The Cycle Series: All About Ovulation
A look at the menstrual cycle's different phases and how to best support your body during each one. Today's phase is a woman's most powerful: Ovulation.
In the last edition of The Cycle Series, we covered the follicular phase, the entire first half of a woman’s monthly cycle.
Beginning with our period, the follicular phase is when estrogen levels rise as an ovarian follicle (containing an immature egg) begins to mature and develop.
Ovulation is the point at which that follicle has fully developed into an egg and marks the release of that egg from the ovary, officially ending the follicular phase. If the follicular phase is the entire first half of a woman’s cycle, then ovulation is the turning point for when the cycle (and therefore our hormones) begins its “decline” in preparation for menstruation.
Let’s get into it!
Ovulation Phase: around Day 14ish
Season: Inner Summer. If we view a woman’s monthly cycle as a cycle of seasons, then ovulation is a time when your body is most fertile, energetic, and social.
Ovulation usually occurs around 14 days before the start of your next period, but it differs for everyone. In fact, for those who have cycles that are less/more than the “typical” 28 days, it’s typically because of the time it takes their bodies to reach ovulation (meaning it may take your body less or more time to develop and grow follicles into mature eggs — and that’s okay!).
The length of ovulation itself typically lasts 12 to 24 hours, as the mature egg makes its way through the fallopian tube toward the uterus. The egg can only survive for those 12 to 24 hours after ovulation though, so if you’re trying to conceive, it’s important to try to have sex within that time for the best chance of pregnancy. The best time to try to conceive is in the three to six days leading up to and including ovulation.
Key things happening in your body during ovulation
During ovulation, your body undergoes a series of hormonal changes and physical processes.
Here's a breakdown of what happens:
A dominant follicle has reached full maturity, and its egg is released from the ovary and begins traveling down the fallopian tube. This is the process of ovulation.
Once the egg is released, the empty follicle transforms into a structure called the corpus luteum. The corpus luteum produces progesterone, a hormone that prepares the uterus for a potential pregnancy by thickening the lining of the uterine wall to create a suitable environment for a fertilized egg to implant.
Your body temperature increases. A person’s resting BBT (basal body temperature) is usually 96 to 98F in the period before ovulation. During ovulation, a person’s body temperature increases generally around .4 to 1F.
Ovulation pain occurs, usually in the stomach on one side of the tummy. It can often feel like a targeted menstrual cramp.
Cervical mucus becomes clearer, more stretchy, and more abundant during ovulation, resembling egg whites — this type of discharge makes it easy for sperm to swim to an egg at ovulation.
Sex drive increases. Increasing hormone levels are likely to impact and elevate your libido. Biologically women were designed to want and like sex the most when we’re the most fertile because it helps in the chances of furthering our species (science is pretty cool, when you think about it).
It’s important to note that ovulation does not happen if you are:
on a birth control pill
pregnant
postmenopausal
Tips for Ovulation
For those trying to conceive, understanding ovulation is essential. Tracking your cycles and identifying your fertile window helps increase your chances of conception. But even if you’re not looking to add to your family right now, knowing when you’re ovulating benefits your life in so many ways.
Here are some tips for optimizing your ovulation window!
(if you’re actively TTC) Schedule sex with your partner. Having intercourse during the fertile window (the few days leading up to and including ovulation) can significantly increase the likelihood of pregnancy. Spend some time getting to know your body throughout a few cycles and, when you feel you have a good sense of when your ovulatory window occurs, make sure your partner is aware and get ready to spice things up in the bedroom!
Tip: If you’re able and it’s available to you, consider taking a couple of days off from work and having a sexy staycation. Wear special lingerie, go on sexy dates, watch some sexy videos together — whatever gets you in the mood, now’s the time to do it!
(if you’re NOT TTC) Use condoms, consider having oral or anal sex instead, or just abstain entirely for these few days. This is when a woman is most fertile, so it’s important to be more careful during this time if you’re not ready for a potential pregnancy.
Regardless of whether you’re TTC or not, this is the perfect time to schedule important meetings or execute tasks because your energy levels are high. Ovulation has also been linked to more creative thinking, so if there’s a problem you need to solve or something you’ve felt stuck on lately, now’s the time to start brainstorming solutions or next steps.
Schedule your social dates! This is the perfect time to get out and grab drinks or dinner with friends and loved ones.
Take advantage of this time when you are in “bloom” — challenge yourself a bit more at the gym, go for an extra rep or set when strength training, or try that harder trail run.
Eat these foods
When ovulating, you can eat a variety of foods to support your energy levels and hormonal balance, including:
Leafy greens: A good source of vitamin B, which can help promote a balanced mood
Whole grains: High in fiber and vitamin B, and can help boost energy levels.
Eggs: A good source of vitamin B
Legumes: A good source of protein and iron, and can be a meat replacement for vegans and vegetarians
Avocados: Contain vitamin K, potassium, and folate, which can help with vitamin absorption and blood pressure regulation
Nuts and seeds: Contain healthy fats and omega-3 fatty acids, which can support hormone production and reduce inflammation
Salmon, mackerel, flaxseed, and chia seeds: Rich in essential fatty acids
Blueberries, blackberries, and other dark berries: Rich in antioxidants
As always, it’s recommended to avoid heavily processed foods, alcohol, spicy foods, and sugar, all of which can contribute to inflammation.
Run that marathon
During ovulation, you can try high-intensity workouts that take advantage of your increased energy levels. Some exercises to consider:
Anything HIIT (high-intensity interval training) — Short bursts of intense exercise followed by rest can help burn calories and boost energy.
Weightlifting and other strength training exercises can help build lean muscle, improve bone density, and increase metabolism. The benefits of increasing lean skeletal muscle mass are endless, by the way.
More cardio-based exercises like running, swimming, and group fitness classes are likely easier for you during this time, so take advantage!
Do yoga. If you’ve been taking advantage of your increased energy and come to find your social calendar a bit stacked, make sure to find moments of calm so that you don’t enter the next phase of your cycle feeling depleted. Yoga can help reduce stress and anxiety and promote relaxation.
Some studies suggest that ovulation causes a surge in testosterone, which can help with muscle and bone growth, maintenance, and repair — this means that if you’re looking to get more toned, lifting weights and other strength training activities during this time would further optimize your fitness goals. But remember, some people may experience abdominal pain during ovulation, so it's okay to take it easy if needed! Always just listen to your body.
And of course, you should always talk to your healthcare professional before starting any new exercise routine, especially if you're trying to conceive.
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Celebrate this *glowy* phase with plenty of self-care
Try dry brushing and a luxurious body oil routine to enhance the natural glow your hormones are giving you.
Prioritize pleasure! Sex feels the best to women during this phase of our cycle. Now’s the time to have fun in the bedroom, in whatever way that means for you!
As mentioned, take advantage of your high energy levels to get in a hard workout which will also help boost that natural glow.
Drink enough water! Staying hydrated can help with ovulation fatigue and can help alleviate ovulation pain.
Find moments of calm in your busy calendar. Make sure you’re sleeping enough, getting enough rest, and managing stress well during this time.