Know your flow
It's amazing how many areas of our lives our cycle, our period and our 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. We have put together the most important information about periods and cycles for you.
During our cycle, the lining of the uterus theoretically prepares for pregnancy. The lining on the inside of the uterus grows so that a fertilized egg can implant itself in it and be supplied with nutrients for further growth. If the egg is not fertilized, it dies.
At the end of the cycle, some blood vessels in the uterine lining temporarily open - the top layer of the lining comes off. In order to shed it, the muscles of the uterus contract and relax again in an irregular rhythm. This allows the tissue to detach from the uterine wall and flow out through the vagina together with some blood. Menstruation occurs.
For most people, periods last 3-7 days. On average, we lose one and a half shot glasses of blood during our period - about 20 to 60 milliliters.
Together with the 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 sign up for our newsletter now, 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.
- Cervical mucus (“discharge”) changes cyclically – this is normal and healthy.
- The four phases of the cycle are called 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 feeling so well. But our cycle also offers us high phases in which we feel fantastic and are particularly productive and creative. The image of the inner seasons helps to understand this.
1st cycle phase: Inner winter
Shortly before or during your period, the inner winter begins. Your hormone levels are at their lowest at that time, and your energy levels are not as high. You may feel withdrawn, uncommunicative and tired. Stay with yourself and take time to reflect. Treat yourself to rest and everything that is good for you.
2nd cycle phase: Inner Spring
In the days following your period or a few days later, you may feel more active - like new buds sprouting in spring. Your estrogen levels rise, and your vulva feels moister again. The inner spring is a wonderful time to gather new ideas and be curious.
3rd cycle phase: Inner summer
When your cervical mucus becomes liquid, clear and stretchy and you feel full of energy, you are in the middle of your inner summer. Your hormone levels are high and your ovulation is approaching. It's a great time to power through. But also listen to your loving, sensual side and enjoy time with your partner and friends.
4th cycle phase: Inner Autumn
You can recognize the inner autumn by the change in cervical mucus (it becomes firmer again or disappears completely), by a drop in energy and possibly by PMS symptoms. Maybe you are mourning the end of "summer", but autumn also has its advantages. The increase in progesterone makes you calmer and more introspective. Time to analyze and start the new cycle with the knowledge you have gained.
We can learn to appreciate our cycles and better understand why we feel one way or another. If we accept these changes, we can even use them to improve our 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 observe any changes and always seek medical advice if in doubt.
Dark red, brown or black menstrual blood is simply blood that has reacted with oxygen. It is best to speak to a healthcare professional if you have grayish or pink, watery discharge, as this may be a sign of infection or more serious conditions.
As always, this article is intended as a rough guide only and is not a substitute for medical expertise. If in doubt, you should have unknown changes checked out.
During the inner spring and summer, your energy levels are at their highest. You can exercise, burn fat and build muscle.
During the inner autumn and winter, however, you should relax and recover if possible - for example with the help of yoga, light stretching or a break from sports.
You can find out more about how you can harmonize your cycle and your training plan and which sports are particularly suitable for the different phases of your cycle here: Sport and Period .
Healthy nutrition is important for our body in every respect. But especially in the sensitive premenstrual and menstrual phase (inner autumn and winter), your body will thank you if you support it with the right nutrition.
Magnesium and iron protect you against period cramps and compensate for the iron loss during bleeding. Can be found in bananas, cocoa, cereal products, lentils, green leafy vegetables, tuna and chanterelles.
Avoiding sugar, cow's milk, caffeine and alcohol can contribute to your well-being. Period poops are real! Sometimes diarrhea or digestive problems 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, herbal teas.
Is your cycle causing you problems or worries? Then you can and should take your symptoms seriously. There are health warning signs that can indicate hormonal disorders or diseases such as endometriosis, adenomyosis or myomas.
These can include very painful cramps, nausea, depressive moods, chest pain or radiating pain in the legs and back.
You can find a list of red flags in our booklet. We have also put together further tips and a checklist for you on how you can best prepare for your period.
If you want to learn more about your cycle and try out your own exercises, simply sign up for our newsletter. When you sign up , we will give you the digital version of our know your flow booklet, which we created together with the cycle expert from Chica Con Ciclo .
