Let it shine: Embracing inner summer aka the ovulatory phase

It’s been a while since I shared my experiences with menstrual cycle awareness practice and part of the reason is that it has become such a habit for me to live this way that I don’t consciously think about it as much as I used to. Menstrual cycle awareness is exactly that, living with a conscious awareness of your menstrual cycle. I’m not sure I really like the term but at least it does what it says on the tin. In their book Wild Power, Alexandra Pope and Sjanie Wurlizter use the term “Menstruality” which I also love as it brings in the elements of spirituality and mysticism which are directly tied to this practice.

Today I want to share about my experience with inner summer aka the ovulatory phase. Usually the second half of our cycle gets the most attention because PMS and difficult periods can be the most disruptive to our lives and therefore the luteal and menstrual phases are the ones we tend to focus on. Ovulation is usually forgotten about, until we decide we want to get pregnant and then it becomes the holy grail and something to be measured, analysed and hunted down. However, I think there is such a beauty in the ovulatory phase even for women like me who are not ready to have children yet, or those who have already passed this phase of life.

To begin with the science, ovulation is the process of releasing an egg from one of our ovaries. Ovulation itself can be considered as the main event of the menstrual cycle because if we do not ovulate, we do not menstruate. Yes, you can still experience a bleed during an an-ovulatory cycle but you will not be fertile and it is not considered to be a true period. To me, ovulation is the creative miracle of feminine energy and something to be celebrated. Ensuring healthy ovulation is an important part of my holistic health coaching practice as it brings so many benefits on all levels of our being: physical, mental, emotional and spiritual.

The ovulatory phase begins a few days before ovulation and lasts until a few days after. It can also be considered the “fertile window” for women practicing fertility awareness method as these are the days when we are most likely to get pregnant if we aren’t using contraception. At the beginning of the ovulatory phase, we are dominated by the hormone estrogen but we also experience spikes in Follicle Stimulating Hormone (FSH) and Luteinising Hormone (LH) which cause a mature egg to be released. Progesterone levels remain low until after ovulation as this hormone is released from the ovary at the site the egg was released.

Image credit: Hello Clue app

For me ovulation brings with it this sense of expansion and super-human capacities. In a good month, I can feel energised and radiant and like I can handle anything life throws at me. There is this almost fizzing creative energy where I feel inspired and have many ideas for creative projects, my business and life in general. It’s also a time when I feel most social which as an introvert I embrace whole-heartedly. Often I find being around other people exhausting and I need time to recharge afterwards but around ovulation my social capacity increases a lot! I feel like I have more energy for my close relationships and a greater capacity to put myself out there in challenging social situations.

It’s also a time when I feel my most physically attractive and confident. At this time of my cycle I love wearing clothes which feel feminine and taking the time for self-care routines which make me feel beautiful like taking time to style my hair or painting my nails. At other times in my cycle my self-care is more focused on the emotional level like meditation, journalling and relaxation. During ovulation I feel more liberated and comfortable in my body but there is also this sense of magnetism which I think runs even deeper than the physical level. I think as women we just have this energy during ovulation that attracts others, whether that is sexual partners, friends, work connections or even children.

Before I started to practice menstrual cycle awareness, I did notice these subtle differences but I didn’t understand what I was experiencing. I distinctly remember one week feeling on top of the world and the next feeling it come crashing down around me. I would wonder what was going wrong and point the finger of blame towards others or towards my own body. In reality the shifts we experience are perfectly natural and more gradual like a tide moving in and out throughout each month, the waxing and waning of the moon or the changing of the seasons. When we have present awareness and consciously go with this flow rather than fighting against it, life can be a truly beautiful experience.

Although awareness is always the best place to start, actually making lifestyle changes can be tough. One of the ongoing problems I have with this phase of my cycle is that I think that I can do it all. I start multiple projects at once and then either don’t finish them or burn myself out trying to finish what I started. I struggle to decide how to spend my energy, whether to focus on work or play. I fill up my diary for the next few weeks without realising that once my inner autumn aka pre-menstrual phase arrives I am more likely to want to chill at home with a book or spend time writing rather than going out dancing or hosting workshops. This is why using a period tracker app or calendar can be a useful tool because it helps you to think ahead and plan accordingly!

I find that channeling the increased energy of the ovulation phase into one or a few projects is the best way to feel fulfilled rather than overwhelmed by the end of the cycle. It can be extremely satisfying to see a creative project or a specific task through from start to finish over the course of the month. If we germinate ideas and set goals after our period and focus our energy throughout the cycle, we really can achieve great things. Just like we have this sense of closure and preparation for hibernation at the end of summer, it brings us a sense of fulfillment to tie up lose ends as we approach our next bleed and we can surrender to relaxation knowing that we have put our creative energy to good use.

If you are interested in learning more about living in sync with your menstrual cycle, take a look at my other posts in the menstrual cycle awareness category and definitely consider reading the book Wild Power which I recommend to all of my female health coaching clients. Discovering and syncing with this inner rhythm has helped me so much to understand and connect with my body, my feminine energy and nature itself. It’s something that is rarely talked about and we are not taught in school but yet it is a current that runs under the river of our lives and affects everything we do. Living in a female body comes with many challenges but I would never change it for the world.

Over to you…

Do you currently track your menstrual cycle? What is your experience of ovulation aka inner summer? Is it a time you are consciously aware of or would like to be in the future? Let me know your thoughts in the comments below. Like this post and follow my blog for more posts on nutrition and yoga for healthy, balanced hormones!

If you are looking for guidance, support and accountability on you health journey, pleaseĀ contact meĀ or check out the nutrition and holistic health coaching packages I offer. I am a qualified Public Health Nutritionist and hatha yoga teacher and my specialty is helping women to balance their hormones and heal their body and metabolism after restrictive dieting. I would love to work together with you to move past any health blocks and get you feeling your best again!

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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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