Why is understanding the menstrual cycle phases important?

Getting to know your menstrual cycle and understanding the menstrual cycle phases is not just for women who are trying to get pregnant, it is an amazing way for any woman to connect with her feminine body and develop on a psychological and soul level. Our menstrual cycle is the rhythm of our life, like an under current which is always present whether we are aware of it or not. Each month we shift through four menstrual cycle phases, each with subtle but distinct effects on our energy levels, mood, desires and abilities. Learning about these menstrual cycle phases and starting to track your own menstrual cycle is the first step along a path of becoming a truly healthy and connected woman.

When I first started my periods as a young teenager, I had no clue about my menstrual cycle and how to work with it. I saw it as a monthly inconvenience that either took me by surprise, risking embarrassment at school every time I stood up from my chair, or warned me of it’s arrival through horrible mood swings and painful cramps. When my menstrual cycle stopped due to undereating and over exercising, part of me was glad because I didn’t have to deal with the mess of my periods and the fear of getting pregnant. But after a while, I started to feel kind of lost and unfeminine without it and when I finally got my period back after 8 years of having no natural cycle I was overjoyed and found I had a whole new desire to understand and connect with my menstrual cycle.

Whilst trying to recover my period I read a lot from inspiring female leaders in the field of menstruality and cycle synching including Alexandra Pope, Sjanie Wurlizter, Miranda Gray and Alissa Vitti. They opened my eyes to the magic of my hormones and helped me to understand the menstrual cycle phases. I could finally see how my hormones were impacting me on a day to day basis and it gave me a framework to understand some of the seemingly random physical symptoms and mood changes I was going through each month. I’d always known about the dreaded PMS and “shark week” when I could be moody and snappy as hell. But what I didn’t know that these were also times where I was primed to see through the BS to view things as they really are, stand up for myself and others and be more open to spiritual connection. Women have been trained to see the abilities of these times as negative and disruptive when in reality there are hidden gems there too.

Same goes for the start of a new menstrual cycle. I always had some awareness of the relief I felt after my period was over and I could get back to “normal” but I didn’t know how to move slowly and gradually build up my momentum to avoid burning out and reaching ovulation feeling depleted and unmotivated. In fact I didn’t even know what ovulation meant, outside of the biology textbook definition that is! I didn’t know that the ovulatory phase brings with it it’s own powers of sensuality, magnetism and the ability to make things happen in the world. I wasn’t ware that that ovulation is a phase of the menstrual cycle where we are primed to connect with others and build strong relationships both in our personal and work life, or that this isn’t a state we should expect ourselves to be in continuously but that we should appreciate it and enjoy it while it lasts each month.

I used to wonder why I could feel fine about my life for three weeks of the month and then when the pre-menstrual phase came around I would start to doubt and question everything. I felt like the menstrual cycle gremlin was invading my mind each month and disguising my true thoughts and feelings under this veil of negativity. I would get so emotional, triggered into an hour of screaming frustration or soggy tears and wonder where the hell it came from. But after learning about the menstrual cycle phases and becoming more aware of my hormonal changes throughout the month I started to understand that during the follicular and ovulatory phases we are more outward facing and we can more easily tune out our inner world and deep emotions. However as we cross over into the pre-menstrual phase, those inner lights become brighter and we can’t help but look at them and sometimes be blinded by it.

4 phases of the menstrual cycle infographic

Understanding the menstrual cycle phases can help us to accept and appreciate the many different parts of ourselves, both the ones that our praised by society and the ones that give women a bad name. I think it’s a shame that we weren’t taught how to connect with our menstrual cycle from a young age and I think teaching girls this now will help to raise a generation of strong, powerful women. In my health coaching practice and yoga classes, I hope to share some of this wisdom with other girls and women, to encourage them to embrace their feminine nature and live with this mindful awareness of their inner rhythms.

Unfortunately, so many women are experiencing hormonal imbalances and infertility these days and I think a big part of this is that we are living so out of tune with our menstrual cycles. This is not to say that we have to go back to the old days and lose all of the progress we have made in empowering women and opening up new opportunities. Rather, we can now take the next step and be modern women doing all of the things that we desire in society whilst maintaining a respect for our feminine bodies and an understanding of how to take care of ourselves and meet our needs.

