The Cycle Series: Feeling Follicular
What to expect in this energy-boosted phase of a woman’s monthly cycle
Last week, we covered the first phase in a woman’s monthly ovarian cycle, the menstrual phase.
But technically, the menstrual phase takes place within an even longer phase in our cycles, called the follicular phase.
The Follicular Phase: Days 1 - 14(ish)
Season: Inner Spring. If we view a woman’s monthly cycle as a cycle of seasons, then the follicular phase is a time when your body is slowly waking up and coming ‘back to life’.
The follicular phase begins on the day you start your period and ends at ovulation (about 14 days after starting your period). During this time, estrogen levels begin to rise as an ovarian follicle starts to mature and develop. The rising estrogen triggers the lining of the uterus to thicken in preparation for a potential pregnancy.
The length of the follicular phase varies from person to person and cycle to cycle, but on average, it lasts about 14-16 days, but can range anywhere from 10-22 days. PS: the varying length of this specific phase is why menstrual cycles are rarely exactly 28 days!
Key things happening in your body during the follicular phase
Estrogen levels are increasing, which helps thicken the uterine lining. As estrogen levels rise, your energy levels will also enjoy a nice boost!
A follicle is developing and maturing to prepare to release an egg. If you are trying to conceive (TTC), you should start planning schedules if needed and begin having more sex in the couple days leading up to ovulation.
Cervical mucus / vaginal discharge becomes clear and slippery (like an egg white!), and more alkaline to assist sperm survival. When you see this, it means it’s baby-making time!
Basal body temperature decreases slightly.
Tips for the follicular phase
The good news about the follicular phase is that you will begin to feel your energy coming back. Your estrogen levels are rising, contributing to a sense of well-being and motivation. And just like spring, there's a blossoming of creativity, social connection, and wanting to get out and explore.
Here are some tips for getting the most out of this lovely time of the month:
Look at your calendar and plan key chores, grocery runs, or social dates that need to take place in the next couple weeks when you’ll be feeling your best.
Use this time to meal prep food that you’ll be too tired to make in your luteal phase.
Break out the cleaning supplies. This is a great time to do a home deep clean because you’ll have the energy and feel motivated to listen to podcasts while you work (2 birds, one stone).
Get your life organized: declutter a room in your house, reorganize your home office desk, schedule appointments that should happen about a month from now.
Foods to incorporate
Leafy greens: these are packed with folate to help build up your uterine lining (spinach, kale, romaine).
Eat foods high in iron to rebuild blood and energy you’ve lost from menstruation (spinach, pumpkin seeds, and grass-fed beef).
Berries: Full of antioxidants and vitamin C (blueberries, raspberries, blackberries)
Salmon: High in omega-3s for hormone balance and fighting inflammation.
Broccoli: Contains calcium, magnesium, potassium, vitamin K.
Beans: Good source of plant protein, fiber, iron (chickpeas, lentils, black beans)
Move your body
When working out in your follicular phase, try mild-to-moderate intensity workouts like like jogging, swimming, or cycling.
High intensity interval training (HIIT), running, spinning, and strength training are better toward the end of the follicular phase, just before you begin ovulating when your energy and hormone levels are almost at their peak.
The key is to tune into your body during each phase and adjust your workouts accordingly. Don't overdo high intensity exercise during times when your body needs more recovery. Be sure to stay hydrated and nourished as well!
Take care of yourself
Make sure to get good sleep. This is when your body recovers and rebuilds itself. Without quality sleep, you’re already working from a deficit the next day. Aim for 7-9 hours per night.
Reduce stress through meditation, yoga, or just taking time for yourself. Don’t beat yourself up over your to-do list; listen to your body, and rest when it’s telling you to rest.
In that same vein, go outside. Connect with nature. Stand in the grass and let sunshine hit your skin. Studies have shown that nature calms us, reducing activity in the amygdala (which controls our fight-or-flight instincts).
Drink lots of water to stay hydrated. Your body is ramping up a lot of things in the lead-up to ovulation. Make sure your cells have the water they need to operate as efficiently and effectively as possible.
Take a warm bath or shower to relax your muscles with how busy you are right now!
At the end of the day, the follicular phase is your #busygirl era. ✨ Your energy levels are steadily increasing and your body is preparing for possible conception (if you’re TTC (trying to conceive), you’re not gonna wanna miss the next edition!). Just take advantage of the energy boost this phase gives you, make sure you don’t over do it, and go thrive, sis!
