In the second installment of our cycle series, we'll be talking through the follicular and ovulatory phases and giving you simple ways to improve and support your lifestyle during these phases of the menstrual cycle.
Understanding the Follicular Phase
The follicular phase, also considered ‘spring’ in your cycle, includes the menstrual phase. Both begin on day one of your period and last until your first day of ovulation. During this phase, follicle-stimulating hormone (FSH) stimulates the ovaries to produce follicles, each containing an immature egg. As the follicles grow, they release estrogen, preparing the uterine lining for potential implantation. After this process, your body can start to feel re-energized after your period ends which is why we can also label this phase your “blooming era”.
Lifestyle Choices to Support the Follicular Phase
Eat a nutrient-rich diet
Incorporate more foods rich in vitamins, minerals, and antioxidants to support hormonal balance and egg maturation. Focus on leafy greens, lean proteins, and healthy fats. An easy-to-take herbal solution is Your Wildest Greens™. It contains six of the world’s most nutritious herbs and gives you 100% of your daily recommended value of vitamin B12 and zinc in just two full droppers per day.
Ease your stress
Lowering the heat on your stress is key to maintaining balance during this phase of your cycle. Try stress-reducing practices like meditation, yoga, deep breathing exercises, and spending time in nature to promote relaxation and balance cortisol levels. A great herbal solution that can support lower stress levels is Take the Edge Off®. This formula contains nervine herbs and fruit to help calm high stress and ease body tension all day long.
Squeeze in exercise
Movement is key during all phases of your cycle, but especially during the follicular and ovulatory cycles. Energy levels increase after the menstrual cycle due to the increase in estrogen, so you may be feeling more up to higher intensity workouts like power vinyasa flows, strength training, or High-Intensity Interval Training (HIIT) workouts. However you choose to move, honor your energy level during this stage.
Get adequate sleep
Getting enough sleep is key to maintaining hormonal balance and promoting cellular repair. Try to aim for 7-9 hours of uninterrupted sleep each night. If getting enough quality rest is a struggle for you, one herbal solution we recommend is Wine Down™. This formula contains sleep-promoting herbs and nervine herbs to ease body tension, help you fall asleep, and stay asleep for hours.
Stay hydrated
Hydration is essential at all stages of your cycle. Staying hydrated can look like drinking plenty of water throughout the day to support the body’s maintain cellular function, hormone balance, and overall health. It can also look like increasing hydration in your body’s largest organ, the skin. We love incorporating The Honest Youth™ into our daily routine for its skin-hydrating properties from its mushroom, herb, and fruit content.
Understanding the Ovulatory Phase
Following the follicular phase, the ovulatory phase, also considered the “summer”, is front and center, typically occurring around mid-cycle (day 14) and lasting around 3 days. This phase is characterized by a surge of luteinizing hormone (LH), triggering the release of a mature egg from the dominant follicle. Ovulation marks the peak fertility window, as the egg travels down the fallopian tube in anticipation of fertilization by sperm. The egg only lasts about 12-24 hours after release.
Lifestyle Choices to Support the Ovulatory Phase
Track your ovulation
For many people, tracking ovulation can help them understand the best time to try for or avoid pregnancy. No matter where you are with your pregnancy journey, try utilizing methods such as basal body temperature charting (taken first thing in the morning before getting out of bed), ovulation predictor kits, or tracking cervical mucus changes to pinpoint ovulation and optimize conception timing if desired.
Incorporate healthy fats
It’s hard to believe but fats are a healthy part of a human’s diet. Good fats like omega-3 fatty acids are essential for supporting hormone production and promoting optimal egg quality. Natural sources of omega-3 fatty acids include salmon, flaxseeds, and walnuts. Eat these on a regular basis to ensure your eggs and body are in tip-top shape.
Enjoy moderate exercise
Estrogen is very high during the ovulatory stage so you might be feeling ultra energized and ready to take on moderate to high-intensity exercises to support circulation, mood, and your overall wellbeing. Don’t be afraid to try out more energetic workouts like HIIT, cycling, running, weight lifting, and swimming.
Lean into intimacy and connection
Consider your ovulatory phase your “flirty era”. Due to the increase in sex hormones, you may be feeling extra affectionate towards your partner and those around you. Embrace that intimacy during this fertile window to increase the chances of conception if pregnancy is desired. One way to support libido and hormonal wellbeing during this period is to take Hormone Harmonizer™. Its potent root-based herb profile can help increase the heat in the bedroom, maintain energy levels, and bring you more hormonal ease.
Work towards relaxation
We know it's easier said than done. But prioritizing relaxation during this period can make these 24-36 hours much more enjoyable. We recommend trying techniques like gentle yoga, mindfulness meditation, or warm baths to reduce stress levels and promote hormonal balance. You can also pick up our mood and stress-easing formula, Rosé-Tinted Glasses™. It contains mood-boosting mushrooms and herbs to uplift you while keeping you feeling calm and relaxed.
Conclusion
The follicular and ovulatory phases are typically the two phases in our cycle where we are likely to feel our best due to the hormonal changes. They play crucial roles in the menstrual cycle, influencing fertility, hormone production, and overall wellbeing. By understanding these phases and tweaking our lifestyle to support them, you can optimize reproductive health and enhance overall quality of life. Using the herbs found in our herbal medicine cabinet can support you in these phases of your cycle and help you find relaxation and balance all year long.
Stay tuned for our final installment in our cycles series where we’ll cover the luteal phase, final phase in our menstrual cycle.