the 20-something's guide to your menstrual cycle (aka:: how to optimize that time of the month & every moment after)
i typically have a nightmare right around the time i’m supposed to start my period. i never noticed it was cyclical until i kept waking up 1 day each month with my heart racing, my blood pressure sky-high, & needing a moment to realize that it was just a dream. i brought it up each time to my husband, & one day, he lovingly asked, “are you about to start your period?” he made the suggestion that i start tracking when this dream occurs, & sure enough, he helped me notice the pattern!
i don’t tell you this story to describe why i have this cyclical dream, but to demonstrate the fact that, as females, our body has a wonderful way of working in a cycle…28 days +/- a few when we are in a regulated state. this cycle can explain sooo many different physiological processes, our mental state, our ability to be motivated or respond to stress, &, apparently, dreams (subjective evidence only on the last one!). i also tell this to demonstrate that knowledge is power. this realization & pattern that my husband helped me see has saved an hour of fury & anger the morning after a nightmare, as i’m now able to say “ahhh yep. that follows the same cycle that i’m on with my body!” i’m better able to control my response emotionally, physically, & physiologically.
so what is there to know about the menstrual cycle? how can it give us insight into our bodies so we can find patterns in our own lives & learn why a lack of motivation, increased stress, & insatiable neediness one week might turn towards extreme motivation, the best workouts you’ve ever had in your life, & an ability to be outgoing the next week!
menstrual cycle basics
your menstrual cycle will typically follow a 28 day cycle, plus or minus a few days. a “normal, healthy” cycle is considered 21-35 days, so if your cycle is <21 days or >35, there may be an underlying disturbance that is affecting its regulation. in order to begin to notice patterns in your own cycle & body, it is more important that your cycle has some regularity, meaning it is typically the same length consistently. this regularity in length can have changes as we age, but it shouldn’t change drastically cycle-to-cycle. there are some disclaimers to this statement. girls who just got their period & women who are pregnant, coming off of birth control, or actively working to regain a healthy menstrual cycle will likely have some irregularities in the # of days, timing, etc.
the menstrual cycle can be broken up into phases. the length shown below is based on a 28 day cycle, although these phases can vary based on the length of your own cycle.
source: https://helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-period
so what exactly happens to the uterus during the menstrual cycle?
menstruation:: estrogen & progesterone levels are at their lowest, which cues the shedding of the top layer of the uterus from the previous cycle
proliferation:: estrogen increases during this phase, which causes the uterine lining to build back up & thicken in preparation for the implantation & fertilization of a new egg
secretory phase (after ovulation):: progesterone rises, cueing the uterine lining to stop building & prepare for a potential, fertilized egg. if no implantation occurs, the cycle starts over again.
& what exactly happens to the ovaries during the menstrual cycle?
follicular phase:: the pituitary gland in the brain cues the release of follicle stimulating hormone, or FSH. FSH cues the preparation & release of the dominant follicle (future egg) from the ovaries. this follicle produces estrogen as it matures.
ovulation:: as the dominant follicle matures, it releases more estrogen. this increase in estrogen signals the brain, which in turn increases the level of luteinizing hormone (LH), causing the release of the egg from the growing follicle. estrogen levels sharply decrease.
luteal phase:: progesterone helps support a fertilized egg. if no pregnancy occurs, progesterone peaks, then declines, & the cycle starts over again.
your menstrual cycle as a 20-something
so what are the characteristics of each phase? learning the fun facts below is really what got me interested in tracking my cycle. i truly believe it helps give me insight into why i feel the way i do during the month. for example, i oftentimes find myself feeling so strong during my workouts in my proliferative phase/ follicular part 2 phase. why? because, overall, my body is “firing on all cylinders”! my muscle recovery, motivation, blood sugar levels, etc. are all at their most ideal levels, so it’s no wonder workouts during this phase are some of my favorite. on the flip side, it also gives me insight into why i may feel bloated, tired, muscular fatigue, unmotivated, etc. during a certain phase more than others, so take a look below & start to notice how to track your cycle to see which phase you’re in & how that corresponds to your symptoms!
