Know your Flow
It's amazing in how many areas of our lives our cycle, period and hormones affect us - both emotionally and physically. The more we know about the cycle, the more we can pay attention to it in our everyday lives. Here you can find the most important information about periods and cycles.
During the course of our menstrual cycle, the lining of the uterus theoretically prepares for pregnancy. The mucous membrane on the inside of the uterus grows so that a fertilized egg cell can implant itself and be supplied with nutrients for further growth. If the egg cell is not fertilized, it dies.
At the end of the cycle, some blood vessels in the uterine lining temporarily open - the uppermost layer of the mucous membrane loosens. To expel them, the muscles of the uterus contract and relax at an irregular rate. This allows the tissue to detach from the uterine wall and drain through the vagina along with some blood. Menstruation occurs.
The period lasts 3-7 days for most people. On average, we lose one and a half shot glasses of blood during our period - around 20 to 60 milliliters.
Together with cycle expert from Chica Con Ciclo we have put together valuable knowledge, helpful tips and great exercises about the hormonal cycle for you in our ooia know your flow booklet. If you now subscribe to our Newsletter you will receive the digital version of the booklet as a welcome gift.
Here we have the most important things for you in brief:
Good to know
- During the cycle we are only fertile for about 6 days.
- Only about 13% of all cycles are 28 days long.
- The cervical mucus ("discharge") changes cyclically - this is normal and healthy.
- The four cycle phases are called the menstrual phase, follicular phase, ovulation phase and luteal phase.
We often associate our cycle with negative feelings because we focus on the days when we are not doing so well. But our cycle also offers us peak periods when we feel fantastic and are particularly productive and creative. The picture of the inner seasons helps to understand this.
1st cycle phase: Inner winter
Shortly before or with your period, the inner winter begins. Your hormone levels are at their lowest at this time, and your energy levels are not as high. You may feel more withdrawn, uncommunicative and tired. Be yourself and take time to reflect. Treat yourself to rest and everything that is good for you.
2nd cycle phase: Inner spring
The days after menstruation or a few days later you may feel more active - like new buds sprout in spring. Estrogen levels rise, your vulva feels wetter again. The inner spring is wonderful for collecting new ideas and being curious.
3rd cycle phase: Inner summer
When your cervical mucus becomes runny, clear and stretchy and you feel energetic, you've arrived in the middle of summer inside. Your hormone levels are high, your ovulation is approaching. A great time to power through. But also listen to your loving, sensual side and enjoy time with partners and friends.
4th cycle phase: Inner fall
You can recognize the inner fall from the change in cervical mucus (it becomes firmer again or disappears completely), from falling energy and possibly from PMS symptoms. Maybe you mourn the "summer", but fall also has advantages. The increase in progesterone makes you calmer and more introverted. Time to analyze and start the new cycle with the knowledge gained.
We can learn to appreciate our cycle and better understand why we feel this way and that way. If we accept these changes for ourselves, we can even use them for better well-being.
First of all, changes in the color of menstrual blood are normal and not always a cause for concern. Nevertheless, you should carefully monitor any changes and, if in doubt, always seek medical advice.
Dark red, brown, or black menstrual blood is quite simply blood that has reacted with oxygen. It's best to talk to a medical professional if you notice greyish or have pink watery discharge as this may be a sign of infection or more serious medical conditions.
As always, this article is for general guidance only and does not replace medical expertise. If in doubt, it is better to have unknown changes clarified.
Did you know that your cycle and hormones also affect your performance? This also applies to sports. As always: listen to your gut feeling - and no sport is totally okay either!
Inner spring and summer
Your Energy level is highest. You can exercise, burn fat and build muscle. During this time you can go full throttle and burn off energy with interval training, jogging, endurance sports or the sport of your choice. Sky is the limit!
Inner fall and winter
Relaxation and recreation are the order of the day here, if possible. You can concentrate fully on your regeneration - preferably with Pilates, yoga and stretching or even treat yourself to a break from sports during your period.
Did you know that in this phase we have a have an increased metabolism? If you exercise too much, the stress hormone cortisol is released, which can lead to a tendency to gain weight. Before and during menstruation there is also an increased risk of sports injuries.
Healthy nutrition is important for our body in every respect. But especially in the sensitive premenstrual and menstrual phase (inner fall and winter), your body will thank you if you support it with the right nutrition.
Magnesium and iron arm you against period cramps and compensate for the loss of iron from bleeding. Found in bananas, cocoa, grain products, lentils, green leafy vegetables, tuna and chanterelles, among others.
Restricting sugar, cow's milk, caffeine and alcohol can contribute to your well-being. Period poops are real! Sometimes diarrhea or digestive problems also start with the bleeding. You can counteract this.
Warm, easily digestible and cooked food, anti-inflammatory and pain-relieving foods (e.g. ginger) are balm for your abdomen: soups, vegan curry, stew and herbal teas.
Your cycle causes you problems or worries? Then you can and should take your complaints seriously. There are health warning signs that can indicate hormonal disorders or diseases such as endometriosis, adenomyosis or fibroids.
These can include very painful cramps, nausea, depressive moods, chest pain or radiating pain in the legs and back count.
If you want to learn even more about your cycle and try your own exercises, just sign up for our newsletter. With your registration we'll give you a free digital version of our know your flow booklet, which we published together with the menstrual cycle expert from Chica Con Ciclo (in german only).
