Listening to your Cycles
Women are daughters of the moon. Our internal rhythm, the mysticism of the moment, the connection with the wider system of earth and sky - all of these are aspects at once feared and minimized. In indigenous culture, regardless of whether the moon cycle is recognized as sacred and honored, or shunned for fear of ‘polluting’ the rest of society, menstruating women are usually seen as holders of power.
And yet in the western world, we have become so dissociated from nature that the fact that our monthly cycle is the same timing as the waxing and waning of the Earth’s satellite is normally seen as an interesting coincidence. In a world where period pain is sometimes scoffed at, and where we are expected to show up high power every day of the month, the concept of cyclical living can sometimes feel unattainable. And yet, the menstrual cycle is a beautiful concoction of hormones and fluctuations that, when nurtured, allows us to tap into our superpowers in each phase as well as take time to honor our precious bodies.
As women, we expect a lot of ourselves. We want to be endlessly productive, energized, and consistent. But our bodies simply are not the same each day - in fact, there are wildly different chemical processes happening in each phase of our cycle. When we don't understand our body, we don’t live in tune with her, and we end up getting frustrated, burnt out, or overwhelmed.
The fluctuations of hormones like estrogen and progesterone that occur throughout the month can impact our energy levels, our metabolism, our vulnerability to injuries, our appetites, our sleep quality, and more. Most mainstream diet and fitness plans are tailored to men, who don't experience the same hormonal ups and downs that women do over the course of the month. And our work schedule typically looks the same regardless of where we are in our cycle.
There is plenty of data to support the powerful effects that the two main hormones of menstruation, estrogen and progesterone, have on our neurochemistry. Unfortunately, we often focus on the negative effects of imbalances in these hormones rather than the potential benefits that can be harnessed when our cycle is better understood. As Dr. Allison Devine, Board Certified Ob/Gyn, says, “ The reality is that our current medical standard is to suppress a women's natural cycle at the first sign of an imbalance, using powerful synthetic hormones, rather than educating women on the importance of diet, exercise and stress management to help promote improved hormonal balance, which can then allow them to take advantage of the varying strengths that they will experience as their natural cycle progresses."
Learning to sync our female hormonal cycle with our work and life schedule is the ultimate bio-hack to harness energy and productivity. Following our cycle in this way means there's a time for all things—intense productivity, planning and goal setting, play, adventure, rest, and reflection. Instead of pushing against our body all the time, we work with her.
An average 28-ish day cycle is broken up into four phases that span roughly four weeks. It starts at menstruation (phase one), followed by the follicular phase (phase two), ovulation (phase three), and finally the luteal phase (phase four). Incredibly, these four phases reflect the seasons of nature. By feeling ourselves and tuning into these phases of winter, spring, summer, and autumn, we unlock our full feminine potential.
Note: Being on the pill is not ideal for cycle-syncing, since hormonal contraceptives block the natural hormonal patterns in your system. If you have been considering a break from the pill, it is worth doing the research the many alternative forms of contraception, including condoms, diaphragm, a non-hormonal intra-uterine device, herbs and the rhythm method, which uses body temperature and type of vaginal discharge to accurately time your cycle. If you are with a man who does not want children currently, talk to them about the established technology of a reversible vasectomy. Talk to your healthcare provider about the best solution for you.
Spring (follicular phase): Cycle Days 6-12 - Dream and Create
At the beginning of our cycle, starting from the end of your period and up to ovulation, our body begins maturing eggs for ovulation. Our estrogen levels start to increase and we have the most access to creative energy. We feel more energized, confident, and outgoing. Our brain is also wired to learn things faster in this phase, and we tend to be future-focused and optimistic.
That makes this the perfect time to get planning, take bold action, and try new things. Connect to your big visions and goals, and get clear on what action steps you want to take this month.
You are open and ready to try new things. Plan the month ahead and do some project management. Brainstorm and create. Make art. Have meetings. Dream big. Mastermind how you will take over the world.
Summer (ovulation): Cycle Days 13–18 - Connect and Expand
As your body gets ready for the final push to ovulation, our estrogen levels peak. Our brain chemistry heightens our verbal skills, meaning we feel sociable and communicative. Our skin is at its most clear and radiant and our self esteem gets a boost. Also during this time, our metabolism actually speeds up and your caloric needs increase - anywhere from 250 to 350 more calories to stay energized. A burst of testosterone also enhances the libido, so this is likely the time you feel most sensual, confident, and most inclined to seek out pleasure.