I hope you enjoyed this post on the importance of understanding the stages of the menstrual cycle. For a summary of the four menstrual cycle phases, check out this post and my other posts on menstrual cycle awareness and cyclic living!

Over to you…

Let me know in the comments below how you feel about your menstrual cycle, do you feel connected to it or is it something that you wish you could forget? Like and share this post to support my business and follow my blog for more on menstrual cycle awareness, yoga and holistic health.

If you are interested in learning how to connect with your cycle, you can enroll in my health coaching program Prepare for Pregnancy where I will teach you how to nourish your body using nutrition, intuitive movement, stress management and menstrual cycle awareness. I would love to work with you to help you connect with your feminine rhythms and restore your natural health and vitality!

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How I got my period back after 8 years of HA

I shared a story a while ago about my experience with Hypothalamic Amenorrhea (HA) and how I got my period back (see my posts here). But I finally decided to make a video about this topic as I realised just how important it is to spread this message. I don’t know whether it is just the online circles I hang around in but I feel like hormonal issues are becoming much more prevalent, especially in young women.

What is Hypothalamic Amenorrhea?

Hypothalamic Amenorrhea is the absence of menstrual cycles due to stress or negative energy balancing in the body. Menstrual disorders like that are affecting more and more women as we strive to achieve the perfect body through restrictive diets and punishing exercise regimes.

I don’t think social media is helping as we now are faced with images of attractive women and messages of how to eat and exercise to stay skinny, youthful and beautiful whenever we open up our phones or computers. Often this is packaged up as health but is this truly the message being sent? I don’t think so.

More like we are being shown an ideal which is unhealthy for most and unattainable for many. I’m sure that a good proportion of the women in the fitness industry are suffering inside, over exercising and restricting their diet to the point of physical deprivation and mental anxiety. Of course there are the exceptions but on the whole I think the fitness industry these days is pretty toxic.

How I got my period back after 8 years

Watch the video below from my Youtube Channel where I share my story of how I got my period back. Scroll down to the bottom of this post for links to my other articles where I share the specifics about diet and exercise for recovery.

Getting my period back after having HA for 8 years (!!) was a huge turning point in my life. this experience is what sparked my passion for nutrition and yoga that I love sharing to this day. I am still interested in health, including eating well and moving my body. But nowadays this is from a much more relaxed, intuitive place.

I’m not fighting my body at every turn I’m just going with the flow. I am able to maintain a healthy body without depriving myself or running myself into the ground and my mind is sooo much calmer and happier for it.

Summary

If you know anyone who could benefit from this message please feel free to share this video. Or if you are ready to work with me to rebalance your hormones and get healthy in a holistic, intuitive way then apply for holistic health coaching.

Over you to you…

  • Comment: How do you feel about the HA recovery diet? Which is the most difficult element for you?
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Inversions and the menstrual cycle

Today I am on day 9 of my menstrual cycle. I finished bleeding on day 5 so I am now into the follicular phase or “inner spring” of my cycle. For the last few days my yoga practice has included lots of inversions which is an amazing way to rebalance the body after your period.

What exactly are inversions? Inversions are any yoga pose where your hips are lifted higher than your head. This includes bridge pose (Setu Bandha Sarvangasana), downward facing dog (Ardo Mukha Svanasana) and more advanced asana such as plough (halasana), headstand (Sirsasana) and shoulderstand (Savangasana). There are also supported versions of these poses using yoga blocks, bolsters or a wall to make the postures more accessible for beginners or for days when you just need that extra bit of support.

