Tuning Into Your Menstrual Cycle

By tessa Piccolo

Menstruation, monthlies, the crimson tide, the curse, a visit from Aunt Flo. All of these are colloquial synonyms for what we most commonly refer to as a period. Despite the fact that almost half of the global population experiences the menstrual cycle, with the average woman spending 7-10 years on their period over the course of their lifetime, periods remain deeply stigmatized. The "period shame" is an almost universal phenomenon which I'm sure many of us have experienced. Whether we are sneaking our sanitary products up our sleeves on the way to the bathroom or worrying about bleeding through our underwear, the reality is, that for such a normal and shared experience, the way we have been taught about our periods is anything but.

The taboo surrounding periods and women's health in general has come with consequences: compared to the 15,000+ studies conducted on semen and sperm, only 400 have been conducted on period blood with the first study of menstrual products with actual blood and not water or saline being conducted just last year. Furthermore, the high cost of period products-though they should be classified as a medical necessity- inhibits many girls and young women from accessing them, often disproportionately affecting girls and women from minority communities.

We can even see the effects of period shaming in our health education system as we are generally provided with an incomplete picture of what happens to our bodies. While we are usually taught briefly about our period, that is just one of four crucial phases of the female hormone cycle. What we aren't taught is that there is truly a certain power that can be unlocked from understanding your body and knowing how to adapt to the different phases it experiences. Considering the struggles that women, particularly women of colour face in receiving proper medical care and attention, it makes it all the more important that we are educated on our cycle from a young age; learning what we can expect, when we can expect it, and how we can work with instead of against it.

So buckle up for a crash course on tuning into your cycle and hopefully we can crush some period myths while we're at it!

The first phase is menstruation or what we call a period. This is the window which we are probably most familiar with. Lasting anywhere from 2-7 days, during this phase of the cycle, we shed the lining of our uterus. "Menstrual blood" as it's commonly referred to is actually called "effluent" and is a mix of discharge, hormones, and uterine cells. We are all very well aware of the symptoms of this phase as they are difficult to ignore for many of us: severe cramping, nausea, fatigue, bloating, lethargy, and mood swings are all common during our period. For some, exercising on their period can help with cramps but for others it makes them worse so listen to your body and stay within your limits. This is a time to be forgiving with your body- get lots of rest, and consider using a heating pad. Your appetite might increase, so let yourself enjoy a little something sweet or salty, or both for that matter— whatever it is you crave during this time.

The next phase could be called the golden phase of your cycle. Do you ever wake up and you just feel good.? Your hair is extra shiny, your skin glows and you feel like you get more done before noon than the last week combined? Well this is the follicular phase and usually lasts for up to 13-14 days. It is the time of the month when you should take advantage of your increased energy levels and motivation. Catch up on some work, make plans with your friends or try an exciting new hobby- all of this will feel easiest during this stage. And while there's no need to run a daily marathon, your body will benefit from increased activity. If you are someone who enjoys exercise, jogging, HIIT (high intensity interval training), and strength training are all excellent options for this time of the month. Though the increased energy levels, make sure you're still resting and nourishing your body, because sometimes it's easy to get carried away during this phase.

The third phase of your cycle is called ovulation which is the process where your ovary releases an egg, down your fallopian tube, and towards your uterus. While ovulation only lasts anywhere from 16-32 hours, the 5 days prior and 24 hours after ovulation is your fertile window, creating a much higher risk of pregnancy. For some girls, ovulations goes unnoticed unless they consciously calculate the dates, but others can experience cramping, breast tenderness, or even spotting.

The luteal phase is the fourth and final part of the menstrual cycle and occupies an average of 12-14 days but can be shorter or longer depending on the person. During this phase, your body releases the hormones that signals preparation for a fetus and thickens the lining of your uterus (even if you're not pregnant). This stage is often the opposite of the follicular phase and you can experience increased fatigue, decreased motivation, more mood swings, cramping, breast tenderness, bloating, cravings, and acne (especially in the chin and jaw area). Although unfortunately life cannot stop during this stage, take it easy. Get plenty of sleep and keep your exercise light and low impact. Yoga, walking, and bike rides are all good ways to incorporate activity without pushing yourself too far. But as always, listen to your body- what works for some won't always work for you.

In many Hindu and African cultures, a girl's period was something to celebrate and even worship with festivals and ceremonies and though you may not feel much like having a party every time your period rolls around, it's worth remembering that menstruation cycle is not the "curse" that we have been taught but rather the foundation of life- what's not to celebrate about that?