Alice Vol. 5 No. 2

PHASE III
PHASE IV
I know I just did spin class, but can I hit the gym all
day?
This is a rollercoaster. ARE WE THERE YET?
It’s the ovulation phase, and energy and “love hormones” are
at their peak. Ovulation lasts days 12-14 and marks the halfway
point of the cycle. This is what we all know to be the babymaking
stage, so be prepared to be in your love feels as FSH
decreases and estrogen, testosterone and LH take their place
on top. The major spike in LH and other hormones stimulates
the egg release into the fallopian tube where it can be fertilized.
Though there may only be two true days of ovulation, hormones
are active a few days surrounding ovulation and can prepare to
have a baby if not protected.
Because of the estrogen increase, appetite may be suppressed
as the love feelings and energy levels rise. If hormones are in
a gymnastics meet, this is when they are flipping across the
balance beam. To maintain perfect hormone balance and ensure
a healthy gut microbiome, it’s important to make sure meals are
packed with fiber, magnesium, and protein. Think extra berries
on top of morning whole grain oats or yogurt bowls, serve some
quinoa with tofu and lean chicken or salmon, and sprinkle some
pumpkin seeds, almonds, and figs into a trail mix to go. Get the
nutrients in and keep the confidence high.
About 13 days left before the merry-go round of menstruation
starts over! A woman’s cycle length is dependent on multiple
factors, but an average cycle lasts for 28 days, scheduling the
luteal phase for days 15-28. Definitely highlight this one in your
calendar, because no matter how irregular your period, the
luteal phase is always consistent. Progesterone and estrogen
kick it up a notch as the body thickens and rebuilds the uterine
lining while preparing for another period (or baby if you’re
trying).
Okay, I know I’m not pregnant, but why am I bloating like I
am?
Totally natural, sister. The rise in progesterone and estrogen
hold onto the water in food and interrupt the natural routine of
fluid and sodium regulation. Basically, bloating is your body’s
way of trying to protect you by holding onto water sources. The
solution? Ironically, water. It’s time to carry the extra large
Hydro Flask around today because increased water will help
calm a bloating stomach and help with the onset of cramps.
Would you care for carbs or carbs for dinner?
Both. Choose healthy carbohydrates to keep the body
moving the way it needs to. Think: sweet potatoes, ancient
grains, fruits, legumes, root vegetables or whole wheat pasta.
Sweet tooth coming in? Go for the dark chocolate. As the body
naturally craves carbohydrates for energy expenditure, natural
sweeteners are your friend here, too, to help with any brain
fog, PMS symptoms or low energy. Fruits, smoothies, dark
chocolate, honey and agave are tasty treats to top off a nutrientdense
snack. Craving a couch day? Listen to your body’s desire
and lay on the couch with a good book or journal and enjoy
a sweet potato with Greek yogurt, peanut butter and honey.
Sprinkle some cinnamon on top for a natural inflammationfighting
remedy and sip some ginger tea on the side. Cramps
who? It’s okay to not feel like running over to SoulCycle these
days. There’s a time and place for Orange Theory and CrossFit,
but right now, your body may be asking for yoga and a walk with
your closest friends. Honor it!
Tracking your cycle can be a helpful record to review with
a healthcare professional. Even though menstruation has
some common elements among all women, we know our own
bodies best. Being mindful during that time of the month in
regards to how you’re reacting to certain foods (through energy
level, digestion, skin breakouts, or other) can help you best
understand your personal line of defense when it’s that time of
the month. More importantly, if you notice that your period is
MIA or inconsistent, consult your healthcare provider.
Spring 2020 103