menstrual phase (uterus)/follicular part 1 (ovaries)::
systemic::
the decline in progesterone cues an inflammatory response throughout phase 1
our risk for illness is higher due to a decreased white blood cell count
nutrition::
a change in appetite is expected due to impaired blood sugar regulation
it’s a good idea to increase intake of…
anti-inflammatory foods
anti-oxidants
foods rich in vitamin D, calcium, fish oils, & B vitamins
iron -rich foods to help with blood loss, + vitamin C to help with absorption of iron
movement::
the anti-inflammatory & anti-oxidant properties of exercise can help reduce symptoms, in addition to releasing endorphins to help our mood
muscle activation may be more challenging, so utilizing techniques to help prior to your workouts might make them more effective (for example, a warm-up)
recovery after a workout may take longer due to increased inflammation
mental::
we may experience improved cognitive abilities for advanced tasks
proliferative phase (uterus)/follicular part 2 (ovaries)::
systemic::
we experience the lowest blood pressure
nutrition::
we may be less hungry due to stable blood sugar levels
movement::
we experience improved repair of muscle tissue
there is increased antioxidant release, which will help with muscle adaptation & recovery
we have to remember to continue to train & monitor recovery, despite feeling 100%
mental::
we might feel more motivated during this phase & have increased energy levels
ovulation & into 1st part of luteal phase (ovaries)::
systemic::
overall, expect an increased resting heart rate & heart rate during activity, in addition to increased breathing difficulties & breathing rate
increased white blood cell count & neutrophils, which helps to boost our immunity
nutrition::
focus on hydration, as an elevated body temperature can affect our thermoregulation during exercise
you might experience more cravings during this phase due to unstable blood sugar levels
it is important to focus on protein during this phase, especially before & after exercise, as muscle breakdown might be increased
because our blood sugar can be unstable, try to choose foods that contain complex carbs & proteins to help energy levels
include antioxidant & anti-inflammatory rich foods to prepare for phase 4
movement::
your basal body temperature (BBT) will increase during this phase, so be careful when exercising in the heat & focus on sleep, as an elevated body temperature can disrupt our sleep patterns
we might feel that it is taking us longer to recover after exercise because of higher progesterone
mental::
if you’re emotional during this phase, no big deal! higher progesterone levels can make us feel that way 🙂in addition to making us feel slightly more lethargic
secretory phase (uterus)/luteal part 2 (ovaries)::
systemic::
the decrease in estrogen & progesterone triggers an inflammatory response that is thought to be responsible for PMS symptoms
nutrition::
focus on complex carbs, fiber, & protein in this phase. incorporating anti-inflammatory & antioxidants can help reduce PMS. Additionally, incorporate foods that help sleep, such as bananas, oats, & walnuts.
reduce processed foods, as they are associated with increased symptoms
our insulin sensitivity changes in this stage, so we may have increased appetite or cravings
movement::
because of the increased inflammation, focus on recovery & post-workout nutrition to assist with recovery
exercise helps battle the inflammation & mood changes that are common in this phase, so focusing on exercise can help reduce menstrual cycle symptoms
light/moderate intensity exercise like yoga & pilates can be beneficial
mental::
our moods are affected in this stage due to the lowering of progesterone & estrogen
focus on stress-reducing strategies like prayer, meditation, etc.
the lowering of estrogen & progesterone can affect our sleep, so expect to have an impaired ability to fall & stay asleep in this stage, which can affect concentration, processing, & performance
how does birth control affect my cycle?
the combined oral contraceptive pill (COCP):: combined high levels of estrogen & progesterone works to prevent the maturation & release of the egg. progesterone thickens the cervical mucus to prevent the sperm from traveling to fertilize the egg. lastly, the uterine lining is thinned so as not to support the fertilization of the egg.
progesterone-only pill (POP):: thickens the mucus in the cervix to prevent the sperm from traveling to the egg to be fertilized. some versions can also keep progesterone high to prevent full maturation of the egg.
tracking your cycle
i primarily use apps to track my cycle now, but there is a bit of a learning curve when you’re starting out. i primarily monitor my basal body temperature (using my oura ring or my amazon basal body thermometer) &, as disgusting as it sounds, tracking my cervical mucus to gauge what stage i’m in. if you’re new at it, just start tracking your temperature & then trying to find patterns in your cervical mucus & symptoms. it might take a few cycles, but you’ll totally start to pick up new patterns & learn more about your own body!
a few of my favorite apps to track my cycle::
FEMM:: tracks symptoms, basal body temperature, consistency of flow, & other metrics. i love it because it gives me graphical data on how my BBT is changing throughout my cycle.
FiTR:: allows me to track my symptoms & cycle & gives wonderful, science-backed reasons & ways nutrition, training, energy-levels, symptoms, etc. are affected during my cycle. the app helped so much for helping me find patterns in my own cycle (& write this article!)
Oura ring:: a new favorite! the temperature/cycle tracking is so much fun, & it gives me another visual to track with sleep patterns & cyclical symptoms
i use all 3 because i’ve found they all give me information to cross check, with some apps including more application-based information, but there are plenty of other great apps out there. it may take time to find the one you click with the most, but i promise the learning curve will be worth it to be able to learn more about your patterns & body! this is def one of those instances where knowledge is power!
a final note
some say our cycles should be considered a “vital sign” for women (like our heart rate, blood pressure, etc.), & i agree! it can tell us so much about how our bodies are functioning. I mean look at the list above! it pretty much covers every system of the body…our brains, gut health, musculoskeletal health, etc. it is such a wonderful way to start to understand your own body & may even help with your goals surrounding gut health, physical health, movement, etc. by knowing which parts of your phase might be optimized for certain results over others. if you guys have any questions, please send them my way! learning about my cycle has been a process, but it has been 10000% worth the effort to know & understand my body in a deeper way.
love you guys! cheers to periods!
in health always,
your wellness big sister
resources:
https://helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-period
https://damahealth.com/hormonal-contraception-&-your-menstrual-cycle/
fitr app