Why are inversions beneficial for the body? Inverting the body boosts blood flow to the head, bringing fresh oxygen and nutrients into the brain. This promotes optimal function of the thyroid, parathyroid, pineal and pituitary glands and helps to balance and strengthen the entire hormonal system. Inversions also counter-act the effects of gravity on the body which can have anti-aging effects and prevent varicose veins forming in the legs by improving flow of blood and lymph. They improve circulation throughout the body, relieving fatigue and improving digestion and elimination. When practiced with presence and focus, inversions can super charge the brain, eliminating fatigue and nervous exhaustion and bringing a sense of stillness and peace. Including inversions as part of an evening yoga practice helps to calm the mind, reducing stress and promote restful sleep.

What are the pre-cautions for inversions?

  • You shouldn’t practice inversions during menstruation (aka the bleeding days of your cycle). This is because it disrupts the natural downwards flow of energy or “apana” in the pelvis and lower abdomen which promotes elimination of blood from the body. Practicing inversions during your period can cause backflow of blood into the uterus which can increase the risk of endometriosis. This is questioned by modern science but in my opinion it is safer to go with the natural flow of your body and not take the risk.
  • Do not practice inversions such as headstand or shoulderstand if you have neck injuries or eye/sinus issues such as a detached retina or ear infection as you are putting excess strain on these areas. You should always listen to your body and if you want to include inversions in your practice you can choose alternatives such as downward facing dog, bridge pose or legs up the wall (I always recommend this one for any severe condition) which still bring most of the benefits of the more advanced postures.
  • I do not recommend inversions if you have a headache, nausea or diarrhoea. These poses can help to balance the body and act as a preventative but if you are actively suffering from any of these issues you should wait until you feel better before practicing any strenuous yoga and particularly inverted poses.
  • Finally, you should always make sure you warm up the body properly and practice preparation poses to allow the body to open up before moving into more advanced postures. Always listen to your body, be kind and work within your limits, challenging your body to improve over time but without forcing and risking injury.

When is the best time in the cycle to practice inversions? Inversions can be practiced any time during the menstrual cycle except during your period. For maximum benefits, your yoga practice in the few days after you finish bleeding should be focused on inverted postures. This will stabilise and rebalance your bodily systems and help the nervous system recover from menstruation. It will boost circulation around your reproductive organs, support relaxation of your womb after it has been working hard, contracting to release blood during your period. Inverting the body during this time will also stimulate the pituitary gland which controls the release of FSH (the hormone responsible for maturing eggs in your ovaries) and after several consecutive cycles can help to regularise your cycle and support fertility. You can then include inversions as part of a balanced yoga practice throughout the month to improve strength and flexibility in the body and mind.

Example sequence including inversions (for intermediate students)

Opening sequence: Warming up and awakening the body

  • Extended child’s pose (30 seconds)
  • Cat cow tilts (explore for 1 minute)
  • Downward facing dog (30-60 seconds)
  • Standing forward fold (1-2 minutes)

Main sequence: Supporting menstrual rhythm

  • Supported headstand using wall (1-5 minutes)
  • Supported headstand – Wide legs variation (10-20 seconds)
  • Supported headstand – Butterfly legs variation (10-20 seconds)
  • Extended child’s pose (30 seconds)

Finishing sequence: Recover and calm the mind

  • Bridge pose with arm variations (1-2 minutes)
  • Plough pose (1-3 minutes)
  • Supported shoulderstand (1-3 minutes)
  • Legs up the wall and wide leg variation (5 minutes)
  • Reclining butterfly pose (1-5 minutes)

In the video below I summarise the information on inversions and the menstrual cycle and demonstrate the sequence above. Let me know if you try out any of these postures or if you are already including inversions in your yoga practice and noticing the benefits. If you are interested in 1-2-1 or group yoga sessions (currently online only) you can send me a message through the “Work with Me” tab at the top of this page ♥️

References
The Women’s Yoga Book by Bobby Clennell (2011)
Yoga: The Spirit and Practice of Moving into Stillness by Eric Schiffmann (1996)
Yoga Sequencing: Designing Transformative Yoga Classes by Mark Stephens (2012)

Riding the wave of inner spring

This week I have been feeling really good. After a couple of weeks of feeling tired, unmotivated and confused about everything going on in the world, I was able to rest deeply for a few days during my period and I emerged on the other side feeling fresh and ready for life again. I am on day 10 of my cycle now, so well into the follicular phase, and I am definitely feeling those inner spring vibes. If you aren’t familiar with the seasons of the cycle then watch this video and you will get the idea but I do plan to write a post about that soon (I can’t believe I haven’t already!).

