Welcome to the Four Seasons of the Menstrual Cycle: Part 3

This is a four part series on your menstrual cycle of what is happening within your body and how to complement your hormones with diet and exercise.

You can find the introduction here

This is Part 3

The Ovulatory Phase (Summer) approximately to 15 to 21 Days

The Ovulatory phase occurs roughly 14 days after the first day of your period.

This is the time your body will be releasing an egg into the fallopian tubes in preparation for fertilization. At the same time your levels of oestrogen and testosterone are at there highest giving you lots of social, outgoing and sexy flirty feelings. But this phase is short lived. Progesterone doesn’t like you having too much fun and after ovulation, it too starts to incline as well, giving you feelings of feeling sluggish, introverted, protective of yourself and snuggly. (I know this is when I start feeling the internal conflict of “Let’s go out! But I want to stay inside, at home in front of the telly feelings”) I am more indecisive and can totally infuriate myself because I can’t decide.  

You may also start to feel a little bloated, constipated, irritable, and nauseated. Furthermore, you may be feeling extra tired, extra hungry, have mild cramping and sugar cravings.

These are some of the symptoms of ovulation so its great when you know your cycle and can track your feelings. When you listen to your body and know what is going on, it gives you the control. If you feel energetic go out and have fun. But if you are feeling less than so, stay home and give yourself permission to rest.

How to best to support this phase: Use this phase to boost the energy levels you do have and to deter those constipation, bloating and sluggishness symptoms. By increasing fibre in your diet and maintaining exercise this should help with constipation. In addition, avoid salty foods as this attracts water and gives you that bloated, I could explode feeling. You may be having cravings here as well

What to hydrate on: Lots of water, green, black and herbal teas, smoothies with lots of green vegetables and coconut water.

Animal Sources to consume: Beef, fish, shellfish, eggs and chicken.

Plant Sources: Cauliflower, broccoli, Green leafy vegetables, cabbage, spinach, tomatoes, potato, capsicum,  eggplant, zucchini, squash, lettuce, cucumber, radish, watermelon, melons, grapes, grapefruit, plums, pears, peaches, berries, goji berry, micro-greens, spirulina,  sunflower seeds, macadamia nuts and pistachios. The cruciferous vegetables help with flushing out any excess of oestrogen. In addition, some vegetables mentioned are high in fibre especially the skins, so where possible keep the skins on, and the watery fruits keeps you extra hydrated. 

How to Exercise: Your energy is starting to decrease but this is the time to give yourself a little push and motivational pep talk as your body will thank you for it. I do tend to take it a little easier than the previous two weeks and don’t feel like such a machine working at its full capacity. I still lift the same weights, but I don’t do the same amount of reps and towards the end of the rep, I may put the weight down a notch. For example, arm curls for 10 Reps at 10kg and then 5 Reps at 7kg. In addition, I cannot run as strong.

How to Support Your Mental State: This is a wonderful time to be social, network, go on a date, schedule staff meetings and have those tough conversations. Your head is clear, and you are ready for more social interactions.

Check out my recipe ASIAN INSPIRED SOFT CABBAGE SALAD WITH HOKKIEN NOODLES AND MACADAMIA'S that is easy to make and light on the belly (doesn’t trigger bloating) which complements this time of the month. It serves four with each serving totaling 194 calories.

In addition, this meal includes a variety of Brassica’s which offer gut healing properties as they promote gut health through the gut microbiome.

Keep tune for next weeks blog and the last post on The Menstrual Cycle Part 4. The Luteal Phase Autumn)

Until next time

Theresa Gray