welcome to the start of your menstrual cycle…

your follicular phase is A time for new beginnings. there is a lightness and freshness with this season.

when:

Although the follicular phase is often referred to as the first half of your cycle (including menstruation), it’s important to acknowledge that menstruation isn’t actually possible without first going through this phase and so this is categorised as phase one of your menstrual cycle. It starts after your period ends and will last for roughly 7-10 days.

what:

Your reproductive hormones are at their lowest level (which is where they were during your bleed) during the first part of this phase, however oestrogen starts to ramp up during the latter part of this phase. The lining of your uterus starts to thicken and your ovaries get ready to release an egg during ovulation. Metabolism is slower and resting cortisol levels are lower. There is no significant progesterone or testosterone production during this time and you may feel a little tired during this phase if your hormones are unbalanced.

The subtle increase in oestrogen potentially has you interested in planning out new things and exploring new ideas during this time - listen to your creativity and embrace where it leads you. Symbolically, this is a phase of new beginnings.

how:

In this phase your metabolism is slower and resting cortisol levels are lower. It would be wise to tailor your food choices and exercise routine to match this effect.

movement

Movement in this phase largely depends on how you experience your period. If you have a relatively easy period and are already feeling energised after a few days, it’s likely that you’re already raring to go again by the time it’s finished! If however your period is a pretty sluggish and uncomfortable time, it’s unlikely you’re about to stampede out the gates.

Any frustration and fatigue you felt during the build up to your period will be abating; now it the time to ramp the exercise back up as you build towards the peak of ovulation. You may tire more easily, so shorter workouts are ideal, but you can increase the intensity of them because your recovery will be higher due to better sleep performance and lower cortisol levels. In other words, your body can handle more physical stress!

nutrition

There are key micronutrients that are recommended for each phase as a way to further optimise your health. For phase-based support during the follicular phase, it is recommended that you take a supplement that builds energy (and sadly this does not mean caffeine), but CoQ10. This is valuable for the follicular phase because it helps support ovarian health, ovarian response, and the health of your eggs. It helps de-accelerate cellular ageing, with specific benefits for ovarian ageing, and offers excellent ovarian protection and overall infradian support.