Welcome to the final part of a four-part series on how to cycle sync to improve menstrual issues! (If you’re new here, head on back to parts one, two, and three to get the full lowdown).
In this article, we’ll address the last phase of your menstrual cycle: your period! For many folks, this can be the most challenging part their cycle, primarily due to painful cramps that can take them out of commission. Though cramps are a common symptom of the menstrual phase, they are absolutely not a necessary part of your monthly bleed. For some of you, this may be hard to believe, but as someone who formerly dealt with agonizing pain every cycle, I can testify that painless periods are possible. Read on to find out what a period actually looks like when hormones are balanced and what to do if they aren’t!
What Your Body is Doing During Menstruation
The menstrual phase (aka your period) happens directly after your luteal phase and before your follicular phase (the beginning of a new cycle). Technically, day one of a new cycle starts with the first day of your period, but most folks (including me!) find it far more intuitive to think of menstruation as the end of this monthly rhythm.
During your menstrual phase, your reproductive hormones quickly decline to their lowest levels.1 Progesterone production drops off, which triggers the shedding of your uterine lining (your period).2 Shortly before your bleed, estrogen peaks a second time (the first peak triggers ovulation) and then drops, which preps your body for another cycle.2
Balanced Hormones
If your hormones are balanced, your menstrual phase should last from 3 and 7 days and your entire cycle should be between 28 and 32 days.1,2 Your blood should be a cranberry or cherry red from start to finish and clot-free.1 The flow should be strong, but not overly heavy (the first day or two will likely be the heaviest).1,2 You may be able to feel some slight sensations or warm feelings around your uterus, but shouldn’t experience any kind of pain that would have you reaching for ibuprofen or a hot water bottle.2
During this part of your cycle, the decline in your hormones maximizes the communication between the left and right hemispheres of your brain (i.e., analysis and emotion). This makes your menstrual phase an ideal time to assess what you think and feel about your life.1 Physically, your energy continues to wane, making this an optimal time to slow down and take care of yourself.1 Think of your period as the “winter” of your cycle; your focus and energy have turned inward, much like hibernation, and it’s a good time for reflection, rest, and comfort.
Menstrual Phase Cycle Symptoms
Many of you are likely very familiar with the cycle symptoms of this phase, but I’m going to lay them out anyway (a few may actually surprise you). There’s a lot of misinformation out there around what’s normal or not, so I’m here to help dispel those myths.
During your period, you can experience varying degrees of pelvic cramping (none of which are “normal”), low backache, fatigue, cravings, and unstable mood.2 You might feel a sense of relief/relaxation after your estrogen peak passes and your bleed begins (excess estrogen can cause anxiety).2 Many folks experience looser stools during their period because of the absence of progesterone (slows down transit time) and the rise in prostaglandins (hormone-like substances that cause uterine contractions).1 Though prostaglandins are necessary for menstruation to occur, excess prostaglandins (another fun effect of estrogen dominance) can cause heavy, painful periods, as well as diarrhea.1
Before we go further, I’m going to say something really obvious here: you are bleeding, regularly, for multiple days, and you should be tired! Your body is engaged in the intense process of eliminating your uterine lining and you’re supposed to rest!2 Unfortunately, much of Western society has made rest taboo, but it’s actually a biological necessity (for persons with and without a uterus) and the body suffers the consequences when this need is denied.2 So, when you can, take the rest you require during this phase as much as possible; your body will thank you.
Indicators of Imbalance
Your period itself is also a sign of hormonal health.1 Remember me saying that cycle syncing has cascading effects? Well, your period is THE example of how this works: it’s real-time evidence of hormonal balance or imbalance and what you consume during the preceding three phases affects the outcome.1 The consistency, color, and length of your period are all potent indicators of your hormonal wellbeing.1
Color
If your period begins and/or ends with brown blood, this is a sign of low progesterone.2 Without enough of this hormone, the uterus is unable to shed completely and the leftover lining oxidizes (turns brown).1 Low progesterone can extend your luteal phase, causing longer cycles, and also increases your chances of skipping cycles.1,2 Folks with low progesterone can experience unstable moods, anxiety/depression, sleep issues, trouble concentrating, headaches/migraines, and low libido.1
On the flip side, low estrogen can result in shorter periods that are often a pale pink color on the first and last few days. 1,2 When estrogen levels are too low, your uterine lining isn’t able to build up properly, causing scanty and short bleeds.1 Low estrogen is associated with vaginal dryness, low libido, anxiety/depression, and difficulty conceiving.1
On the other hand, high estrogen levels cause a slew of problems (many of which we’ve discussed). In terms of your period, here’s what excess estrogen can look like: menstrual blood that’s a deep purple-blue color, dark red or black clots, heavy bleeding, and painful cramps.1 Estrogen dominance is behind most cycle symptoms, including PMS, mood swings, and depression, and can also cause issues such as uterine fibroids, ovarian cysts, and endometriosis.1
These are only a few examples of how our period can act as a signpost for underlying hormonal issues; however, it’s clear our monthly bleed provides such essential information that the American College of Obstetricians and Gynecologists has declared it a fifth vital sign. It’s time we learned how to support our cycles.
