Aunt Flow. Shark Week. The Red Sea. We’ve come up with a bunch of ways to indirectly talk about menstruation, to the point where many of us don’t fully understand the cycle we experience every month. Our menstrual cycle is more than just the days we bleed and the days we don’t. It’s actually a complex shift of hormones in our bodies that hits us in four phases, potentially affecting everything from our energy levels to the pain we might experience, and more. 

This post attempts to explain what may happen during each phase and offer tips that can help with symptoms, but all people are different and experience these phases differently. While we recommend supplements and some dietary changes in this post that are reported to be beneficial, we also recommend that you consult a doctor to determine what’s best for you.

1: Menstrual Phase (Typically 3 to 7 days)

This is your “shark week”, when your estrogen and progesterone levels drop to their lowest point. This triggers the shedding of the uterine lining and results in common physical symptoms like cramping and bloating. Along with the pain, the drop in hormones can lead to higher fatigue, irritability and sadness.

Whether you experience mild or extreme symptoms during this time, there are a few things that can help:

• Vitamin E (can minimize period cramps)
• Calcium (can help with bloating, cramps, sadness, and fatigue)
• Zinc (can help prevent cramping and pain)
• Fish or fish oil supplements (the Omega-3 can help reduce period pain)
• Reduced consumption of red meat, poultry, salt, and alcohol (reduces cramping, bloating, and dehydration)
• Low-intensity movement like yoga or stretching
• Take it easy, rest without guilt, and stay warm
• Try a positive mental activity like journalling

2: Follicular Phase (Typically 14 to 21 days)

You know when the weather suddenly turns nice after a long and miserable winter, and you just want to get out there and do all the things you’ve been missing out on? That’s basically the follicular phase, where we experience higher energy levels due to a bump in estrogen as our bodies prepare an egg for release and the uterine lining begins to thicken.

This is a great time to plan big projects, set goals, and be super social. Try a new workout, do some cardio, and enjoy your inner springtime.

3: Ovulation Phase (Typically 1 to 2 days)

This short phase is like the “main event” of our menstrual cycle, where a surge in luteinising hormone (LH) triggers the egg’s release, and estrogen levels in our bodies peak. During this phase you might experience peak levels of confidence, high social energy, and physical strength. Make the most of it with high-intensity workouts and lots of social activities.

4: Luteal Phase (Typically 12 to 14 days)

The symptoms of this phase can vary from the early days to the late stage due to the big swings in progesterone. Rising levels of progesterone as the body prepares for a potential pregnancy can bring calmness and relaxation. But when a pregnancy doesn’t happen and progesterone begins to drop, then PMS (Premenstrual Syndrome) can also occur, causing irritability and water retention, leading into cramps, low energy, headaches, digestive issues, nausea, and dizziness. 

Similar to the menstrual phase, there are some things that can help with symptoms:

• Vitamin E (can minimize cramps)
• Zinc (can help prevent cramping and pain)
• Fish or fish oil supplements (the Omega-3 can help reduce period pain)
• Reduced consumption of red meat, poultry, salt, and alcohol (reduces cramping, bloating, and dehydration)
• Moderate exercise and strength training during the early luteal phase
• Low-intensity exercise like yoga, pilates, or stretching during the late luteal/PMS phase

This is a great time to finish tasks, set boundaries, and focus on comfort foods. Don’t dismiss (or let someone else dismiss) yours or a friend’s emotions as simply PMS in the late luteal phase, but understand that sensitivity is naturally increased at this time. Take it easy. 

How does this info help?

From confidence and high energy, to sadness and fatigue and everything in between, our menstrual cycles are a complex, month-long shift of hormones that can affect us all differently with a wide range of symptoms. Understanding the four distinct phases can help us more easily work with the natural rhythm of our bodies and potentially plan our daily activities around our worst symptoms. Tracking our cycles, either with an app or a simple Google calendar, can help with that pre-planning, with the added benefit of the early detection of health issues if our cycles are suddenly very different, more painful, etc. 
 

• Service and student group tabling/resource fair in SUB from 10AM to 4PM. Stamp your passport when you visit tables to be entered into a prize draw!
• DIY Heating Pad workshop in the Alumni Room (main floor SUB). Drop in anytime between 10AM and 4PM!
• Period cramp simulator at SUBstage from noon to 1PM! How well can you answer questions about menstruation while you’re hooked up to it?
• Speaker series and human library in the Horowitz Theatre (FREE to attend, doors open at 5PM). Learn the latest science and research into menstrual health, PCOS, and more.

We hope to see you there!