Support During Your Cycle Phases

Margot Witteveen

Let’s discuss how to support yourself during both Follicular and Luteal phase

The benefits of supporting yourself in each phase:

  • Take advantage of each phase
  • Better understanding of yourself
  • Customize your lifestyle during each phase

Your Follicular Phase: is the first day of menstruation and ends when an egg is released to signal ovulation. These are days 1 (first day of menstruation) through day 14.   Think of yourself as having a fully charged battery.

You may experience:

  • More energy
  • Better athletic performance
  • Lower appetite
  • Generally, more extroverted, and ready to tackle challenging projects (especially as you approach ovulation)

Support your increase in estrogen by:

  • Adding more cruciferous vegetables (broccoli, kale, cauliflower)
  • High-quality proteins
  • If your hormones are balanced and you are not in a stressful season, time to load up on those HIIT classes or endurance training sessions
  • Add in 1 tbsp. of flax and pumpkin seeds daily (we love seed cycling!)

 

Your Luteal Phase: is day 14-28 (28 days is an average length). This begins after ovulation. Think of the luteal phase as a time to recharge your batteries.

You may experience:

  • Lower energy
  • Less confident
  • Increased sensitivity and lower mood
  • Slower gut movement (more constipation and bloating). We especially like to track this with our 1:1 clients.
  • Less extroverted
  • Increased appetite
  • More cravings (yes that chocolate craving is real, girl)
  • Damning your follicular self for packing your calendar

Support your estrogen metabolism and rise in progesterone by:

  • Adding more cruciferous vegetables (it’s a theme)
  • Balancing your blood sugars with fibrous carbs, healthy fats, and high-quality proteins
  • Increased gentle/restorative exercise (less HIIT)
  • Add in tbsp. of sunflower and sesame seeds daily
  • Make sure you are having regular poops to secrete excess estrogen (more on this later)

Want to enhance your experience?

  • Start tracking your cycle
  • Start taking your basal body temperature
  • Find your Goldilocks amount of exercise. Too little or too much can exacerbate hormonal symptoms
  • High quality sleep is underrated
  • Stock up on greens and fiber. Pooping helps remove excess estrogen (it’s one of the ways we detox estrogen)
  • Stress management – we can’t stress this enough. There are many options find what works for YOU

 

Things to consider:

  • A normal cycle is roughly 28 days but some can be longer or shorter
  • Painful PMS and/or heavy cycles are not normal – At PPW are very vocal about this
  • Try reducing (or eliminating) alcohol and caffeine 1 week prior to your period
  • You can have a period without ovulation
  • Your gut health and hormone health go hand in hand
  • Tracking your basal body temperature is another way to monitor your phases
  • Your menstrual cycle is a vital sign 

We know many of you struggle with conditions such as PCOS, irregular periods, or endometriosis. These recommendations can still help and give your body a gentle nudge in the right direction.

Wishing you Health + Happy Hormones

 

 

Noticed something is off? Reach out to us at: info@perfectlyportionedwellness.com

 

 

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