As women, we are well aware of our period. It's the one thing we have to consistently deal with every month for the bulk of our lives. However, there are 3 other phases in our cycle that we don't often think about (ok maybe ovulation) but guess what? They're important too.
You may or may not realize this, but we experience symptoms all month long that are related to each phase of our cycle and our lifestyle and stress levels can influence the way we feel during each phase.
Your cycle doesn't have to be a nightmare, but it's important to understand that hormones are always playing a role in how we feel, which is why we need to support them properly.
Here are the 4 phases and how to support them to help you feel balanced all month long.
Follicular Phase
Comes after your period and lasts 7-10 days
Estrogen and progesterone are both low at the beginning
Estrogen starts to slowly climb during this time to thicken the uterus lining to host the egg
FSH (Follicle-stimulating hormone) is released to prepare for the egg
You feel good physically and emotionally
Energy increases as estrogen rises
Signs of a hormone imbalance during this phase:
Estrogen headaches
Fatigue
Anxiety
Bloating
Moodiness
Emotional eating
Supporting this phase:
Consume essential fatty acids to help control inflammation
Get plenty of exercise
Eat lean protein for building and repairing
Eat plenty of fruits and vegetables to assist with detoxification
Phytoestrogens like flax, pomegranates, legumes, fermented soy (if tolerated), raspberries, and almonds are very helpful
Practice self-care and stress management techniques
Ovulation Phase
FSH is suppressed and LH (Luteinizing hormone) releases the egg
Estrogen increases
There's a surge in energy for 3-4 days
Signs of a hormone imbalance during this phase:
Pelvic pain
Supporting this phase:
Fish oil to help balance prostaglandins
Bromelain to help with pain
Vitex (chaste berry) can be helpful with pelvic pain (takes a few months to notice a difference)
Small frequent meals to help balance blood sugar
Complex carbohydrates to help sustain energy
Exercise while energy is high
Luteal Phase
Lasts 7-10 days
Pituitary stops making FSH and LH
Progesterone increases and then stops at the end of this phase to allow the menstrual phase
Testosterone and estrogen rise towards the end
Energy can be low during this phase
Signs of a hormone imbalance during this phase:
Low-grade migraines
PMS symptoms
Disrupted menstrual cycle (spotting, early period)
Supporting this phase:
Probiotics
Fiber rich complex carbohydrates to assist with detoxing excess estrogen's
Liver-friendly foods such as cruciferous vegetables
Adrenal adaptogens such as licorice root to help keep progesterone and estrogen balanced (best started in ovulation phase)
Get extra sleep to help with energy levels and to keep cortisol levels in check
Moderate exercise
Manage stress because stress can cause PMS symptoms
Vitamin C and a B complex supplement can help keep testosterone levels in check and prevent PMS symptoms
Menstrual Phase
Progesterone production stops
Estrogen is at it's highest then drops to signal the cycle to start over
Uterine lining sheds and bleeding starts
Signs of a hormone imbalance during this phase:
Lower backaches
Fatigue
Cramps
Cravings
Heavy bleeding and clotting
Supporting this phase:
Magnesium and B6 to help clear estrogen's (blackstrap molasses is a great source and is also high in iron)
Bromelain can help with cramping
Light exercise, go easy during this time
Get plenty of rest
Avoid caffeine and alcohol because these can aggravate symptoms
Eat dark leafy greens, especially from the cruciferous family
Essential fatty acids and probiotics to balance inflammation
The key to having balanced hormones is supporting some key organs in the body. If you want to learn more, check out my FREE 7-Day Hormone-Healthy Kick-Start where I'll show you how to do just that.
Or grab your FREE Quick-Start Guide to Hormone Healthy to learn which foods you can start including today for balanced hormones.
Want to dive deeper? Check out The Hormone Healthy Plan where you'll work with me for 4-6 weeks in my private Facebook group and discover EXACTLY what and how to eat for balanced hormones and a more energetic and vibrant you!