Are you ready to better understand your menstrual cycle and learn how to exercise in harmony with the different phases of your cycle for optimal health and happiness?

Now that the holiday season is in full swing, our calendars are filling up. Holiday events and parties leave little time for self-care and exercise; instead we find our plates filled with delicious and tempting holiday treats. It’s easy to fall out of the healthy, positive patterns we spent all year working toward; patterns such as regular exercise, healthy eating, and getting plenty of rest and relaxation. I know it may seem I’m jumping the gun a little by encouraging your New Year’s resolutions for smart exercise habits, but it’s important to know that what we do all through this month has a big impact on our menses once the celebrating is over.

It’s easy to fall into an exercise rut, doing the same thing day after day, especially in a crossfit nation singing the praises of ‘no pain, no gain.’ But this notion is simply not true and has the potential to cause us to feel even more exhausted and less productive in our daily lives. The major negatives being that the ‘no pain, no gain’ idea can lead to painful, heavy, unpleasant menstrual periods and complications with fertility, pregnancy, and postpartum issues. Ideally, menstruation should be painless with minimal discomforts like mood swings, heavy bleeding or clots. These are all signs that something may be out of balance; there are steps that can be taken to ensure a smooth flow of qi and blood, reducing pain and promoting a healthy and balanced menstrual cycle. Exercise is vital in promoting optimal health and wellness as well as preventing disease. Over the next few months I’m going to be doing a series of blogs on how to exercise properly for a healthy menstrual cycle, to promote fertility, have a healthy pregnancy, and support postpartum phases of life.

Phases of the Menstrual Cycle

To begin, it’s important to outline the four phases of the menstrual cycle.

Phase 1 starts the first day of the menstrual cycle and lasts until about day 7.
Phase 2 is post-menstrual which lasts 7 days after the onset of menses, likely day 7 through 14.
Phase 3 is mid-cycle or ovulation phase, often lasting from day 14 through until day 21 (though it may occur on day 12-15).
Phase 4 is the premenstrual phase, this begins about 7 days before you start bleeding. It is
important to note that a healthy menstrual cycle can be between 28 to 32 days, depending on the individual.

In Chinese Medicine these phases are explained in the form of yin and yang transformation. Yin and yang are opposites, but they cannot exist without one another; they are continuously transforming into one another. This is seen in nature with the change of the seasons, winter into spring and so on. We might compare the changes of seasons to the hormonal changes in our bodies throughout the menstrual cycle.

The yin half of the cycle begins at day 1 when bleeding occurs. During this phase the follicle and the lining of the uterus grow in preparation for ovulation, fertilization, and implantation. This phase is dominated by blood and qi, both very important in the symptoms associated with menstrual disturbances when out of balance. During this time it is very important to avoid strenuous or vigorous activity, instead focusing on gentle activities like yin yoga or light walking. You may notice your energy is directed inward, a desire to spend time alone or the need to rest. In phase 2 the uterine lining begins to grow back, the focus is on building the blood and yin so that it may properly perform the function of filling the lining and the follicles. At this point the yang begins to grow, this is the best time for vigorous exercise like jogging or aerobic activity. You may notice you feel more happy, social, and creative during this time.

As phase 3 begins, yin peaks and begins to transform into yang promoting ovulation and the release of the egg out of it’s follicle. Here you will feel your most creative; this is a perfect time for activities like dance or classes that require more mental stimulation. For me this would be step aerobics. Even as a former ballet dancer, I could never pick the combinations of step aerobics up!

Now in phase 4, yang is at it’s peak and progesterone will increase and begin to warm the uterus providing a perfect place for the embryo to develop if pregnancy is achieved. This increase in body temperature is a direct response to the increase of yang as it grows in this phase. During this phase you may notice you’re beginning to feel more introverted, sensitive or that PMS symptoms begin to occur. This is an optimal time to decrease vigorous activity, focusing more on lighter activities as the body prepares for phase 1 to begin again. Therefore during phase 4 and 1 it is important to not let the body become overly fatigued from vigorous exercise.

This December I encourage you to consider these 4 phases of your cycle and to exercise accordingly to promote a healthy and happy period. This is a great time of year to try new classes, whether it’s yoga, ballet barre, creative movement or dance classes. Many studios offer holiday specials with gift certificates for your loved ones. Why not give the gift of movement this year! I wish you all a very Merry Christmas or Happy Hanukkah and Happy New Year!