The Menstrual Cycle Flashcards
What is the ideal cycle?
25-35 days
Period should start with a vibrant red color (like cranberry juice)
If a cycle is too short or too long, this might signify problems
What are the 4 phases of the menstrual cycle?
Follicular (spring) fertile cycle 11 days minimum
Ovulatory (summer) day 12 -17 approximately 5 days
Luteal (fall) Fertile cycle 12-16 days
Bleeding (winter) 2-7 days (ideal 4-5)
What happens in the follicular phase?
The ovaries prepare the egg
*the last days of this phase are the best time to have sex
**Refer to module notes for “impacts and self-care/activities”
What happens during ovulatory phase?
The egg is released
*You are most fertile after ovulation when the sperm need to already be inside and ready
**Refer to module notes for “impacts & self-care/activities
What happens during the Luteal phase?
The body prepares to release unfertilized egg
*Refer to module notes for “impacts & self-care/activities”
What happens during the bleeding phase?
Unfertilized egg is released, uterus lining sheds, progesterone drops
*Refer to module notes for “impacts & self-care/activities
What are the dietary considerations for all phases of the menstruation to help with issues?
Focus on:
Blood sugar balance
Nutrient-dense foods
Eat in calm environment
Chew properly
What is a dietary consideration for the follicular phase?
For estrogen-building:
Healthy fats
Pomegranates
Pumpkin/flax seeds
Sprouted beans
What are dietary considerations for the ovulatory phase?
Liver detoxification:
Cruciferous vegetables
Brussels sprouts
Kale
Cabbage
Turnips
Broccoli
What are dietary considerations for the Luteal phase?
Progesterone support:
Magnesium
Vitamin B6 foods
Vitamin C foods
Zinc
What are dietary considerations for the menstrual phase?
Blood sugar balance:
Mineral-rich bone broth
Iron-rich foods
Soups & stews
Vitamin-rich smoothies
What is Lunaception?
The connection between the circadian rhythm and menstrual cycle with the moon cycle
What are 5 major menstrual cycle abnormalities?
Abnormally short or long cycles
Changes in menstrual fluid
Irregular or skipped periods
severe PMS symptoms
Spotting
Why do abnormalities happen with the menstrual cycle?
Mostly due to estrogen dominance
Diet high in conventional meat and dairy
Excess weight
Exposure to endocrine disruptors (BPA, phthalates, etc)
Leaky gut syndrome or gut dysbiosis
Long-term stress
What could be an issue with short follicular phase?
Not producing enough estrogen
