Getting to that time of the month can get really tough… especially if you suffer from extreme PMS – talking about breast tenderness, cramps, mood swings, extreme hunger, cravings, irritability, low energy [and the list can keep going]…
It’s frustrating AF because it feels like it gets in the way of your life and your daily activities.
But what if I tell you that it doesn’t have to be like that??
You see, we’ve never been really taught on how our body really works, and more precisely how our menstrual cycle works.
Most women think of their cycle as bleeding and non-bleeding days🩸, and if you’re trying to get pregnant, maybe you think about ovulation as well.
But the truth is that there are actually four phases that compose our monthly cycle, and each one has specific effects on your body, energy 🥱, hunger levels and mood.
And based on those phases there are a ton of different things you can do to feel better throughout the month. Starting on what you eat each phase, the type of workout you do 🧘♀️ and self-care practices.
But since it is a ton of new info, today I’m gonna start with the basics: understanding your body by learning how it works.
Menstrual phase
The menstrual phase is actually the last part of your menstrual cycle, because it is when the uterine lining from the past month sheds to prepare the uterus for a fresh new cycle. However in Western medicine we consider it the beginning. And because I’m gonna spam you with a ton of info and for ease sake I’m gonna leave it as phase number one….
So as mentioned above, the menstrual phase is the time when you’re bleeding. During this time your sex hormones: estrogen, progesterone, testosterone [yes we do produce testosterone too] are at their lowest that’s why you may feel more moody, tired and irritable [these symptoms are way more aggressive when there’s a hormonal imbalance)
This phase should last from 5 – 7 days.
Follicular Phase
In the follicular phase your hormones estrogen and testosterone start to rise because as its name suggests this is the time where your ovaries start producing new follicles which once mature, will eventually release an egg for fertilization.
During the follicular phase you start feeling more energetic, less hungry and less moody.
This phase goes from around day 7 to 12 [this is an estimate and the days change depending on the length of your menstruales cycle].
Ovulation Phase
Remember the follicles that were being matured on the follicular phase? Well this is the time where your hormone FSH [follicle-stimulating hormone] sends a signal to your ovaries to release an egg for the possibility to get fertilized aka ovulation.
Ovulation only lasts 1 day, and this is the time where you can get pregnant.
At this point your estrogen and testosterone are at their peak which means that’s when you feel GREAT! With lots of energy, stamina, creativity and higher self-esteem [yes even that gets affected].
NOTE: if you are suffering from a hormonal imbalance then ovulation may not take place. This means that there’s no chance for you to get pregnant. But be careful!
Because even though you’re not looking for a pregnancy right now [or ever], ovulation is vital because when you ovulate you produce progesterone naturally which is crucial for holding a pregnancy, reducing inflammation, promoting a better sleep, calming your nervous system, building muscle and protecting you from cardiovascular disease.
However not ovulating doesn’t mean that you won’t bleed 
because your uterine lining still needs to shed when there’s no implantation to prep for the next cycle.
If you are not sure if you’re suffering from a hormonal imbalance or you want to understand better how your body works, you can always book a FREE 30-min cycle assessment with me HERE.
Luteal phase
This is the phase where progesterone peaks, and estrogen rises slightly. If you get pregnant the progesterone stays high during pregnancy; however if you don’t then hormones drop to their lowest levels – about 1 week before your period starts.
This downward shift is responsible for symptoms of PMS [Premenstrual syndrome] like low energy, decreased stamina, mood swings, increased hunger, breast tenderness, headaches, water retention, etc.
And a quick note in here: mild PMS is completely normal because of this shift in your hormones. However extreme PMS like we talked about at the beginning of this post is not. Your period doesn’t have to be painful!
HOLA! I’M MARIA
Certified Nutritional Practitioner [Hons.] aka holistic nutritionist and women’s health advocate at heart because I truly believe that when you actually FEEL GOOD then you have the energy and the drive to pursue the live of your dreams.
That’s exactly why my main goal to help YOU re-balance your hormones through whole foods by teaching YOU how to get in tune with your menstrual cycle so you can not only FEEL EMPOWERED every-single day but also so YOU can have more energy to be productive and more creative by living a life you love.
If you’re here, come say hi on insta @vitalia.nutrition where I’m always hanging out and where I share my weekly adventures, new product finds, nutrition hacks, tips, recipes and IGTV videos 
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