How to work with your menstrual cycle

Knowing what is going on inside your body during the menstrual cycle can help you to work more effectively and take better care of yourself.

First of all, it is important to understand that the menstrual cycle is much more than just bleeding. It is actually a whole chain of activities that occur in the brain, ovaries, and uterus throughout each month (1). The menstrual cycle is made up of four phases: the menstruation phase, the follicular phase, the ovulation phase, and the luteal phase. The day your period starts is known as ‘day one’ of the menstrual cycle, and the cycle ends the day before your next period begins.

Debunking the ‘typical’ menstrual cycle myth

It is often said the ‘typical’ menstrual cycle lasts for 28 days. But it is believed only 13% of individuals who menstruate have a 28 day cycle (2), so this assumption isn’t accurate for the majority of us! No two bodies are the same and the length of the cycle can actually vary from person to person. Your menstrual cycle can change as you go through life, and can easily be affected by various things like stress, medication and changes in body weight. Having a menstrual health condition such as endometriosis or polycystic ovary syndrome can also impact how long your cycle is.

Let’s take a look at each phase and what you can do to help your body…

The menstrual phase

This phase begins on the first day of your period and lasts up until the last day of bleeding, and usually lasts 3 to 8 days (again, this can be different for everyone). This is the phase where your hormones are low, which will also lower your levels of energy and productivity. Here’s what you can do during through this phase:

If you’re feeling tired, give yourself rest when you need it – don’t over exert yourself with loads of activity
Practice self-care – be kind to yourself!
Make sure you get plenty of sleep to conserve your energy
Exercise can be really beneficial, but be careful not to overdo it – perhaps swap out a gym session with something more gentle like yoga or a relaxed swim

The follicular phase

The longest phase of the cycle, it also begins on the first day of your period, overlapping the menstruation phase, and can last between 11 to 27 days. This is the phase where progesterone and estrogen levels increase, with testosterone levels rising toward the last days of this phase. The boost in estrogen gives you the energy you were lacking, lifting the dreaded brain fog and increasing your productivity. So, take advantage of this phase by:

Utilising this energy boost to move your body
Make the most of feeling energised by starting a new project or coming up with a proposal for an idea you’ve had

The ovulation phase

Occurring in the middle of the cycle, this is when your follicle releases an egg. While this phase only lasts for around 24 hours, the high estrogen and testosterone levels mean that you can really make the most of your increased energy:

If you like exercising, you may feel like something a little more challenging – go on a hike or book yourself on a HIIT class
You’ll be able to take on more challenging tasks at work, so pick up a task which you were struggling with in the menstrual phase

The luteal phase

Oh hello PMS! Estrogen and progesterone rise again, with progesterone levels reaching their peak, to prepare your body for (the possibility) of pregnancy. However, if this isn’t the plan and the released egg doesn’t fertilize, both of these hormone levels will drastically drop during the end of this phase. This phase lasts anywhere between 12 to 14 days and could also be called the ‘down time’ phase, as your productivity levels naturally will drop, so we recommend:

Prioritisng self care – do those things that make you feel more relaxed like meditation or watching your favourite movie
Focusing on simpler tasks at work, if you can
Being gentle on your body and doing lower intensity exercises, like walking or swimming

Understanding these phases and what occurs during each one, can better equip you with the information you need to manage your symptoms. Work with your cycle, rather than against it, and be kinder to your body and mind!

Ready to create a menstrual-friendly workplace?

It is not just a matter of ethics and compliance, investing in the health and wellbeing of your female employees can bring tangible benefits to your organisation. At See Her Thrive we work with organisations to create healthier, more equitable workplaces for women. Get in touch to find out more.

Sources

Jones and Lopez 2013. Human reproductive biology. Academic Press. P.91.
Bull et al. 2019. Real-world menstrual cycle characteristics of more than 600,000 menstrual cycles. NPJ Digital Medicine 2(83).