I did hit a stumbling block around day 4 – I felt energised and ready to go out into the world, accidentally overdid it and had a min crash. This is the hardest part of the cycle for me.. I am definitely a “masculine energy” type of girl which is pretty common in your 20s as we just want to go out and do all the things and make our mark on the world. But the cross-over from menstruation into the follicular phase (inner winter to inner spring) needs to be navigated gently and slowly to protect and preserve our energy for the rest of the cycle. We don’t want to go from 0 to 100 in a day and totally fry our system.

Luckily this time I was able to catch it early and went back into my cave the next day to rest. After that things have been plain sailing, my energy levels and motivation have been climbing higher and higher, I have been feeling light and free, I have ticked a lot of things off my to-do list and spent time with friends and my boyfriend too without becoming overwhelmed. I even had the energy to go to the gym for the first time in months! We are moving to Greece in less than two weeks so I have been busy packing up the house, finishing off work tasks and trying to catch up with friends before I go. It’s been intense but right now I am enjoying the challenge.

Something else I have been working with this season is uncovering some old, deeply held emotions. I had my first somatic experiencing therapy session last week which was really interesting and I have had a lot to process since then. I feel like my journal has been my right arm which is unusual for me as usually I get reflective during my inner autumn and winter and neglect my journal the rest of the cycle. It’s been painful to go back and relive some old memories and actually feel the emotions rather than squash them down but I know it’s something I need to do. I have been listening to guided meditations from The Mindful Movement every day too on letting go of emotions, developing self-love and compassion and nurturing your inner child.

Inner spring is actually a great time for inner child work as we are at our most innocent and fragile at this time of our cycle and can more easily connect with the maiden archetype and our younger self. I feel at my most playful and childlike during this phase and can more easily let go of some of the seriousness of life and take things more lightly. But old childhood wounds can definitely come up too and I can be easily triggered into feeling guilt, shame or inadequacy. When I notice my inner critic rearing it’s head in my inner spring, I can question it and go into the feeling rather than beating my self up for not being good enough.

Since I have been working with my cycle in this way I have so much more acceptance and understanding of why these things come up and how to soothe myself. Not to say I don’t ever fall into the trap but I am strengthening that self-compassion muscle with every cycle that passes and feeling more confident in myself and my abilities. In Wild Power one of the tasks of the inner spring is to cherish and nurture yourself like a newly hatched chick. I love this image of a fresh new self being born out of the cosy cave of menstruation and us needing to care for it and protect it from the real world until it’s protective shield is fully formed and able to defend itself. This starts with the way we speak to ourselves so this is the time to use kind words and not beat yourself up or pressure yourself too much.

I feel like I am rambling a bit here, my energy is pretty high right now and I have lots to say! But I hope you get the idea and can relate in someway. Leave a comment if you want to share your experiences of your inner spring ❣

Emotions in motion (when PMS hits hard!)

As I am writing this, I am on cycle day 33 and expecting to start my period any day. I can feel it coming in my physical, mental and emotional body. The last few days I have been feeling really lethargic and unmotivated, my body aches and even an hour walk left me in need of a nap. I’ve been feeling everything.. fear and anxiety around COVID19 situation and the future state of the world, uncertainty about how life will look in a years’ time, loneliness from not being able to see my family and boyfriend and the majority of my social connections being through electronic devices, boredom and frustration at not being able to go out and do things in the way I used to.

Not that I haven’t been feeling these things for a while, but at this time of the month they are so much more intense! It’s tempting to just distract from these things with TV or social media (and sometimes I do fall into that trap) but I know it’s also important to sometimes just feel things and let them pass in their own time. So I have been spending time just chilling these last few days, taking slow walks, lying on my bed listening to music and practicing gentle yoga. I realised that emotions aren’t static but they come in waves. If I watch them and make space for them then they move through pretty quickly. If I fight them and try to force myself to be productive or to engage with people when I’m not feeling like it then the mood can stick around all day.