This phase is perfect for getting out there. Spend time with friends, family, or your intimate partner. Prioritize pleasure and enjoyment. This is a great time to have important conversations and plan your meetings. You will radiate magnetism at this time, so try to plan ahead of schedule and even consider structuring your client-facing tasks during this time.
Autumn (luteal phase): Cycle Days 19-28 - Slow Down for Details
Estrogen levels drop, and a new hormone increases - progesterone. Progesterone has a calming effect on the body, causing your mind to slow, your blood sugar levels to stabilize, and your energy levels to decrease. While the ovulation phase is great for people-people connection, the luteal phase is best purposed for actioning and executing. Your brain is primed for detail-oriented tasks rather than big-picture thinking, and you're more inclined to want to nest and self-care. You are most task oriented and feel the most pleasure at completing projects during this phase.
That makes it the perfect time to get your life in order. Use this time to catch up on organization, clearing and letting go, planning for future and completing the task list. Studies have found that anxiety, hostility, and depression spike at this point, so it may be a good time to load up on the self-care routines.
Many women find this phase challenging with the onset of PMS. PMS is often a sign of an underlying hormonal imbalance. If you find yourself really struggling at this time of the month, consult with a hormone specialist or naturopath on how to get things back in balance, and stay ‘on the downlow’ as much as possible - our energy is precious at this time and it’s worth taking care of.
Winter (menstruation) Cycle Days 1-5 - Intuition and Reflection
Phase 4: Menstruation Phase (1-5 days long) - Course correct, evaluate, listen to that gut feeling. Your right and left brain hemisphere are communicating much more powerfully across the corpus callosum. You are able to access the analytical and intuitive reasoning. Reflect on the past month. How was your performance? How are you getting along with your colleagues? Are you working on the projects you care about? Is your job going in the direction you want it to? How are you thinking and feeling about your business as a whole? What are the big changes you need to make to stay happy and successful in your job and career?
During your period, your hormones are at their lowest, which means you'll often feel withdrawn, internal, and reflective. Your body is also busy shedding your endometrium (the innermost layer of your uterus), and that may leave you feeling more tired than usual.
That makes this phase all about easing up on your schedule and slowing down. It's perfect for cozy nights in, journaling, reflecting, and going inward. Give yourself full permission to rest and recharge so you can be ready for the month ahead.
Menstruation is our feminine rhythm, our connection to the moon. Without modern influences, it is understood that women would bleed together, according to the cycles of the moon. They would take the time to rest in the metaphorical Red Tent, cleansing and learning and expressing emotion together. Menstruation is our power - our time to go within, see what is there, and identify what must change. Emotion gets built up within the womb, and we get a time in the month to release it. Let emotion flow and don’t try to analyze it too much. Give yourself space to ‘just bleed’, lying quietly listening to music or writing.
As a part of self-devotion/commitment, create a strategy for your cycle that could ease pressure. It might include any of the following:
Personal guidelines, such as “I will not make big decisions during my period”
A strategy around how to address emotions, e.g. “I will feel my emotions during this time, but take the underlying issues that cause them with a pinch of salt, allowing them to marinate and checking in post-cycle to see if they are still there before acting upon them or taking them seriously”
A plan around interaction/socialization during this time, e.g “I will cultivate more alone time during my period and focus my attention only on myself”
A plan around where to focus your attention during each phase of your cycle
A plan around self care for each phase
A plan around work/personal progress - for example, you could give yourself permission to take a full few days off work or projects during your period so you can rest in more ease without internal/cultural pressure to keep going always, and instead commit to more in your other weeks, such as using your Follicular phase to explore new connections and ideas.
Create a ‘Gateway” ritual at the end of your period, signifying the shedding of the old cycle and the beginning of the new.
Reflect on all that happened during the cycle, and what the emotions your menstruation phase were showing you.
Create a window for acceptance of what came before, even if it wasn’t how you wanted it to go.
Then, open the space for the new cycle, thinking about intentions and seeds to plant as you enter your Follicular phase.
JIYA JULIA
Jiya works in the field of self-empowerment, particularly through creative expression, helping people to identify their challenges and fulfill their full potential. A founder of international organization Kula Collective, Jiya offers her retreats around the world.
