Cycle Tracking and Women's Hormones
It was only after pregnancy — AKA the time in a woman’s life where her hormones are absolutely unavoidable — that I started learning the basics of hormones and my menstrual cycle.
I vaguely remember learning about the female period in fifth grade health class, but let’s be honest — it was *way* more about scaring me into celibacy than it was for true educational purposes. I was taught that I would bleed once a month, have bad PMS the week before my period, and that was pretty much it.
Fast forward to 3 years ago…
When I got my period back after having my daughter, I began researching hormones in depth. Let’s just say post-weaning depression was reason enough to better understand my body.
This research led me to the topic of cycle tracking. And what I discovered rocked me to my core: essential information that I somehow never knew about.
And the worst part — I know I’m not alone.
Why did I have to research women’s hormones — on my own time, on my own volition — in order to glean this information? This shouldn’t be a privilege but a necessity.
Call it the patriarchy. “Guys don’t have periods, so why should we give it attention?” Our hormonal cycles are extremely different. Men have 24 hour cycles while women’s are generally anywhere from 21 to 31 days.
Call it shame. “Periods are gross!” …even though this process is natural and gives us the propensity to quite literally bring forth life.
Call it our culture’s constant disembodied state. We are all about connecting with our minds and not so much with our bodies.
…And I digress. While the implications behind this knowledge gap are very important, this is not the primary focus of this blog post.
Instead Let’s dive into our menstrual cycle biology by identifying and defining our four menstrual phases. Below is a brief description of each of these phases followed by some reflection questions and resources.
The menstrual phase begins with your first day of bleeding as your body sheds its uterine lining. This phase usually lasts between 3 to 7 days and is considered the “winter” of your cycle. While menstruating, your energy levels are likely at their lowest. This is due to progesterone and estrogen levels being low, as well as the potential loss of nutrients. As such, this is the optimal time for rest and reflection.
Hot take: If you are cycle tracking and know when this phase is coming, you might plan to be unsocial. Since it is the winter of your cycle, act accordingly. Cozy up with a good movie or show, take all the naps you desire, cook a satiating meal, or finish your favorite book. Plan workouts or movement that is slower paced, like reflective walks or yoga.
The follicular phase overlaps with menstruation, as it begins on the first day of your period, and lasts between 10 to 16 days. Your ovaries create follicles, which are sacs containing immature eggs. The follicular phase is considered the “spring” of your cycle. Your estrogen and testosterone levels are low at the beginning, but then rapidly rise as you approach ovulation, giving you all of the energy.
Hot take: Following menstruation, your energy levels are likely soaring high. Going along with our seasonal example. just think about the zest for life you get in the early spring following all of that time indoors in the winter. Your brain will likely feel sharper, making this the time to organize, plan, and achieve. Plan for movement that is more fast-paced, like strength training or cardio.
The ovulation phase begins around day 14 of your cycle, or about a week after the last day of your period. The "winning" follicle from the follicular phase grows into a mature egg that gets released during ovulation and can be fertilized by sperm. The ovulation phase is considered the “summer” of your cycle.
Hot take: This is the time to plan to be social, as you are likely feeling confident and most like yourself. Your fertility and libido will likely be at their highest. Plan for movement that is more high-intensity, such as kickboxing or running.
The luteal phase is the last phase of the menstrual cycle, and it typically lasts for 14 days. The dominant follicle thickens the uterine lining, preparing the body for pregnancy should the egg should be fertilized. The luteal phase is considered the “fall” of your cycle. You’ll be experiencing higher levels of the sedative hormone progesterone, causing your energy levels to lower and your mood to fluctuate.
Hot take: This is the time where PMS can show up, especially if you have a tendency toward anxiety or depression already. As such, it’s important to show yourself extra kindness. PMS will likely also affect your body’s responsiveness to movement. Plan to engage in lower impact activities, like yoga or swimming.
Alena Igdeeva/Getty Images
SOME SELF-REFLECTION QUESTIONS FOR FURTHER EXPLORATION as you track your cycle:
How is your self-compassion shifting as you are learning more about your menstrual cycle?
What themes are you noticing in each phase— biologically, psychologically, socially, and spiritually?
How can you better care for yourself during each phase of your cycle?
Here are some of my favorite resources on hormones and cycle tracking:
Women's Moods: What Every Woman Must Know About Hormones, the Brain, and Emotional Health
Moody or Glow can be helpful for cycle tracking and giving you more information about each of your phases. I just use the free versions :)
Koselig Counseling’s cycle tracking spreadsheet