After practicing menstrual cycle awareness for a few years, I know that the pre-menstruum is the time to surrender and let all of these emotions run their course. It can feel like I’m losing it sometimes as I shift from taking everything in my stride to being unsure and doubtful. I think without that knowledge and awareness of my own patterns it would be so much harder to comprehend and accept this. It definitely helps to know that the comfort and bliss of menstruation is waiting on the other side. Even though my period comes with some physical pain, mentally and emotionally I feel so much more stable and certain of myself.

In the last few months, my cycles have been unusually long which I put down to stress and worry as nothing else in my lifestyle has changed. This has meant a loooong pre-menstruum. I wonder if it is my bodies sign that it has more to process and needs to stay a while in that “inner autumn” state? Giving me the “gift” of fatigue to force me to stop and take time out. Unfortunately we can’t control our cycles and just have to let our own experience guide us and trust our bodies know what they are doing. It’s kind of fascinating really when I can take a step back and observe the patterns without getting too tangled up.

I haven’t had much time or energy to write my blog lately as there is so much going on in my life but I can’t wait to get back to posting regularly. I am moving from the UK to Greece in a few weeks time so I have a lot of planning and organising to do but once I arrive and get settled I’ll be back to it!

menstrual cycle awareness cycle tracking

Menstrual cycle tracking: My number one self-care tip for women

With my health coaching clients we look at many things that can contribute to a healthy lifestyle including nutrition, movement and stress-management. But the most important self-care tip that I recommend from day one is to start to become familiar with your menstrual cycle. This can be either through a cycle tracking app or using a regular journal.. how you do it doesn’t matter but becoming aware of your own unique hormonal cycle and how it affects you can be the key to getting your health on track.

Why? Because our hormonal fluctuations affect how we feel, think and act on a daily basis. Many of the “random” changes we see in our moods, energy levels and desires are actually related to the varying levels of hormones in our body. Our hormones affect our appetite, metabolism, social needs, sexual desires, creativity and motivation to work. Simply paying attention to these things is a mindfulness practice in itself which can help you to develop a greater awareness and connection with yourself. Understanding these fluctuations helps us to understand and work with them rather than against them and allows us to get into a healthy flow in all areas of life. You can learn to tune into what your body needs as you move through your cycles which in turn can help you to make changes in other areas of your lifestyle.

For example with nutrition, you might be wondering why you do great on your new diet for a couple of weeks and then “fall off the wagon” and want to eat everything in sight.  This often occurs when we ignore our natural appetite and try to force ourselves to eat a certain amount or certain types of foods which go against our cravings. When we can learn to listen to what our body is asking for at different times of the month we can develop a more flexible approach to our diet and naturally lose weight if that is our goal. Or you might notice that some days your digestion is perfect after eating all the veg and other days you feel bloated and gassy after a few pieces of broccoli.

Trying to adopt a fixed diet plan of eating the same number of calories and types of foods day in day out just doesn’t suit our feminine nature. And if we don’t allow ourselves the freedom to “go with the flow” we can end up working against rather than with our bodies and always wonder where we are going wrong. Menstrual cycle awareness can help us to understand what we need and to be kinder to ourselves when our cravings don’t match what we think is the “perfect diet”.

It’s the same with moving our bodies. Ever wondered why some days you can’t wait to get outside to walk or run or feel exhilarated after hours of dancing and other days you want to curl up on the sofa or just need a good stretch? Obviously there are lots of things that impact your energy levels and motivation to move your body but your hormonal cycle also plays a role here too. We are naturally more energetic in the first half of our cycle and higher intensity exercise might be exactly what we need but this doesn’t mean we have to push ourselves all month long.

Using your journal to track how you feel throughout your cycle: what your energy levels are like, what activities you feel like doing and how you feel after any exercise you do is the first step in developing an exercise program that works for you and your body. Despite the adverts that show women can “do it all whilst bleeding”, you aren’t lazy if you choose to take a rest day (or 3) while you are on your period. It’s perfectly natural to want to rest and recover during this time. On the other hand, you might find that you love gentle yoga or some other type of exercise as it helps ease period pains. There is no one size fits all approach here!

