Harnessing Your Menstrual Cycle for Better Health and Balance
The menstrual cycle is a natural part of life for many people, yet it often remains unspoken and misunderstood. During adolescence, many of us quickly learn that menstrual cycles come with both physical and emotional symptoms. However, we may not realize how to harness our cycles for a healthier, more balanced life.
Understanding and working with your menstrual cycle can help you find balance in your life.
The menstrual cycle is a natural part of life for many people, but it often remains misunderstood and rarely discussed. During adolescence, many of us become familiar with PMS, which is typically associated with period cramps and mood swings. While we recognize discomfort during PMS, we often overlook or aren’t informed about how our cycles impact us throughout the month.
Have you ever experienced sudden bursts of motivation followed by periods of low energy and lethargy? These shifts could be linked to hormonal changes throughout the menstrual cycle. By recognizing and going with the flow of these changes (pun intended), we can work with them to improve our health, workplace performance, and personal productivity.
Understanding the Menstrual Cycle
The menstrual cycle usually lasts between 21 and 35 days, with an average of 28 days. While we often think of it in terms of 3 phases—menstruation, the non menstruating part, and ovulation—there are actually 4 distinct phases driven by hormonal changes:
Menstruation: This phase starts the cycle with the shedding of the uterine lining, resulting in menstrual bleeding that lasts about 3 to 7 days.
Follicular phase: After menstruation, the body prepares for ovulation. The pituitary gland releases a hormone that stimulates the ovaries to produce follicles, one of which will mature into an egg.
Ovulation: Mid cycle, a surge in hormones triggers the release of the mature egg from the ovary.
Luteal phase: Following ovulation, the body produces progesterone to prepare the uterine lining for a potential pregnancy. If fertilization doesn’t occur, progesterone levels drop, leading to the start of a new cycle.
Hormones like estrogen and progesterone fluctuate throughout the menstrual cycle, impacting both emotional and physical health. A common misconception is that PMS naturally involves dramatic mood changes and low energy levels. However, the infamous PMS week doesn’t have to be negative if we learn to work with it. By understanding these phases and their effects, we can better manage our moods and productivity throughout the month.
Traditional research often highlights hormonal imbalances as a negative aspect of the menstrual cycle. Instead, we should focus on how hormonal changes can support us:
Estrogen: Peaks during the follicular phase and just before ovulation. This boost in estrogen can enhance energy levels, improve mood, and sharpen cognitive function. It’s a time when many people feel more vibrant and capable, making it ideal for tackling challenging tasks and engaging in social activities.
Progesterone: Rises during the luteal phase. While it can cause symptoms like bloating, breast tenderness, and mood swings, it’s also a hormone that prepares the body for a potential pregnancy. Progesterone can also help improve sleep and reduce anxiety.
Changes in estrogen, progesterone, cortisol (stress hormone), and serotonin (a feel good substance) levels can lead to PMS, for which symptoms can include irritability, anxiety, and depression. However, maintaining a healthy lifestyle—such as getting enough sleep, eating a balanced diet, and exercising regularly—can help mitigate these symptoms and support overall wellbeing.
Hormonal Changes and Productivity
Phase
Days
Common Symptoms
Tips
Menstrual Phase
1-5
Lower energy levels, fatigue, mood swings
Focus on less demanding tasks, get more rest, and work on analytical tasks, solo projects, and reflective work.
Follicular Phase
6-13
Improved energy, mood, motivation
Tackle challenging tasks, engage in brainstorming sessions, and work on creative projects.
Ovulatory Phase
14
Heightened energy, confidence, sociability
Participate in collaborative work, give presentations, and network.
Luteal Phase
15-28
PMS symptoms
Complete ongoing projects, prepare for the next cycle, and focus on routine tasks.
Embracing Our Cycles
We are now more open to talking about our menstrual cycles, and research on their effects is expanding. By understanding our cycles, we can navigate each phase more effectively and productively, embracing the natural flow.
For more detailed information about menstrual cycles and related health issues, several resources are available, including:
