Syncing With Your Cycle

A menstrual cycle is something vagina owners go through once a month, from 21-35 days, 28 being the average cycle length. But did you know there are different phases, each of which affects your mood & body? 

Here’s how to make the most of your time in each of the phases. 

Menses Phase

The menstrual phase is the first phase, starting on the first day of your period. During this time, light workouts will ease cramps, but will also give you that post-exercise glow. Try yoga, mat pilates, walking or just rest! Good foods during the menses phase include shellfish, pork, flax seeds, berries, grapes, peppers and even seaweeds. Try to stray away from heavily processed foods, alcohol, spicy foods and sugar, as those can contribute to inflammation which may cause painful cramps. But do remember to listen to your body! This stage is most commonly associated with cravings so don’t be too hard on yourself and listen to what your body needs. 

Follicular Phase:

The follicular phase is the second phase of the menstrual cycle; it overlaps with your menses phase and ends on the first day of ovulation. During this time, you can start to do cardio, hiking, weights, long runs and dance. During this phase, magnesium levels are at their lowest, so eating foods high in magnesium can help put off pain further in your cycle. Good foods to eat include dried fruit, chicken, broccoli, lettuce, avocado and citrus. 

Ovulatory Phase:

The ovulatory phase is the third phase of the menstrual cycle, which occurs roughly around day 14 of your cycle. This is a great time for HIIT, interval sprints, surfing, tennis, kickboxing and circuits. During this time eating foods high in fiber can help reduce the levels of estrogen. It’s important to avoid estrogen dominance in the body leading to a hormonal imbalance. Foods like salmon, lentils, berries, spinach, tomato, chocolate and quinoa are good during this time. 

Luteal Phase:

The luteal phase, the fourth and final phase of the menstrual cycle, is from day 15 to day 28 of your cycle. During this time, strength training, intense yoga and pilates will benefit your body the most. Eating healthy fats and proteins will also help maintain muscle and strength as the body prepares to bleed. Foods to eat during this time include white fish, red meat, chickpeas, apples, pears, brown rice and dark greens. 

Getting ‘in tune’ with your body can be difficult, so don’t beat yourself up if this doesn’t work perfectly! We’re all beautifully different in our own ways and it’s important to listen to our bodies and not social media expectations. 

Any changes to your cycle routine? Trying a new workout?  Tag us @theedgemag on Instagram!! We’d love to see.