Woman Code – 4 Menstrual Cycle Phases Overview
The Four Menstrual Cycle Phases
There are five hormones that are responsible and active during the four phases of the menstrual cycle; estrogen, testosterone, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH). These key hormones have a strategic and important job of regulating the main functions within the reproductive organs throughout the average 28 day cycle. An imbalance of the biofeedback between the glands and the hormones,can cause a wide range of symptoms. It is important for women to understand the rhythm of their bodies. Utilize the optimal times for conceiving by tracking periods and ovulation (increase/change in discharge). And ultimately knowing how to manage each phase with foods, vitamins, and self love. Your body does a lot for you and all organs need to be healthy in order for you to embody balanced hormones, everyone’s flow and experiences are different, so treat it kindly and be proud of your cycle.
Phase One: Menstruation
Duration: 3-7 days
Hormone Focus: Progesterone production drops and the corpus luteum disappears. The uterus lining starts to shed and estrogen levels peak. The hypothalamus is stimulated preparing for another cycle.
Body Focus: There may be brown spotting and/or red bleeding. With other symptoms such as pelvic cramping, headache, low backache, fatigue, and cravings.
Menstruation Food: eat goods that are going to provide the body with needed iron and zinc. It is crucial to drink lots of water and consume water-rich fruits and veggies because of the amount of fluids you are losing, and the body needs extra energy to shed the uterine lining. Seafood and sea-based veggies are good for restoring blood and kidney health. Try to avoid sugars and coffee, along with foods that have a higher glycemic index.
Grains: Buckwheat
Veggies: Beet, Kale, Kelp, Mushroom, and Water Chestnut.
Fruits: Blackberries, Blueberries, Grapes, Cranberries, and Watermelon.
Legumes: Black soybeans.
Nuts: Chestnuts.
Meat: Duck or Pork.
Seafood: Catfish, Clam, Crab, Lobster, Mussel, Oyster, Sardines, and Scallops.
Other: Bancha Tea, Decaf Coffee, Miso, Salt, and Turmeric.
Phase Two: Follicular
Duration: 7-10 days
Hormone Focus: Hypothalamus signals the pituitary gland to send follicle-stimulating hormones into the ovaries. The ovary then prepares to release several egg follicles that will swell in preparation for the upcoming ovulation. Meanwhile, estrogen increases to thicken the uterine lining so that an egg can attach itself to it
Body Focus: Physical energy increases and there should be little to no vaginal secretions.
Follicular Food: Choose fresh, vibrant, and light foods for more energy. At this time the body can tolerate foods with high phytoestrogen content.
Grains: Barley, Wheat, Oat, and Rye
Veggies: Artichoke, Broccoli, Carrot, Lettuce, Parsley, Peas, Rhubarb, String Beans, and Zucchini.
Fruits: Avocado, Grapefruit, Lemon, Lime, Orange, Plum, Pomegranate, and Sour Cherry.
Legumes: Black-eyed peas, Green Lentil, Lima Bean, Mung Bean, and Split Pea.
Nuts: Brazil, Cashew, and Lychee.
Meat: Chicken and Eggs.
Seafood: Freshwater Clam, Soft Shell Crab, and Trout.
Other: Nut butter, Olives, Pickles, SauerKraut, and Vinegar.
Phase Three: Ovulation
Duration: 3-4 days
Hormone Focus: There is a large rise in follicle-stimulating hormone in the body and a decrease in testosterone and luteinizing hormone. The follicle swells and bursts releasing the egg into the fallopian tube and travels into the uterus.
Body Focus: Vaginal discharge increases and some may experience pelvic pain with the release of the egg. Typically cravings, headaches, and energy levels fluctuate.
Ovulation Food: Go easy on carbs by eating lighter foods like grains and foods rich with antioxidants and fiber. Make sure to include veggies and fruits into your meals to boost your energy levels.
Grains: Amaranth, Corn, and Quinoa.
Veggies: Asparagus, Red Bell Peppers, Brussel Sprouts, Chicory, Chive, Dandelion, Eggplant, Okra, Scallions, Spinach, and Tomatoes.
Fruits: Apricot, Cantaloupe, Coconut, Fig, Guava, Persimmon, Raspberries, and Strawberries.
Legumes: Red Lentil
Nuts: Almonds, Pecans, and Pistachio.
Meat: Lamb
Seafood: Salmon, Shrimp, and Tuna.
Other: Chocolate, Coffee, Ketchup, and Tumeric.
Phase Four: Luteal
Duration: 10-14 days
Hormone Focus: The corpus luteum (follicle from which egg bursts) grows on the surface of the ovary. Progesterone levels increase which signals the body to keep the uterine lining intact. The pituitary gland stops sending out follicle-stimulating hormone and luteinizing hormone to ensure only one egg is released at a time. Towards the middle stage estrogen starts to increase because the corpus luteum is reabsorbed into the body. Progesterone will stop, triggering your period towards the end of the phase, and testosterone and estrogen rises.
Body Focus: Some may experience premenstrual symptoms like bloating, irritability, headaches, mood swings, and more cravings.
Luteal Food: Eat calcium, magnesium, and vitamin B rich foods to promote staving off cramps and also promotes progesterone. Consume a good serving of leafy greens to increase fluid retention. Adding fiber to your meals will help the liver and large intestine flush estrogen through the bowels.
Grains: Brown Rice and Millet.
Veggies: Cabbage, Cauliflower, Celery, Collard, Cucumber, Leek, Garlic, Ginger, Onion, Parsnip, Pumpkin, Radish, and Sweet Potatoes.
Fruit: Apples, Dates, Peaches, Pear, and Raisins.
Legumes: Chickpeas
Nuts: Hickory, Pine Nut, and Walnut.
Meat: Beef and Turkey.
Seafood: Cod, Flounder, and Halibut.
Other: Mint, Peppermint, and Spirulina.