The Tea
The simple meaning of embracing your period is accepting a biological process happening within your body. So, you can get an idea of when my energy level is higher and lower, and based on that, what changes do you need to make in your lifestyle to achieve maximum performance during a busy life?
This article explores how embracing your period and syncing with your cycle can lead to a more empowered and fulfilling life.
The Brew
Phases of Menstrual Cycle
The menstrual cycle typically lasts around 28 days, although variations are common.
The cycle consists of four phases:
- Menstrual phase
- Follicular phase
- Ovulation
- Luteal phase.
Menstrual phase (Day 1-5)
During the menstrual phase, the levels of estrogen and progesterone – two key hormones in the menstrual cycle drop. It triggers the release of prostaglandins, which cause the uterus to contract and expel the uterine lining through the cervix and vagina. This shedding is what we commonly refer to as a “period”
The normal level of estrogen raises the serotonin hormone, which is essential for reducing feelings of depression and anxiety. During this stage, serotonin levels are also low due to low estrogen levels. As a result, you may feel anxious and depressed.
How to sync lifestyle
As your energy level is low, prioritize rest, stay hydrated, eat nutritious food that has lower calories and high carbs, and a diet rich in iron & vitamin C.
Engage in gentle exercises like Yoga (such as Vajrasan, shashakasna, and Vyaghrasan) and Pranayama-breathing practice (such as Bhramari and Anuloma vilom) to alleviate discomfort.
If you’re not up for physical movement, consider practicing mindfulness meditation or guided relaxation. These practices can help you stay connected to your body and manage any discomfort you might be experiencing.
Here, I wanted to share one interesting thing. In ancient India, women were isolated in different homes during their menstrual phase. Where she is not responsible for household chores and cooking. So that, she can get complete rest during her period. It shows that ancient Indians were much ahead of their time. Sadly, this practice is not adapted to the modern era.
Follicular phase (Day 6-14)
Your body begins to mature your egg as your hormonal levels (FSH) increase during this phase. Along with this, your estrogen level will also increase as a result, your energy and confidence will also go up. During this phase, our bodies are more insulin sensitive, which means that we can take in more carbohydrates and low calories, particularly if you’re boosting your strength training and also consuming omega-3 supplements.
How to sync lifestyle
You should include green veggies in your diet. If you do muscle building, add protein and eggs. As your energy level is very high you should perform intense exercises such as Boxing, Swimming, Running, and Hiking. For mental wellness start doing brainstorming exercises, start planning your next project, and socialize.
Ovulation (around 14th day)
The ovulation phase commences with a rise in luteinizing hormone and follicle-stimulating hormone levels. Luteinizing hormone promotes egg release (ovulation). This is the most fertile time for planning a pregnancy, that’s why some individuals experience an increase in sexual desire or libido during the ovulation phase.
How to sync lifestyle
As your energy levels are at its peak, consider integrating more intensive workouts, outdoor activities, or social exercise classes during this time. Utilize this phase to engage in self-care activities that improve your mood, including spending time with friends, practicing hobbies, or taking short trips.
Luteal phase (Day 15-28)
The luteal phase begins just after the ovarian follicle releases its ovum. After that, the ovarian follicle became the corpus luteum. Now, corpus luteum secretes progesterone. Due to high levels of progesterone, some women experience mood swings, irritability, anxiety, or even depression. Which is known as PMS (premenstrual syndrome)
How to sync lifestyle
You are less sensitive to insulin in this phase, so it’s time to reduce carbohydrates and increase hormone-loving fats. Magnesium-rich foods are great, such as spinach, dark chocolate, legumes, avocado, banana, raspberries, salmon, and tuna. Because magnesium can help alleviate symptoms of PMS.
Spend some time doing things that make you happy. Avoid intense exercise. Focus on gentle activities like walking, meditation, and yoga.
The Pour
Syncing your lifestyle with your menstrual cycle can help you adjust your self-care practices to fit each phase. By doing this, you can improve your ability to manage energy levels, mood, and physical symptoms. One thing to remember is that each individual’s menstrual cycle experience is unique. It’s not about adhering to strict rules, it’s about finding what works best for you based on your own responses and needs. So, monitor your cycle, listen to your body’s signals, and adjust as necessary for a balanced cycle.
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