Take Charge of Your Cycle
Introduction to Infradian Rhythms
During this quarantine I was introduced to Infradian Rhythms and like many of you this was my first time hearing about this topic. Many of us have learned about circadian rhythms which are apart of both men and women’s 24 hour clock that regulates our daily bodily processes including digestion, metabolism, sleep elimination, body temperature, and the production of certain hormones. But circadian rhythms are NOT our only clock and I am here to share why it is so important to become curious about this topic. What are Infradian rhythms? As women we are blessed with a second clock that begins at puberty and continues until we reach menopause, this clock works with our menstrual cycle. Our 28 day cycle consist of four unique phases. These phases include: follicular, ovulatory, luteal, and the menstrual phase. In order to understand our bodies better we need to sync with our cycles, in order to do that we need to understand that each phase we go through is different, meaning you wont have the same energy every week because our hormones fluctuate and change to prepare for each phase. Do you ever wonder why last week you felt so productive but the week following you didn’t feel like doing anything? You might have thought something was wrong with you or felt guilty for not wanting to do more. I’m here to let you know that your not crazy and there’s nothing wrong with you. The fluctuations you experience are the phase changes that occur weekly, during these phase changes your hormones change as well which effects your energy for various activities. Allow me to break down the four phases in detail to give you more perspective and understanding.
Follicular Phase : This is known as Phase 1 of your cycle and begins directly after your bleed ends. Another way to think of this phase is your fresh start. At this time your hormones levels are low and are slowly beginning to increase in concentration. During this time your brain is open to trying new things, your creativity is up so this is the best time to start planning a new project. Since your energy is up its also a great time to add in some cardio, you’ll notice results during your first two phases because your metabolism is working faster at this time.
Ovulatory Phase: This is known as Phase 2 and is your time to open up. This phase lasts about 3-4 days and is a time where estrogen levels dramatically rise. During this phase you’ll find yourself feeling social & communicative so say yes to all events. The verbal and social centers of the brain are stimulated this week, so take the time to talk about what it is you want and have those important conversations. This is also a great time to attend that boot camp you’ve been thinking about or try a new HIIT workout.
Luteal Phase: This is known as Phase 3 and is our working phase. This phase lasts about 10-14 days. Remember all those creative ideas and plans you had in your earlier phases? Now is the time to execute! In the first half of this phase you’ll notice you have more energy to spend with others. In the second half of this phase as you get closer to your menstrual cycle its important to spend time taking care of yourself and saying no to social gatherings. If you don’t set boundaries you’ll find yourself feeling irritable during this time. Listen to your body when contemplating whether you actually feel like attending that event. Exercises to include: 1st half of the week – slow strength training | 2nd half of the week - lighter activities like walking & yoga
Menstrual Phase: Last but certainly not least, Phase 4 which is our resting phase. This phase lasts about 3-7 days. During this time you’ll notice you feel less motivated and that’s okay, don’t be too hard on yourself. This is the time for you to reflect and look onward, try journaling! Your hormone levels decline quickly to their lowest concentration when your period begins. Low hormone levels = low energy, naps are recommended as a workout during the first few days of your period (seriously) . Exercises to include: Closer to the end of this phase - walks and yoga. Yoga can actually helps with cramps during this time, so definitely give it a try!
Unfortunately many women have not learned about their second clock, why is that? Well to make it short & sweet history tells us that the first people that were able to practice gynecology were men, and because of that the understanding of our cycle was broken down in a more "simple way" so that the doctors were able to convey the information easier. We have been taught that our period should be uncomfortable, that cramps are normal, PMS symptoms are apart of it, birth control will regulate our irregular period and that it is okay to go without a period. All of these statements are not a fact. Instead all these statements actually mean that our hormones are irregular or are the cause of irregularity. Living out of sync with your cycle leads to : thyroid disorders, hormonal disorders including : PCOS, endometriosis, ovarian cysts, fertility issues, depression, weight gain and so much more! Lucky for us we can make a change by educating ourselves and working towards syncing with our cycles. Our periods don’t have to be uncomfortable and we don’t have to dread their arrival. I want more women to learn about our second clock because our health and well being depends on it. Share this post and help another women understand her cycle. I have so much more to share on this topic and I look forward to sharing my knowledge with you all. If this post peaked your interest I highly recommend you read "In the FLO" by Alissa Vitti and learn more. This book truly opened my eyes and made me feel more validated in my own cycle. Thank you for taking the time to educate yourself on this important topic, I look forward to the next one. Let me know in the comments what else you would like to learn about this topic?