So grab yourself a journal or download one of the many apps and have a go at tracking your menstrual cycle for a few months. If nothing else it will give  you a few minutes each day to check in with yourself, ask how you are feeling and what you need.. at best it could be the key to developing a personalised self care plan for yourself and taking your health and wellness to the next level!

journalling menstrual cycle awareness self care practice

Over to you…

I hope you enjoyed this post on my number one self-care tip for women. Let me know in the comments if you try it out or if you already track your cycle.

  • Like this post and follow my blog for more posts on holistic health, menstrual cycle awareness and hormone balancing
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

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Work with me!

After a lot of deliberation I’ve finally decided to put myself out there and offer 1-2-1 health and nutrition coaching. I’ve been studying and practicing what I preach for years now and it’s time for the next step!

You can check out my credentials on the home page and if you are interested in hearing more then contact me via the form on the Work with me page. I will be offering discounted rates on all services for the first 3-6 months so go ahead and take the leap if you are looking for support in developing a healthy lifestyle that allows you to reach your goals whilst being kind to your body and remaining sane in the process!

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what to eat during the ovulatory phase - fresh fruit berries

What to eat during the ovulatory phase

Final post in the how to eat to support your menstrual cycle series! This time we are looking at the ovulatory phase aka the “inner summer”. 

What is ovulation? When is the ovulatory phase?

For those who enjoy being active and productive, ovulation can be the phase of the cycle where you feel most at home. For others, the high energy can be overwhelming and unsteadying and hormone imbalances may cause symptoms such as acne or anxiety. But whatever your experience, nourishing your body with the right foods can bring balance and harmony.

Once we finish bleeding, our hormones and energy levels steadily rise during the follicular phase and peak around ovulation. At this time we experience a surge in estrogen as well as luteinizing hormone which causes our ovary to release an egg. For a 28 day cycle, ovulation typically occurs at the mid point of the cycle, around day 14. Depending on your unique cycle, the ovulatory phase itself can begin a couple of days before ovulation and last for 4-7 days.

What is the ovulatory phase diet?

The ovulatory phase diet is designed to:

  • Help you to feel fresh and light in your body
  • Support your natural detoxification processes
  • Flush out excess estrogen from your system
  • Cool your body during this “hot” phase of the cycle

How much should I eat during the ovulatory phase? What to eat during the ovulatory phase?

Similar to the follicular phase, around ovulation we usually have more energy and need less support from heavier calorie dense foods. What we want here is nutrient dense foods like fruits and veggies, lighter grains and proteins. Up until ovulation, we are still in the “yin energy” part of our cycle meaning that cooling, water rich foods will help to support our body. Juicy fruits, fresh salad greens and herbs are all great at this time. The fibre in these foods will also help to keep your digestive system moving and flush out any excess estrogen which can lead to symptoms such as acne showing up at this time. Cruciferous veggies like broccoli and kale are the best for clearing out estrogen.

Now is a time to choose lighter ways to prepare your food such as steaming and include more raw foods. Think about the types of foods you might crave in actual summer! Big rainbow salads and smoothies are great at this time to provide our bodies with all the nutrients it needs and to help with detox and cleansing of the system. If you live in a cold climate, your digestion can’t handle too many raw foods or you just don’t enjoy them, go for lighter soups or salads with lightly cooked veggies instead and you will still get all of the health benefits. Raw fruits are amazing as snacks just check whatever is in season locally to save money and maximise health benefits.

We need less of the density from fats and proteins during this time but it is still important to include them in your diet. Think cold pressed oils on a salad or seeds sprinkled on a soup during the winter. If you want to experiment with a plant-based or vegan diet, ovulation is a good time to give it a go or for a mini-cleanse each month to give your system a break from animal products. You could get your protein from the veggies you are eating plus beans and seeds such as pumpkin and flax seeds. Otherwise, white meat and yoghurt are good sources of protein for the ovulatory phase.

