Being a woman comes with its fair share of ups and downs, and if you’ve ever been on this journey, you know that your menstrual cycle can feel like an emotional rollercoaster.
From the moment your body prepares for menstruation to the days that follow, there’s a lot happening that can impact your mood, energy levels, and overall well-being.
So, let’s look into the pre-menstrual and post-menstrual phases and how we can navigate them with grace and understanding.
The Pre-Menstrual Phase: A Time of Change
The pre-menstrual phase, often referred to as the luteal phase, starts after ovulation and lasts until your period begins.
This period can last anywhere from 10 to 14 days and can include a mix of anticipation and anxiety. Here’s what many of us might experience during this time:
Mood Swings
Do you ever find yourself feeling like you’re on a seesaw of emotions? One minute you’re happy and energetic, and the next, you’re in tears over a commercial?
This is due hormonal changes, particularly fluctuations in estrogen and progesterone, can lead to mood swings, irritability, and heightened sensitivity.
Remember, you’re not alone in this—it’s a shared experience!
According to Chinese medicine, the smooth flow of Qi or Vital Energy is necessary for the moods and energy levels to feel stable during this phase of the cycle.
When the Qi is stagnant and not circulating as it should we get ups and downs and feel very unsettled and tense.
Physical Symptoms
Bloating, breast tenderness, headaches and fatigue can become unwelcome companions during the pre-menstrual phase.
Some women retain a lot of fluid during the pre-menstrual phase and find it really hard to cope with that increase of weight on the scales and the tightening of their clothes.
Estrogen levels increase in the early luteal phase, leading to water retention, as estrogen promotes sodium and fluid retention in the body.
Later, progesterone peaks, which can initially act as a diuretic, but as levels drop right before menstruation, this effect reduces, causing fluid retention to build up.
Aldosterone: Estrogen also indirectly affects aldosterone, a hormone that regulates sodium and water balance, further contributing to fluid buildup.
Try not to fight these feelings and symptoms and make this a time for self-care. Gentle movement, like yoga or walking, can help alleviate some discomfort. Acupuncture and certain herbs to support the Liver are great to help ease these types of discomfort.
Cravings
Suddenly, you might find yourself yearning for chocolate, salty snacks, or carbs that could rival a full bakery.
These cravings are often linked to hormonal shifts and an attempt from different parts of your psyche to soothe the discomfort you are experiencing.
Many women experience slight shifts in insulin sensitivity due to hormonal changes in the luteal phase, which may cause cravings for carbohydrates and refined sugars.
Eating these foods can cause fluctuations in blood sugar and insulin, leading to further fluid retention as insulin encourages the kidneys to retain sodium.
Blood sugar levels can be rebalanced with the assistance of minerals such as chromium and manganese as well as the use of certain Chinese herbal formulas that support the Spleen function.
During the luteal phase, levels of magnesium and Vitamin B6 can drop, and both nutrients are essential in regulating fluid balance.
Low magnesium especially can exacerbate bloating, as it influences cellular hydration.
During this phase opt for good hydration and healthier versions of your favourites—dark chocolate, blackberries, and even some dates.
Protein foods are better as they satiate you more and carb-based foods. Get professional help so that you balance your nutrients and blood sugar.
The Menstrual Phase: Embracing Your Cycle
When your period finally arrives, it’s a signal that your body is shedding the uterine lining.
While this phase is often viewed negatively, it can also be a time of reflection, self-care and renewal. Here’s what you might encounter.
Relief and Release
For many women, the first few days of menstruation bring a sense of relief after the emotional and physical buildup of the pre-menstrual phase.
Blood loss during menstruation causes a drop in iron levels, which may lead to fatigue and lower energy, especially in those with heavy periods or borderline anemia.
The body prioritizes iron for oxygen transport, so this energy shift may encourage rest and lower physical exertion.
Prostaglandins, hormone-like substances that cause uterine muscle contractions, are released to help shed the uterine lining.
Higher levels of prostaglandins can lead to cramps and discomfort; when levels are excessively high, they may also contribute to digestive upset, nausea, or even headaches due to their inflammatory effects.
This stage is like a reset button! However, it’s also common to experience cramping and discomfort.
Don’t hesitate to use heat packs, have a warm bath and try herbal teas to soothe your body and mind.
Slowing Down
Menstruation may bring a sense of emotional relief as hormone levels drop and the body shifts into a phase of cleansing.
The start of menstruation can symbolize a release of emotions, stress, and tension built up during the luteal phase, mirroring the physical shedding process. Many experience a psychological “letting go,” which can feel like a reset or renewal.
Your body is doing a lot during this time, so it’s essential to allow yourself to slow down. This isn’t the time to push through high-intensity workouts or jam-packed schedules.
Instead, embrace activities that nourish you—think cozy nights in with a good book, gentle stretching, or enjoying calming baths.
Reflection and Intuition
Some women find that their period is an excellent time for introspection. It’s a moment to reflect on the past month, set intentions, and reconnect with yourself.
Journaling can be a powerful tool to capture your thoughts and feelings.
You may find that your intuition is sharper during this time, making it a perfect opportunity to tune in to what your body and mind need.
The Post-Menstrual Phase: A Fresh Start
As your menstruation comes to an end, you enter the post-menstrual phase, or the follicular phase. This is a time of renewal, both physically and emotionally. Here’s how you can make the most of it:
1. Increased Energy
With the shedding of the uterine lining and the hormonal shift, many women experience a surge in energy.
Take advantage of this by planning activities that require motivation and creativity. It’s the perfect time to tackle that project you’ve been putting off!
2. Reconnecting with Your Body
As your energy returns, so does the opportunity to reconnect with your body.
Consider trying new workouts, exploring outdoor activities, or even starting a new wellness routine. Your body is ready to thrive, so embrace it!
3.What is happening hormonally?
Hormonal changes, particularly declining estrogen and progesterone levels, can influence brain chemistry, affecting neurotransmitters like serotonin.
This fluctuation can make mood regulation challenging, leading to irritability, sadness, or anxiety.
4. Nurturing Relationships
After the emotional ups and downs of the previous weeks, the post-menstrual phase is a great time to reconnect with friends and loved ones.
Plan outings, share meals, or simply spend quality time together. These connections can help lift your spirit and foster a sense of community.
Embracing the Journey
Understanding the pre-menstrual, menstrual and post-menstrual phases of your cycle can empower you to navigate the emotional and physical changes with more self compassion and awareness.
Remember, you’re not alone in this journey—many women share these experiences, and it’s okay to seek support when needed.
Acupuncture, Chinese herbs, nutritional supplements and psychotherapy can be valuable tools to create a smooth menstrual cycle.
So, the next time you find yourself riding the rollercoaster of your menstrual cycle, remind yourself that it’s all part of being beautifully human and that there is support available.
Embrace the changes, listen to your body, and give yourself the love and care you deserve every step of the way!
Would you like some help in balancing your hormones and finding new ways to nurture yourself? Send us an email today: info@flowinnature.com.au
