“I’m interested in women’s health because I’m a woman. I’d be a darn fool not to be on my own side.” – Maya Angelou
Our bodies are cyclical, like the natural world around us. The tides go in and out, the moon waxes and wanes, the seasons transition. Our menstrual cycle follows the same predictable rhythm, four phases that can be likened to winter, spring, summer and autumn. We are encouraged to live with the seasons; eat what’s ripe, change our pace, adjust our habits. Periods of exertion are followed by rest and replenishment. But we rarely apply the same principles to our bodies, specifically the menstrual cycle. When we value progress, it can be difficult to lean into slowness — we’re always efficient, productive, getting it done.
But what would it feel like to live seasonally within ourselves? Would we feel generally better, mentally and physically, if we adjusted our life to fit our cycle, and not the other way around? “Working with your hormones, rather than against them, and understanding the delicate synchronicity of the menstrual cycle, is the single most important gift you can give yourself as a woman,” explains Elizabeth Cullen, a Traditional Chinese Medicine doctor and female health expert. “When you begin to flow through your cycle harmoniously, it can improve your quality of life.”
Alice Flannery, a qualified naturopath, echoes the sentiment. “I like to encourage my clients to do what is within their means in alignment with their cycle, whether this be changing up the type of exercise they engage with, what they eat, or even scheduling meetings or social commitments.”
Living with your cycle is by no means a cure-all for more complex issues like PCOS or endometriosis, and it’s not always possible to structure your life around it, but embracing the season we’re in can equal comfort, balance and improved wellbeing. “I think the most important thing is learning how to really tune into our body and what it needs, which is actually a really hard thing to learn,” shares Beck Quade, a female health expert and founder of period care brand, Femmze. “It’s a quiet rebellion to honour who we are, and do things in our own time. So much of that awareness can start from living with our cycle, it’s a soundtrack to our own unique internal state of being.”
Our bodies ‘seasons’ are Winter (menstruation), Spring (the follicular phase), Summer (ovulation) and finally Autumn (the luteal phase). By adjusting our mindset, movement and diet accordingly, we can cultivate balance and greater self-awareness.
Winter (Menstruation)
The first day of bleeding signifies the start of your cycle. It is the beginning of the menstruation phase; the onset of winter. Winter is about rest and reflection. Cullen explains that our bleed is a monthly report card, providing an intimate look at our wellbeing. It is also an opportunity to assess and make changes for seasons that lie ahead.
“During this time our hormones oestrogen and progesterone drop in order to allow the endometrium to shed and pass through the vagina,” explains Flannery.
“In Traditional Chinese Medicine, bleeding is considered an indicator of general health,” Cullen explains. “A healthy bleed has a smooth flow, minimal clotting, is predominately cherry red in colour and lasts from three to eight days.” Winter means warmth and comfort. It begs quiet, solitude and nourishment. In terms of food, look towards meals that are easy to digest, comfort food that’s nutritionally dense. “Focus on easily prepared soups and broths, ensuring to include an abundance of protein, iron and B vitamins,” explains Flannery. “For those with heavy periods, iron deficiency may be an issue, so consider quality meat, alongside black beans, cooked lentils, cooked spinach, dried apricots, figs and pumpkin seeds.” Avoiding chilled water and iced coffee is also recommended.
Regarding exercise, the answer is probably obvious: prioritise slow, deliberate movement as a salve for mental and physical heaviness. It’s not the season for high intensity. Cullen calls out slow but heavy strength training, gentle bush walking, stretching, meditation, yin yoga and breathwork specifically. Go easy on your body and lean into laziness – there’s no need to over-extend.
“It’s a quiet rebellion to honour who we are and do things in our own time. So much of that awareness can start from living with our cycle. It’s a soundtrack to our own unique internal state of being.”
Spring (Follicular Phase)
Welcome to Spring, the follicular phase. The days right after you stop bleeding can be euphoric and energising. Many writers claim it as their most productive time of the month. You might feel lighter, brighter, faster, inspired. It’s not uncommon for some to partake in ‘back to body’ rituals, as well.
