Women’s Health

Menstrual Cycle Guide: Understanding and Supporting Your Cycle

The menstrual cycle is a natural process that affects physical, emotional, and mental well-being. Understanding its phases can help you optimize your health, productivity, and self-care.

Phases of the Menstrual Cycle

A typical cycle lasts 28 days, though it can range from 21 to 35 days. It has four phases:

1. Menstrual Phase (Days 1–5)

• What Happens: The uterine lining sheds, leading to your period.

• Symptoms: Low energy, cramps, fatigue.

• Recommendations:

• Nutrition: Warm, nourishing foods like soups and stews; focus on iron-rich foods (spinach, lentils, red meat).

• Exercise: Gentle yoga, stretching, or walking.

• Self-Care: Rest, use a heating pad for cramps, and prioritize sleep.

2. Follicular Phase (Days 6–14)

• What Happens: The body prepares for ovulation as estrogen rises.

• Symptoms: Increased energy, mental clarity, improved mood.

• Recommendations:

• Nutrition: Leafy greens, lean proteins, and healthy fats.

• Exercise: Strength training, cardio, or trying a new workout.

• Self-Care: Set goals, focus on creativity, and plan for the month ahead.

3. Ovulation Phase (Days 14–16)

• What Happens: An egg is released, and estrogen peaks.

• Symptoms: High energy, increased libido, confidence boost.

• Recommendations:

• Nutrition: Antioxidant-rich foods like berries, nuts, and seeds; stay hydrated.

• Exercise: High-intensity workouts or group fitness classes.

• Self-Care: Socialize, schedule important meetings, and enjoy activities that make you feel confident.

4. Luteal Phase (Days 17–28)

• What Happens: Progesterone rises to support a potential pregnancy; if no fertilization occurs, hormone levels drop.

• Symptoms: PMS symptoms (bloating, mood swings, fatigue).

• Recommendations:

• Nutrition: Magnesium-rich foods (dark chocolate, bananas), reduce caffeine and sugar.

• Exercise: Light cardio, Pilates, or restorative yoga.

• Self-Care: Practice mindfulness, journal, and focus on stress relief.

Tips for Supporting Your Cycle

1. Track Your Cycle

• Use apps like Clue or Flo to monitor patterns and predict phases.

• Note symptoms, energy levels, and emotions to plan your activities.

2. Support Hormonal Balance

• Maintain a balanced diet with whole foods.

• Incorporate omega-3s, fiber, and adaptogens like maca or ashwagandha.

3. Hydrate and Rest

Common Symptoms of Perimenopause

1. Irregular periods

2. Hot flashes and night sweats

3. Mood swings or irritability

4. Sleep disturbances

5. Weight gain or changes in metabolism

6. Reduced libido

7. Vaginal dryness

8. Fatigue

9. Brain fog or memory lapses

Lifestyle Strategies for Managing Perimenopause

1. Nutrition for Hormonal Balance

• Include Phytoestrogens: Foods like flaxseeds, soy, and legumes mimic estrogen and may reduce symptoms.

• Focus on Whole Foods: Prioritize fruits, vegetables, lean proteins, and healthy fats (avocado, nuts).

• Boost Calcium and Vitamin D: To support bone health, eat dairy, fortified plant milk, leafy greens, and fatty fish.

• Limit Sugar and Processed Foods: These can worsen inflammation and energy fluctuations.

• Stay Hydrated: Drink plenty of water to combat dryness and fatigue.

Supplements:

• Magnesium: Eases anxiety, supports sleep, and reduces cramps.

• Omega-3 Fatty Acids: Improves mood and reduces inflammation.

• B Vitamins: Supports energy and brain function.

• Adaptogens: Herbs like ashwagandha or maca may help balance hormones.

• Herbal Remedies:

• Red clover may alleviate hot flashes.

• Evening primrose oil can help with breast tenderness.

• Hormone Replacement Therapy : still controversial but some women are considering it, please talk to your healthcare provider 

Their Benefits

1. Adaptogens

• Ashwagandha: Reduces cortisol, improves stress management, and supports energy levels. Recc 2 weeks on, 2 weeks off schedule to cycle the cortisol 

• Maca Root: Balances estrogen levels, enhances libido, and boosts mood.

• Rhodiola Rosea: Improves mental clarity, reduces fatigue, and enhances resilience to stress.

2. Phytoestrogens

• Derived from plants, these mimic estrogen and may reduce symptoms of hormonal imbalances.

• Soy Isoflavones: Helps with hot flashes and bone health during menopause.

• Red Clover: Supports cardiovascular health and reduces menopausal symptoms.

• Flaxseed: A natural source of lignans that help balance estrogen.

3. Vitamins and Minerals

• Vitamin D: Essential for bone health and immune support; aids in hormone production.

• Vitamin B Complex: Supports energy production, mood stabilization, and stress management.

• Magnesium: Helps with muscle relaxation, reduces PMS symptoms, and promotes better sleep.

• Zinc: Aids in regulating hormones and supports reproductive health.

4. Omega-3 Fatty Acids

• Found in fish oil or algae supplements, omega-3s reduce inflammation, support brain health, and stabilize mood swings.

5. Evening Primrose Oil

• High in gamma-linolenic acid (GLA), it can help alleviate breast tenderness, PMS symptoms, and skin dryness.

6. Black Cohosh

• Commonly used for menopause, it may cause issues with blood pressure. may reduce hot flashes, night sweats, and mood swings.

7. Vitex (Chasteberry)

• Helps balance progesterone levels and is particularly effective for PMS, irregular cycles, or symptoms of PCOS.

8. DIM (Diindolylmethane)

• Found in cruciferous vegetables, DIM supports healthy estrogen metabolism, reducing symptoms of estrogen dominance.

9. Probiotics

• Gut health plays a critical role in hormone balance. Probiotics can support digestion and help regulate estrogen levels.

10. Collagen Peptides

• Supports skin elasticity, joint health, and hormone production, especially during menopause.( previous Studies have shown not recc in cancer pts or pts with history of cancer)

* Because hormonal supplements can be very powerful. Please discuss with your healthcare provider as it may cause other Adverse effects.