Do you know the intricacies and phases of your period? And more importantly do you know how to best support your body during each phase of your monthly cycle?  

Your monthly cycle consists of four phases:

• Menstrual phase

• Follicular phase

• Ovulation

• Luteal phase

Knowing what is happening in your body at each phase can help answer the question - Why am I feeling this way?

We encourage patients to track how they feel and track symptoms, e.g., pain, bowel and bladder issues, throughout the month. Then correlate the symptom to a phase. Learn what action you can take to feel better: 

Menstrual phase, day one through seven, is when estrogen and progesterone levels drop. The uterus breaks down and menstruation occurs. This is typically when you will have low energy. Gentle yoga, Pilates and walking are helpful exercise during this phase. Warm and iron rich foods will help nourish your body e.g., soups, stews, broths.

At the Follicular phase, estrogen and follicle-stimulating hormone (FSH) rise. This is typically day seven through fourteen. At this phase, energy level rises. This is a good time of the month to do higher intensity workouts and interval training. Eat high protein foods and leafy greens. 

Estrogen peaks at the Ovulation phase, typically around day fourteen, along with energy and motivation. Continue to do high- intensity work-outs during this phase as long as your energy level is high. 

At the Luteal phase, progesterone levels rise, energy levels increase and metabolism goes up.  This phase begins after ovulation, around day fourteen to twenty-eight. To improve how you feel, do aerobic exercise and incorporate stretching and yoga. 

It is important to remember that cycles vary in total number of days, as short as 21 days to as long as 40 days. So, ovulation may be as early as day nine or as late as day eighteen or twenty. Also, the follicular and luteal phases will vary in length depending on the total length of your cycle.

It is helpful to track your cycle so you know what your body is going through. There are many different tracking methods including Apps. Period-tracking apps such as Clue or Flo or Ovia are three that we have tried and like!   If your period is irregular, or you notice wide variations, it is recommended to see a physician to rule out conditions such as polycystic ovarian syndrome (PCOS), endometriosis, thyroid issues and other medical conditions.

If you have any other questions and want to speak with one of your physical therapists directly, you can email us at info@solsticept.com or call us at (929) 269-2505 to schedule a free 15 minute consultation!