“Spring is a time of growth and opportunity,” Cullen tells us. “The follicular phase overlaps with the menstrual phase, but by week two, when you have likely finished bleeding, follicular stimulating hormones and oestrogen rise from baseline to prepare you for ovulation. It is the proliferative phase for follicles and the uterine lining, and it’s reflected in how you feel physically and mentally. It’s your time to brainstorm, problem solve, explore, plan and socialise.”
Flannery maintains that eating in the follicular phase should be focused on light, fresh produce. “Lightly cooked, steamed and sauteed meals are ideal,” she adds. “I always recommend lean protein like fish, sprouted beans, seeds, energy-sustaining grains such as quinoa and leafy greens as a way to replenish.”
Given increasing energy levels, it’s also the optimal time to increase movement frequency and intensity. Try a cold plunge (you’ll be vibrating afterwards), run, swim, do reformer Pilates or practice HIIT and strength training.
Summer (Ovulation)
Summer brings the main event of your menstrual cycle, ovulation. Think of your summer as your harvest; a time of abundance. It is the most awaited season – an alchemy of confidence, desire, openness and energy. Hormonally, oestrogen peaks just before ovulation and a surge in Luteinizing hormone (LH) triggers the release of a mature egg. The exact timing depends on your body, but most will ovulate between the tenth and twenty-first day of their cycle.
As for movement, you’ll likely feel strong and capable. Chase a personal best, or go for a long run. You’ll find grit and determination that wasn’t there before. “The spike of oestrogen just before ovulation will support higher intensity,” Cullen adds. “Box, swim, do HIIT training… but don’t overdo it or you might feel the aftereffects in your Luteal phase.”
It’s essential to eat enough during ovulation as your appetite might decrease, as well. Reach for foods that will nourish your kidneys, including black sesame seeds and goji berries. Brightly coloured plants will ensure adequate vitamins, minerals and antioxidants – you’ll feel strong and buoyant.
“Working with your hormones, rather than against them, and understanding the delicate synchronicity of the menstrual cycle, is the single most important gift you can give yourself as a woman.”
Autumn (Luteal Phase)
Autumn is a time of profound transition. Your body shifts into its Luteal phase, where oestrogen, progesterone and testosterone begin to decline in preparation for menstruation. “Oestrogen thickens the endometrial lining and progesterone keeps the uterine lining in place in anticipation of a fertilised egg,” Flannery shares. “If an egg is fertilised and implants in the endometrium, this is the start of pregnancy. If the egg is not fertilised, progesterone drops away and triggers the endometrial lining to fall away again – the start of your next period.”
“The autumn season can feel like a seismic shift with the onset of associated premenstrual symptoms,” Cullen adds.
“It is a time to slow down; by supporting your mind and body, you can encourage a smoother transition, but I encourage you to seek support if symptoms are affecting your quality of life.”
Cullen is an advocate for acupuncture at all stages of the cycle, but especially to balance hormones worsening premenstrual symptoms. “For an individual that experiences period pain, Dysmenorrhea or Endometriosis, I recommend acupuncture treatment within the week prior to their expected period to reduce pelvic pain and inflammation.”
Often, the Luteal phase is recognised as the most difficult within the cycle – you might start to feel alien in your body, uncomfortable with your appearance, irritable, heavy or down. “It is a time for nesting and turning inwards,” Flannery says. Be selective with social plans, don’t over-commit, cut back on alcohol and take plenty of baths. “I always suggest a steak in the lead up to bleeding if you eat red meat,” Cullen adds.
It’s likely you’ll also crave sugar during the Luteal phase. Flannery suggests increasing your protein intake to support appetite. “During slow seasons of the cycle, warming, grounding herbal teas can be really nourishing,” she adds. “I love ginger to support circulation and reduce menstrual pain, chamomile for nervous system and sleep support, or cinnamon for warmth.”
You might prefer to be horizontal, but gentle movement like walking, yoga, easy Pilates, light weight training and meditation can improve digestion and circulation, reducing the sluggishness that comes the week before menstruation. Sex, specifically an orgasm, can help ease the seasonal blues as well.
PHOTOGRAPHY Ivana Martyn-Zyznikow
FASHION Rosalind Seehusen
MODEL Ploy Rida
HAIR & MAKEUP Shella Martin
