Our Monthly Cycle, Part 2: What is the Follicular Phase and Why Should I Care?
I recently shared a recipe in my Well Weeks emails that was created specifically for this phase of the monthly cycle. Someone replied and shared that she had no idea there were different phases within the monthly cycle or that there was anything special to learn about anything other than menstruation. Well, I have news for you all - there is so much to learn about each phase and that’s what we’re doing in this blog series. Today we are going to cover the Follicular phase, which is the 7-10 days after menstruation. For a full overview of the monthly cycle, read part one “How well do you know your cycle?”
Or, as a quick review - there are four phases in the monthly cycle and each one has a purpose:
Menstrual Phase - 3-7 days. Releasing, letting go, turning inward.
-> Follicular Phase - 7-10 days after you stop bleeding. Likely when you’re open to new things.
Ovulation - 3-4 days. Fertile, receptive, when your hormone levels are at their highest.
Luteal Phase - 10-14 days - During the first week of this phase you will have more energy then in the second half you’ll likely want to shift toward taking more care of yourself to prepare for the menstrual phase.
After we stop bleeding, we enter the follicular phase for 7-10 days (on average - remember the days can vary and overlap slightly in and out of each phase). The hormonal effects on the brain during this phase signal a sense of openness to new things and creativity. So it’s said to be a good time to start new projects and take advantage of our energy being higher. Our hormone levels are going back up and our uterine lining (endometrium) is starting to replenish itself once again.
I think this is so cool….
The endometrium has two layers: the basil layer and the functional layer. As the egg is maturing, so is the uterine lining (every month!). The lining is replenished by the time ovulation occurs (in 7-10 days!). The endometrial cells rapidly grow and the uterine lining thickens from 1mm to 6mm in this short time frame. Blood vessels also develop within the endometrium to provide nutrients to the developing tissues.
Why is it called the follicular phase? Well, this is when the follicle develops. The egg is inside of the follicle in your ovaries :) Here is a great picture from the book Women, Hormones and the Menstrual Cycle:
Like I’ve mentioned before certain foods eaten in each phase can assist in helping our cycle move along in a healthful manner. Meaning, the food we eat can help with metabolizing estrogen (we want this to happen - more about this later), support progesterone production, and stabilize blood sugar throughout the cycle). Estrogen build up (also known as estrogen dominance) can result in heavier and/or longer periods, cramps, mood swings and depression.
The foods we eat in this phase sets the stage for ovulation. During this first half of our cycle our metabolism is lower and we don’t burn as many calories naturally per day compared to the second half of the cycle. What does this mean? Well, you can think of it as planning your meals and consumption in support of where you are in your cycle. Because unlike our male counterpart, we don’t just function on a 24 hour circadian rhythm, we also have our monthly cycle that’s at play.
Recipe -> Reconnect Recipe: Chicken Pad Thai [Follicular Phase]
Foods for the follicular phase and why:
Remember, our hormone levels are low but are starting to go up. It’s important to eat foods that promote estrogen metabolism to help prevent build-up of the hormone. Research shows that eating foods that are easier to metabolize and have an astringency to them (which is good for the liver) is beneficial during this phase. Foods include: Broccoli, carrot, zucchini, lettuce, avocado, grapefruit, lemon, lime, orange, sour cherry, lentils, lima beans, cashews, flax seeds, pumpkin seeds, chicken, eggs, trout, olives, pickles, sauerkraut, and vinegar.
What about working out?
Yeah, there's a difference there too. During the follicular phase, our testosterone is typically higher which helps our bodies build muscle more efficiently. This is a good time for HIIT and cardio workouts - however, if your hormones are imbalanced or you're dealing with high-stress levels currently, keep your workouts to no more than 30 minutes. Longer than that and your body shifts into fat storage mode and your workout will be counterproductive.
What else?
This is a good time to sit down and plan out your month. Think about what you want to make happen and the right times to schedule stuff in. Think: if you want to launch a new project, it might be best from an energy perspective to not plan launch day on the first day of your period.
This is a lot of information to remember (I know). You don’t have to become an expert overnight - just remember to tune in every day and start to get curious about where you are in your cycle. This process takes time and it starts with observing right where you are, each day.
To start Tuning Into Your Cycles, I’ve made a Daily Tracking Sheet for you, which you can get for free below. I’ve also created a Follicular Phase Cheatsheet for you! Once you sign up you’ll instantly get both freebies.