Core Nutrients & Power Foods for Menstruation
So, how do we deal with all these symptoms? You guessed it: cycle syncing throughout your menstrual cycle! 1,2 What we eat during the first three phases sets us up for a happy or horrible period.1 The foods listed here aren’t so much about preventing symptoms as they are about replenishing the body from bleeding and setting up a healthy cycle to come. It’s the work you do in advance to create hormonal balance that kicks those cycle symptoms to the curb.1
During menstruation, cycle foods have a twofold function: they help you stock up on the micronutrients you’re losing as you bleed, and they balance your hormones as they drop to their lowest levels.1 Foods such as shellfish and sea-based veggies (nori, kelp, etc.) remineralize your body with iron and zinc.2 Increasing your intake of protein and healthy fats (duck, oily fish) keeps your energy and mood stable as your hormones downshift (these foods also set you up for healthier ovulation in your next cycle).1
Low-glycemic fruits (blueberries, blackberries) keep your blood sugar stable while adding fiber and antioxidants.1 The foods in this phase are typically dark, rich, nutrient-dense, and deeply restorative to the blood.1 Most of the year, you’ll favor soups and stews during this phase, which are comforting and make nutrients easier to absorb.2 Think: it’s winter, the leaves are off the trees, it’s cold outside, and you want something warm and nourishing to get you through the season comfortably.
Menstrual Phase Key Takeaways
- Your period is the shedding of your uterine lining, which is triggered when progesterone production drops off
- Menstruation is not inherently painful and symptom-free periods are possible!
- Cycle syncing throughout your cycle sets you up for better periods
- Cycle symptoms can include cramps, backache, fatigue, unstable mood, and loose stool
- Your period is a key sign of hormonal health
- Menstrual foods are dark, rich, nourishing, and replenish the nutrients lost through menstruation
Cycle Syncing Key Takeaways
- You have four cycle phases: follicular, ovulatory, luteal, and menstrual
- Cycle syncing supports the unique hormonal needs of each cycle phase
- When you cycle sync, each phase supports the next in creating hormonal balance
- Most cycle symptoms are caused by estrogen dominance
- Cycle symptoms are not inevitable or a normal part of the menstrual cycle
- Cycle syncing foods combat estrogen dominance and naturally eliminate cycle symptoms
- When you know how your body works and how to support it, you are empowered to make positive changes in your life!
Resources & Recipes for the Menstrual Phase
For a complete list of foods that support your menstrual phase, check out Alisa Vitti’s books WomanCode or In the Flo.
I also recommend getting a period tracking app (there are many out there) so you know which cycle phase you’re in. If you want to take things further, check out the Inito device, which tracks your reproductive hormones in real time (it’s awesome!). If your hormones are super out of whack, firstly, I feel you – hang in there – and secondly, consider working with a holistic nutrition therapist and/or functional medicine practitioner for more in-depth support.
Menstrual-friendly Recipes
Related Articles
You Made It!
And so concludes our cycle syncing journey through the menstrual cycle! When your hormones are balanced by eating in tune with your body’s cyclical needs, your menstrual cycle is no longer something to lament, but a gateway to optimize your own wellbeing. By cycle syncing, you aren’t just eliminating symptoms, you’re biohacking your way to better health. Because we all deserve better periods, happy hormones, and healthy cycles.
About the author: Jennifer Gartner is a certified Nutrition Therapist Master and specializes in nutritional endocrinology. She is a graduate of NTI’s Nutrition Therapist Master Program and has dedicated her career to helping people create happy hormones.
Medical Disclaimer
This blog provides information for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment by a qualified medical professional. The information provided should not be used to diagnose or treat a medical condition. Consult your doctor or other qualified medical professional regarding a medical condition or treatment.
References
- Vitti A. In the Flo. New York, NY: HarperCollins; 2020.
- Vitti A. WomanCode. New York, NY: HarperCollins; 2013.
Images: Photo by Nachelle Nocom on Unsplash; Photo by Nachelle Nocom on Unsplash; Photo by Valeria Boltneva on Pexels
