Harnessing the Power of the Menstrual Cycle for Better Mental Health and Well-Being
Did you know the 9-to-5 work day is synced to the male testosterone cycle? Yeppers, it’s true :(
The traditional 9-to-5 work day, created in the 1920’s, aligns closely with the daily testosterone cycle in men, which peaks in the morning and gradually declines through the day. Testosterone is linked to energy, focus and assertiveness, making early to mid-morning an optimal time for men to engage in tasks that require concentration and productivity.
For women, however, this schedule is less than ideal and for almost a century now women have been expected to just make it work on the 9-to-5 schedule that was designed around a man.
Unlike men, women’s energy, mood and focus are more influenced by the infradian rhythm, the menstrual cycle, that spans 28 days. Throughout this cycle, fluctuations in hormones like estrogen, progesterone and testosterone can significantly impact energy levels, cognitive function and physical and emotional well-being.
So, instead of continuing to force yourself to fit into something that never considered you and your unique make-up, what would it be like to take things into your own hands? What would it be like to sync your life and work to your natural biorhythms?
Understanding and tracking your menstrual cycle is more than just keeping tabs on your period – it’s a powerful tool for enhancing your mental health and overall well-being. By tuning into the natural rhythms of your body, you can anticipate shifts in your emotional and energetic states and align your lifestyle, work and self-care practices with your hormonal fluctuations.
Check out the section below to get started on syncing your life and work to your infradian cycle:
Follicular Phase (7-10 days) - in this phase estrogen and energy is rising creating more mental clarity
Themes: Growth, new beginnings and setting plans in motion
Focus On: Researching, learning something new, planing, preparing, tapping into your creativity, innovating, starting new projects
Self-Care Strategies:
Movement - Take advantage of your rising energy levels, but keep in mind these are not your peak energy levels. Try slightly more intense movement like: dance classes, jump roping, indoor cycling, hiking, vinyasa yoga, etc.
Nutrition - During this phase your appetite will be more suppressed so your body may not crave or need as many calories. Try incorporating light foods that support your building energy levels, things like: salads, smoothies and lean proteins.
Social - Plan social events or start a new hobby during this time when you’re more likely to feel communicative
Work - Engage in collaborative work, projects that inspire you, brainstorm, create a vision board, plan or start a new project
Ovulatory Phase (3-4 days) - in this phase estrogen levels peak and so does your energy, so you’re likely to feel at your best both physically and emotionally during this time
Themes: Confidence, connection, communication, outward expression
Focus On: Socializing, pitching ideas, being seen, collaborating and connecting with others, deepening personal connections
Self-Care Strategies:
Movement - These days are your peak energy levels, so let it rip and enjoy feeling how powerful you are! Try movement like: power yoga, HIIT, boot camp classes, kickboxing, strenuous hikes, pilates reformer, running, cycling
Nutrition - As estrogen peaks, vegetables can aid in metabolizing this hormone to prevent an excessive buildup and avoid estrogen dominance. Your body temperature also rises during this phase so it’s a good time to consider more raw foods like fresh fruits and veggies, fish, yogurt, nuts
Social - Go on dates, get lunch with friends, build relationships and deepen your more personal connections
Work - Schedule important meetings, presentations or social events during this time to maximize your communication skills and confidence
Luteal Phase (10-14 days) - progesterone is at its highest point which can have a calming effect and create more subdued energy and moods
Themes: Completion, nurturing, tending, working, doing, organizing, wrapping up
Focus On: Getting things done you planned during your follicular phase, feeling good about wrapping things up
Self-Care Strategies:
Movement - At the beginning of this phase you’ll likely feel pretty good but be prepared for your hormones and energy levels to start dropping towards the middle and end of this phase. Try movement like: pilates, weight lifting, yoga, shorter easier hikes, longer walks and add in a couple rest days.
Nutrition - Your body needs more calories during this phase due to increased metabolic activity driven by peak progesterone levels which has a thermogenic effect. Try slow-burning complex carbs and nutrient dense foods like sweet potatoes, quinoa, oats, brown rice, leafy greens, nuts and seeds, salmon and berries.
Social - Engage in activities that nurture your emotional well-being like connecting with supportive friends, scheduling an extra therapy session, practicing self-compassion and allow for extra sleep and rest as your energy starts to wane
Work - Declutter and organize, tidy-up, complete tasks and organize your space to create a sense of order
Menstrual Phase (3-7 days) - body temperature drops and your hormones and energy levels are at their lowest
Themes: Evaluation, intuition, reflection, introspection, relaxation, self-compassion
Focus On: Rest, reviewing accomplishments and noting areas of your life that feel less than optimal or that need attention, journaling, identifying what you need to let go of, setting intentions for next follicular phase
Self-Care Strategies:
Movement - Consider rest days for 40- 50% of your days during this period and on non-rest days consider trying yin yoga, walking, mat pilates, restorative or gentle yoga
Nutrition - As hormone levels and your body temperature drop, stick to warming, comforting foods like: soups and stews, roasted root vegetables, oatmeal, herbal teas, cooked dark leafy greens, dark chocolate
Social - Prioritize rest and allow yourself extra sleep and downtime to honor your body’s need for restoration
Work -Tthese are the days you give yourself permission to do the bare minimum at work, enough so you don’t get fired or super behind on things, but do your best to accept that your productivity will not be as high as it is during your follicular, ovulatory and luteal phases
We live in a world shaped by patriarchal norms, where women have long been expected to conform to a male-centric model of productivity, often at the expense of their own mental health and well-being. This disregard for the unique bio-rhythms that govern women’s bodies has led to unnecessary disembodiment, stress, burnout and a disconnect from our natural cycles and energy levels. However, by reclaiming the power of your menstrual cycle and aligning your life with your rhythms, you can unlock profound improvements to your mental health and overall wellbeing. Embracing this knowledge and the practice of cycle tracking and cycle syncing isn’t just a personal revolution; it’s a game changer that allows you to live more harmoniously, authentically and powerfully.
If you’d like additional support in getting started in the practice of cycle tracking and cycle syncing we recommend checking out the following apps: Clue, Flo, Ovia, Glow and MyFLO. And, as always we are here for you. We are a group of holistic, somatically trained female therapists who love supporting and guiding women to repair their relationships with their bodies, tap into their inner power and live as their most authentic, most badass selves! Just head to the “contact tab” in the upper righthand corner of our website, submit a contact form and we will be in-touch!