anew.

The ways in which you can support your cycle during these seasons

Winter // Menstruation

Easily prepared and digested meals: smoothies, soups and broths. Highly nutritious foods, rich in iron and B vitamins

Slow movement - like walking and yin yoga

Spring // Follicular

Lightly cooked, steamed or sautéed meals. Plenty of fresh, vibrant and light choices, while still including some lean protein and wholegrains.

Exercise of choice as your energy begins to regain itself

Summer // Ovulation

Lightly cooked, steamed or sautéed meals. Plenty of protein, fibre, fresh, vibrant food choices and complex carbohydrates.

The best time to challenge yourself movement wise as your body will recover quicker if doing more endurance training

Autumn // Luteal

Roasted and baked meals. Increase complex carbohydrates and healthy fats and include lots of green foods and cruciferous vegetables.

Tune into what your body requires in terms of movement at this point. Your energy levels will be dropping so dont push yourself too much.