What are the best foods to support ovulation?

My top recommendations:

  • Fruits – berries, citrus
  • Veggies – salads, tomatoes, spinach, asparagus, peppers, courgette
  • Carbs – quinoa, sweetcorn, wheat (small amounts)
  • Proteins – white meat, yogurt, beans, pumpkin/flax seeds
  • Fats – nuts and seeds especially pumpkin and flax seeds

Meal ideas for the ovulatory phase

Any finally some examples of some easy meals for inspiration. Some of these are repeated from my last post and that’s because there are no fixed phases of the cycle.. in reality they flow from one to the next and aren’t clearly defined. The most important thing is to learn to tune into your body and see what it needs each day.

  • Fresh fruit salad – strawberries are great during this phase. Add ground seeds for some healthy fats and proteins
  • Zuccini noodles aka “zoodles” with creamy or tomato based sauce
  • Pasta salad with peas and green beans

Foods to avoid during ovulation

In the same way as during the follicular phase, we can also consume less fatty foods during this time to give our digestive system a break and choose healthy plant fats such as avocado, seeds and olive oil. Save the roasted foods or higher fat animal products for later in the cycle when you might need that comfort and warmth. Experiment with cooking styles that feel light and fresh in your body and keep it simple! Enjoy the natural tastes of plant foods without too many added condiments and spices and this can be a great time to connect with nature and re-sensitise your taste buds each month.

Over to you…

I hope this article gave you some inspiration on how to eat to feel fresh and light during the ovulatory phase! If you’re interested in reading more about nutrition and the menstrual cycle check out the posts linked below. Like this post and follow my blog for more recipes and posts on how to eat to support your menstrual cycle.

  • Tell me in the comments below what are your favourite foods or meals to eat during this part of your cycle?
  • If you want to work with me to get healthy and balance your hormones, contact me for more information about the nutrition and health coaching packages I offer.

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What to eat during the follicular phase

Next in the nutrition for healthy hormones series is the follicular phase or the “inner spring” of your cycle. Learn how to eat during this phase to support your body and to feel light and fresh as you move into a new cycle.

What is the follicular phase?

The follicular phase is the part of the cycle after you finish bleeding and lasts till ovulation, usually around 7-10 days depending on your individual cycle. Women’s experience of this part of the cycle can be really different. For some women who have a rough time during the luteal and menstrual phases with a lot of PMS symptoms, heavy bleeding or intense cramps can find the follicular phase a relief and like they are “back to normal”. For women who don’t or can’t allow themselves to rest during their bleed, they might come into this phase feeling drained and exhausted. For me, the follicular phase changes a lot each month but often feels kind of like I am ungrounded and I can’t feel into my cycle like I can in other phases. The book Wild Power explains this really well and the reasons it can happen.

What is the follicular phase diet?

After our period we can change up the way we eat to help us to:

  • Boost estrogen production
  • Support egg maturation and healthy ovulation
  • Feel light, fresh and vibrant
  • Promote gut health and detoxification

How much should I eat during the follicular phase?

Physically, this is a time when our energy is rising again along with all of our sex hormones.  After menstruation when warming, comforting foods support us really well, we naturally crave fresher, lighter foods like we tend to do in spring season! So think lots of fruits and vegetables either raw, lightly steamed or stir fried. Salads and smoothies are great (unless you live in a super cold climate that is). Our metabolism is lowered slightly which I know sounds counter-intuitive when we feel more energetic but actually our body is doing less work than in the later parts of the cycle and so we don’t need as much of a boost from heavier grains and can go for lighter carbs such as quinoa or corn.

On the other hand, this natural energy boost might mean you feel like exercising more than usual and in that case make sure you are listening to your body and fueling yourself properly. Cycle syncing your diet should feel natural so if it feels like you are forcing yourself to eat less during this time, take a step back and listen to what your body needs. By eating less energy-dense foods and using lighter cooking methods, you will already be lowering your calorie intake so you might need to eat a larger volume of food to feel satisfied. Trust that your body knows what it needs and you can go with the flow.

