The Cycle Series

by Alaina Perun

For those of us inhabiting a female body, our endocrine system undergoes a remarkable cycle every month that facilitates our fertile and creative nature. Our endocrine system conducts a beautiful symphony that directs our bodies through four distinct hormonal phases, each of which is defined by its own characteristics. These four phases are menstruation, the follicular phase, ovulation, and the luteal phase. The intention of this series is to introduce you to your cycle and acquaint you to your cyclical nature as a female-bodied human. May this be an informative complement to your journey towards lived wellness in your unique body. 

Technically speaking, there are two phases to our menstrual cycle, the follicular phase and the luteal phase. Each phase contains a major event, menstruation within the follicular phase and ovulation within the luteal phase. For the sake of simplicity, we will view the cycle in four phases: menstrual, follicular, ovulatory, and luteal. Also, the day counts explained when breaking down each phase are reflective of a 28 day menstrual cycle. Note that not all menstrual cycles are 28 days; in fact, normal cycles range between 25-35 days. Simply view the day count to get a general awareness around the time frame of each phase. Today, we will be looking into the Menstrual Phase.

But first, Why Beans?

Before we begin, it is important to understand why TBP is so effective in supporting our endocrine systems. TBP is incredibly supportive because it stabilizes your blood sugar, tends your adrenals, supports the liver, and promotes a healthy environment in your gut. As we know, this is a whole foods dietary protocol with an emphasis on soluble fiber. Soluble fiber binds to fats. Our liver, a major detox organ in our bodies, produces a fatty liquid called bile that squirts into our gastrointestinal tract. Bile is designed to absorb fat soluble waste. Essentially, as the soluble fiber moves through the gut, it cleans up the “trash” caught in our bile. This waste includes the biological build up of various types of fat-based chemicals, either internally produced from the production of our own hormones and metabolic waste material from our own cells or externally sourced via synthetic or natural scents, cleaners, foods, air etc. When we consume beans, the soluble fiber binds to the bile and the excess biochemicals so they can exit our body as opposed to being recycled. 

Breaking down your Menstrual Phase

When we begin our bleed, Day 1 of our menstrual cycle begins. A typical bleed will last between 3-8 days.

Physically, our uterus is releasing the endometrium layer, or the innermost lining in the uterus, that was built up during our luteal phase. The shedding endometrium is the blood of our menstrual cycle. 

Our menstruation is the time of the month when our hormones are least elevated. Our follicle stimulating hormone, luteinizing hormone, testosterone, estrogen, and progesterone are low. We will learn more about each of these hormones in future phases; for now, it is only important to know hormone levels are low. In fact, the onset of our bleeding is triggered by low progesterone levels. Serotonin, the hormone that stimulates peace and well-being, is also low and lends to our inclination to seek out comfort in foods or other familiar vices. However, prostaglandin levels are elevated during this time. This hormone-like chemical is a contributor to many PMS related symptoms (more on this later). 

Naturally, the hormonal emptiness in our biological system mirrors the physical emptiness in our womb. With our energy pooled to our shedding uterus, our attention gazes inward. Mentally, this is a time of intimate self reflection as we literally and symbolically release old layers of ourselves. Given that the two hemispheres of our brain are greatly communicating during this time, it may offer some embodied clarity, as this is a natural time to reassess and regroup, making decisions as it is relevant to our own life. During this period of resoluteness, attune to how you would like to emerge through your next cycle. Estrogen can begin to rise by day 3, so savor this intimate time. 

Seasonally, this phase corresponds to winter. Perhaps, it is a relief when we finally bleed, like we can finally ease into rest and quiet time with ourselves. Our hormones are low in this phase, so our energy bandwidth may feel thin. This is normal, so it is natural to sequester our energy internally and reserve it for ourselves. We may feel more introspective and inclined to be by ourselves in our own internal world and inner peace. This is our monthly permission slip to solely care for ourselves to the extent of which we are able. This is the emptying out so that we can step into renewal and freshness at the dawn of our follicular phase.

Beans and Menstruation

Now, the idea of menstruation as a time of quiet release can sound absurd when we are wracked with period pain, cramps, general pelvic tension, or any other type of flare in our body. On the days leading up to our periods, the body produces hormone-like biochemicals called prostaglandins. Prostaglandins are responsible for the contractions we experience in our pelvic muscles to discharge the endometrium layer. The overproduction of a specific type of prostaglandin leads to excess uterine spasms, or what we know as cramps. By eating for health we can decrease the production of the spasmodic prostaglandin compound and increase the amount of antispasmodic prostaglandins, thereby decreasing muscle cramps and pelvic discomfort. Common PMS symptoms can arrive a week or so leading up to our cycle and persist throughout, so proceed to “bean up” on the days leading up to your bleed to mitigate premenstrual symptoms. 

Some supporting foods during this time are kale, collard greens, mushrooms, beets, kelps, various seafoods, red meat, starchy vegetables, buckwheat and broths. Fats include chestnuts, sesame seeds, and sunflower seeds. Should you be on a more functional plan of TBP, or experimenting with your resilience, certain herbs can be very supportive for this phase. Consider making a nourishing nettle infusion to replenish B vitamins, iron, K2, and other vital minerals. Another option are red hibiscus flowers, known nutritionally as a great source of phytochemicals and medicinally as a relief for menstrual cramps. Also remember, the Bean Protocol is a whole food, fiber rich diet. you are not limited to consuming the foods listed above, they are simply supportive nutritionally for this phase in our cycle!

Some prompts for reflection:

Do I know what phase of my cycle I am in? If so, can I begin to track it alongside my symptomatic flares? Perhaps there is a link between the phase of my menstrual cycle and where I experience symptoms. For example, if you observe acne during your menstrual phase, consider “beaning up” during this time to soak up any extra hormone production and bring down inflammation. What forms of rest feel nourishing for me? Am I honoring my sensitivity during this time?