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 Follicular Phase.

Breaking down your Follicular Phase

Our follicular phase is technically the first day of menstruation up until the last day of ovulation (days 1-13); however today we will be discussing the time period between the end of menstruation and ovulation. For the sake of simplicity, we will call this the follicular phase.

Physiologically, our uterus begins to rebuild the endometrium layer following the shed of our cycle. In our ovaries, the follicles are preparing a single egg to release. Vaginally, we will begin to experience the build up of cervical mucus, which signals we are approaching ovulation. 

During our follicular phase, our hormones are building. Specifically, estradiol, a type of estrogen, is being produced by our ovaries. It is the influx of estrogen that enlivens us post-bleed. Alongside estrogen, testosterone, produced in the ovaries and adrenal glands, is also on the rise, granting us power and confidence. This combination lends itself to our increase in energy, sense of attractiveness, comfortability in our body, and sociability. Follicle stimulating hormone (FSH), produced by the pituitary gland, is active in developing the follicle leading up to ovulation and increases estradiol production. 

During this phase, our awareness is building. Mentally, we are clear, sharp, and focused. Our mentality is empowered and we feel driven by exacting confidence. We may feel more curious and drawn to question the world around us to expand our perspective. Immerse your mind in stimulating conversation, expand your knowledge, and gather new ideas from your community and greater network. 

Seasonally, this phase is our inner springtime. During this experimental period, tap into your creativity and play around with new expressions of yourself. We are budding and opening up to be pollinated by conversations and connections with others. This is the season of gathering and collecting information and experiences to feed the sprouting seed that was planted during menstruation. New hormones are flooding our body, dripping vitality and freshness into our system. We are called to interact deeply so we can truly explore our budding ideas. This is an innocent experience of freshness preparing us for the heightened expression of our blooms during ovulation.

Beans and the Follicular Phase

During this phase, our system is flooded with new hormones: estrogen, testosterone, and FSH. Support healthy production by consuming healthy fats and manage the influx in hormone production by eating beans. Generally, these hormones are energizing, so as we naturally socialize and engage with others, practice mindfulness with the body around potential stress inducers. Just because our bodies support more sociability during this phase does not mean we need to burn ourselves out, especially by doing activities that do not serve our longevity. It is important to note that excess stress hormones, like adrenaline and cortisol, can lead to hyper anxious and flighty sensations in the body. When the body is in a sustained state of stress, the body may not ovulate. Without ovulation, our bodies will wane on progesterone production. If the stress persists, our bodies may even favor cortisol production over that of progesterone. If you feel like you are a high adrenaline maker, consuming beans and their soluble fiber will also mitigate adrenaline and cortisol build up that may couple the natural increase in activity.

To support your body, consider adding steamed veggies like broccoli, string beans, carrot, and zucchini. Lean proteins, like chicken and certain fish, are great protein options. This also includes eggs. Oats are also a great option when craving an energy sustaining grain. Great fat sources are brazil nuts, cashew nuts, pumpkin seeds, and flax seeds. Herbs to accompany the follicular phase are vitamin rich nettles and red raspberry leaf.  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:

How do I feel emerging from my menstrual cycle? When estrogen builds in my body, where do I want to invest my energy? Does this investment support my long term health goals? Do I overwork myself or do I feel supported? Do my activities and community serve the well being of my body?