What to eat during follicular phase of your cycle?

Estrogen starts to gradually rise during the follicular phase, bringing with it higher energy levels, positive mood and rising libido. So the follicular phase is a good time to boost it with some natural sources of phytoestrogens such as such as soy milk and tofu. Phyto-estrogens are plant-based compounds which mimic estrogen within the body and are found in small quantities in many plant-based foods such as vegetables and legumes. You don’t want to overeat them all throughout your cycle as this could disrupt hormonal balance but consuming them during the follicular phase works well with your natural rhythms.

Fermented foods like kimchi or sauerkraut are another source of phytoestrogens which are also a good source of healthy pro-biotics. It is a good idea to take care of your gut health during the follicular phase to help to eliminate waste, toxins and excess hormones hanging around in the system. Include pro-biotic “good bacteria” foods such as yogurt or kefir or supplement with pro-biotics. Then make sure you’re feeding those bacteria by eating plenty of pre-biotic foods such as asparagus, artichoke, banana and flax seeds and you’ll be well on your way to a healthy, happy gut. Having a good balance of bacteria in the gut helps you to digest and absorb more nutrients from the food that you eat and also to flush out excess hormones from the body.

Spring is seen as a time of cleansing and renewal. During the follicular phase or our “inner spring” our bodies are also ready to cleanse and detox. In traditional Chinese medicine, the follicular phase is a “yin” energy part of the cycle meaning light, cooling, water-like. After a week or more of focusing on heavier foods and higher fat and protein during menstruation, you can now start to really support the liver by eating lots of detoxifying fruits, veggies, lighter leafy greens and fresh herbs rather than spices. Citrus is also great for detoxifying the body and flushing out the system so enjoy lemon water, oranges or grapefruits, especially first thing in the morning after your body has been cleansing and processing over night.

During the follicular phase you can experiment with eating lighter protein sources such as chicken or white fish rather than red meat or oily fish. Eggs are also an excellent vegetarian source of protein and vitamin D which supports healthy ovulation and fertility, especially in women with PCOS. For vegans, tofu and soy-products are a great option at this time as well as peas and sprouts.

My top recommendations:

  • Fruits – lemons, oranges, grapefruits, limes, avocado
  • Greens – lettuce (romaine, cos), baby spinach, fresh herbs such as parsley, coriander, dill
  • Veggies – courgette, peppers, green beans, broccoli, carrots
  • Grains – corn, quinoa, cous cous
  • Proteins – tofu, eggs, white fish, chicken, peas, sprouts

Meals for the follicular phase

As always I recommend keeping it simple and making a plate or bowl by combining foods from each of these categories but if you love cooking and trying new recipes then go for it! The only thing I would recommend is to go light when cooking with oil here. If you do want to use oil for stir frying etc. go for a small amount of coconut or sesame oil or for salads a small drizzle of olive oil is perfect. But save the heavier roasted foods for later in the cycle when your body will thank you for it. And finally some examples of meals for the follicular phase:

  • Fresh fruit salad with yoghurt – whatever is in season is best
  • Lentil salad with yellow peppers and pumpkin seeds with balsamic olive oil dressing
  • Tofu or egg stir fry with peppers, broccoli, mung bean sprouts

Over to you…

I hope this article gave you some inspiration on how to eat to feel fresh and light during the follicular phase! If you’re interested in reading more about nutrition and the menstrual cycle check out the posts linked below. Like this post and follow my blog for more recipes and posts on how to eat to support your menstrual cycle.

  • Tell me in the comments below what are your favourite foods or meals to eat during this part of your cycle?
  • If you want to work with me to get healthy and balance your hormones, contact me for more information about the nutrition and health coaching packages I offer.

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Sources

Abuzeid Y. 2020. Impact of Vitamin D Deficiency on Reproductive Outcome in Infertile Anovulatory Women with Polycystic Ovary Syndrome: A Systematic Literature Review. Current Developments in Nutrition. 4

In the Flo by Alissa Vitti 2020