There are many differences between men and women. One of the biggest differences is the length of the cycle. While men have a daily cycle, women's cycles average 28 days. While a man can handle things like fasting and ice baths well, this is not always convenient for women. This is partly due to the menstrual cycle.

How does the menstrual cycle work?

First, a small basic explanation of the menstrual cycle.

The menstrual cycle is the change in the body that a woman goes through approximately every 28 days. I say approximately, because this number can vary. The menstrual cycle basically has only one function: reproduction.

When we talk about the cycle, several hormones are important. Primarily, the hormones estrogen and progesterone are important.

We can divide the cycle into 4 phases: menstruation, the follicular phase, ovulation, and the luteal phase.

We start the cycle with menstruation. Officially, this begins from the moment the first real red bleeding is visible. Because little estrogen and progesterone are produced during this phase, the female body can feel a bit heavier.

Then comes the follicular phase. In this phase, the hormone FSH (follicle-stimulating hormone) is produced. This hormone signals the ovaries to develop follicles. Follicles are small egg sacs, and each of these follicles contains an immature egg cell. The hormone estrogen ripens these follicles. Due to the estrogen boost, many women often have more energy to exercise enthusiastically or undertake other activities.

Next comes ovulation. This is the phase in which a woman is fertile. During this phase, ovulation occurs. During ovulation, the follicle ruptures, releasing the egg cell into the fallopian tubes. The follicle ruptures due to a hormone called luteinizing hormone. Just before ovulation, the hormone testosterone peaks in the woman's body. This increases the woman's libido.

Finally, you have the luteal phase. When the egg has been released, the follicle changes into a corpus luteum. The corpus luteum is responsible for the production of one of the most powerful female hormones: progesterone. Progesterone ensures that the woman experiences more rest.

Okay. All this information is great. But how do I support my cycle? And how do I make sure I go through my cycle as happily as possible?

Tip 1: Live according to your phases.

In the first and last phases, energy levels are lower, so it can be useful to adjust your activity in these phases to the phase you are currently in. So, choose calmer, less strenuous activities.

Tip 2: Reduce stress.

When we as humans experience a lot of stress, several things happen in our bodies. When our body experiences prolonged stress or frequent hormetic (acute stress) stimuli, our body enters a state of survival.

When our body enters a state of survival, several functions become incredibly important. The heart must beat faster, focus must increase, and breathing must also accelerate to briefly release a lot of energy. To achieve this, a lot of cortisol is released.

As long as our body is in a state of survival (i.e., increased cortisol production), we see that several bodily functions are suppressed. Especially digestion and everything related to reproduction does not work optimally.

Therefore, lower your stress levels so that all systems start working optimally again.

Cortisol can also be balanced by optimizing your biological clock.

Tip 3: Maintain a healthy weight.

Overweight leads to an overproduction of estrogen, which automatically throws hormones out of balance. Therefore, strive for a healthy weight. Below are some tips to help you get started.

– Start your day with morning light.

– Eat a maximum of 3 meals with at least 40 grams of protein per meal.

– Eat those proteins first.

– Take at least 10,000 steps a day.

– Prioritize 7-9 hours of good quality sleep.

– Train with resistance during phases 2 and 3. For example, strength training.

The key takeaways from this blog:

• The cycle consists of four phases: menstruation, the follicular phase, ovulation, and the luteal phase.
• In each phase, different processes are carried out in the woman's body.
• To optimize the cycle, you can do the following:
  • Adjust your activity according to your phases.
  • Reduce stress
  • Maintain a healthy weight

Read this book for more information about the cycle.