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Four distinct menstrual cycle phases -

When most of us think of periods, we think of two phases: the menstruating and the non-menstruating parts. However, there are actually four distinct phases caused by hormonal changes. More on that later.

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PMS week doesn't have to be hell -

There's also a misconception that the infamous PMS phase is hellish. However, it doesn't have to be a bad thing if you learn how to work with it rather than against it.

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A new perspective on the cycle -

By embracing the hormonal changes in the cycle rather than trying to suppress them, women can take advantage of what those changes offer.

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1. Menstruation phase -

This phase lasts from the first day of bleeding to the last day of bleeding. It usually lasts for three to seven days.

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Hormones -

The three main hormones that can fluctuate throughout the cycle are progesterone, estrogen, and testosterone. During this phase, the levels of all hormones are low.

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What this means for productivity -

A woman's energy, focus, and productivity levels are at their lowest during menstruation.

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How to work in this phase -

Try to cut back on work tasks if possible and reduce social commitments. It's also a good time to get lots of sleep and rest.

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Exercising during the menstrual phase -

It's not uncommon to feel lethargic during this phase, so focus on low impact movements, like yoga or low intensity walks. However, if you experience period-related pain or fatigue, then there's no need to push through.

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Nutrition during the menstrual phase -

You may turn to sweets and fast food for comfort. But eating these foods during your period can throw your hormones off balance and rob you of important nutrients. Focus on food rich in iron, vitamin C, vitamin K, and omega-3 fatty acids.

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2. Follicular phase -

The second phase, known as the follicular phase, begins as bleeding stops. This is when the uterus is beginning to prepare for a potential pregnancy. This phase can last from 11 to 27 days, averaging 16 days.

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Hormones -

This phase sees a rise in progesterone and estrogen. Testosterone stays at a steady level, but it may rise toward the end of this phase.

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What this means for productivity -

A woman has heightened energy during this phase thanks to rising estrogen levels. This definitely makes it a good time to learn and strive for success.

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How to work in this phase -

During this phase, your mind is up for difficult, complex tasks. It's also a time when it's easier to be proactive and get creative work done.

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Exercising during the follicular phase -

As estrogen and progesterone start to increase, so does your energy. This can be a good time to focus on endurance or resistance training. Think a hike, brisk walk, or weight training.

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Nutrition during the follicular phase -

Choose foods to support your increased energy levels, such as lean proteins, leafy greens, healthy fats, and complex carbohydrates.

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3. Ovulation phase -

This phase occurs in the middle of your cycle, when the egg is released. It usually lasts for only 24 hours, but the high levels of estrogen and testosterone can make this a noticeable part of your cycle for three to four days. Don't be surprised if you feel a little different around ovulation day.

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Hormones -

Both estrogen and testosterone peak during this phase. Progesterone takes a dip, then begins to rise slowly at the end of ovulation.

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What this means for productivity -

The hormonal peak of testosterone gives you a more focused energy, while the estrogen peak makes you feel more proactive.

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How to work in this phase -

It's an extroverted time for most women, making it ideal for working in groups and team environments. It's also a great time to schedule in important meetings and difficult conversations.

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Exercising during the ovulation phase -

As you feel more energized, you might find that intense exercise, such as high intensity interval training and spin classes, feels more manageable.

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Nutrition during the ovulation phase -

Eating an overall healthy diet can also help give you the strength and stamina needed during this high-energy phase.

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4. Luteal phase -

Lasting anywhere from 12 to 14 days, the luteal phase occurs when the egg isn't fertilized. The uterus is preparing to shed its lining with an upcoming period.

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Hormones -

Both estrogen and progesterone rise before falling dramatically at the end of this phase. Progesterone has a calming effect, meaning that you'll probably be a little slower than in the previous phases.

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What this means for productivity -

This phase is a natural winding-down time, as productivity levels are low. The end of this phase is associated with PMS, so you might feel like cocooning on your couch and reaching for comfort foods.

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How to work in this phase -

Prioritize self-care and try to lighten your workload if possible. Use this time for simpler work tasks that require less active brain power, such as editing your work or catching up on admin tasks.

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Exercising during the luteal phase -

This is the phase where you're more likely to start losing steam. Therefore, if you tend to feel down, focus on the types of exercise you enjoy to help manage emotional stress, such as an easy stroll or restorative yoga.

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Nutrition during the luteal phase -

This phase can bring on PMS, hunger, and cravings. If you're craving a sweet or salty snack, dark chocolate, fruit, nuts, and seeds are good options.

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Embracing libido changes -

It's normal for your sex drive to fluctuate throughout your menstrual cycle. What these fluctuations look like will vary a lot from person to person, and even cycle to cycle. Make sure to listen to your body.

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Does cycle syncing work if you're on hormonal birth control? -

Hormonal birth control uses synthetic hormones to stop ovulation. Because these hormones override your natural hormones, cycle syncing doesn't really apply if you're on birth control.

Sources: (Healthline) (Cleveland Clinic) 

See also: The biggest women's health myths

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