When contemplating our menstrual cycle, the period phase often takes center stage in our thoughts. It's the most outwardly visible phase and, for some, the one that causes the most discomfort.
While menstruation isn't the sole phase of our cycle—there's also the follicular phase, ovulation, and the luteal phase—it's an excellent starting point for our Cycle Series since the first day of your period marks Day 1 of your cycle.
Here, we'll delve into precisely what happens during the menstruation phase and how you can tailor your diet and lifestyle to make your period a more positive experience.
Key Takeaways
- Most people lose approximately 30-50 ml of blood per period, though this can be more for those living with conditions like endometriosis.
- Oestrogen and progesterone levels are lowest at the start of your period, contributing to feelings of fatigue and bloating.
- In the context of cycle seasons, menstruation is often described as 'Winter'—a time for rest.
The Science of Your Cycle - Menstruation
So, what occurs in our bodies during menstruation? While bleeding is a significant aspect, it's more intricate than meets the eye.
The bleed experienced during menstruation is the shedding of the womb's lining, known as the endometrium. After ovulation releases an egg, the body awaits pregnancy. The corpus luteum, or the released egg, produces progesterone and a bit of estrogen, signaling the womb lining to thicken in preparation for a potential embryo.
If fertilization doesn't occur, the corpus luteum dies after around 10 days, leading to a plummet in progesterone and estrogen levels, triggering your period.
The low levels of these hormones can result in symptoms like painful bloating, low energy, mood swings, and cramping. The good news is that as your period progresses, estrogen levels gradually rise, often improving your mood.
Menstruation and Your Health
Your period can be a valuable indicator of your health. A healthy period typically lasts between 3 and 6 days, with an average blood release of around 30-50 milliliters. Deviations, such as heavier flows or lighter periods, can be indicative of conditions like endometriosis or low progesterone levels.
How You Might Feel During Menstruation
During the initial days of your period, fatigue is common, given the remarkable processes your body is undergoing. Pain and cramping are also normal, but excessive discomfort should prompt a visit to the doctor.
The positive side is that if you typically experience low mood in your luteal phase (intense PMS), you might find relief once your period arrives and estrogen levels start to rise.
Self-Care During Menstruation
While ideally, we would all relish this phase of our cycle, the truth is that for many, menstruation can be challenging. Here's advice on making the best of your period and how Ellune can assist.
Movement
Rest is crucial during the Menstruation phase, but that doesn't mean you have to be confined to your home wrapped in a blanket. Gentle movements like walking or yoga can help relieve period pain and tackle fatigue.
Nutrition
Support your energy stores with lean protein and healthy fats. Since you're losing iron during bleeding, replenish it with iron-rich foods like red meat, lentils, beans, and dark leafy greens. Ensure your Vitamin C levels are adequate, as it aids iron absorption.
Hibernate!
Considering your cycle as seasons, menstruation is often described as 'Winter'—a time for rest and hibernation. Embrace withdrawal or sensitivity during this time and prioritize self-care. Keep things slow and simple to avoid feeling overwhelmed.
How Ellune Can Support You
Ellune excels during the Menstruation phase, offering assistance for those struggling with period pain. Our kit has been reported by 92% of customers to significantly reduce period pain. The drug-free solution is entirely natural, ensuring no disruptive chemicals or hormones affecting the rest of your cycle