Seasons of the Female Menstrual Cycle

Hey, ladies! Have you ever wondered why you sometimes feel like you can take on the world, think clearly and make decisions quickly, and love everyone around you, and other times, you find yourself wanting to curl up in the bed, binge watch Gilmore Girls, and not see or talk to anyone for days? If so, welcome to the seasonal shifts of the female menstrual cycle.

If you didn’t know it, the female menstrual cycle is broken up into four phases. Each phase makes us feel differently where mood and energy levels are concerned and has different nutritional and self-care requirements. Each of these phases interestingly coordinates with a season of the year as well.

Let’s look a little closer at each one.

Seasons of the Female Menstrual Cycle

While there is no direct relationship between the female menstrual cycle and the four seasons, some people like to use the analogy of the four seasons to describe the different phases of a woman’s menstrual cycle and follow seasonal cues when it comes to nourishing and caring for themselves during this period. 

For example, the follicular phase (when the body prepares to release an egg) is compared to spring, when new growth and development occur. The ovulatory phase (when an egg is released) may be compared to summer when things are at their peak. The luteal phase (when the body prepares for a potential pregnancy) may be compared to autumn when things start to wind down. And finally, menstruation (when the lining of the uterus is shed) may be compared to winter, when things come to a close and start anew.

While there are a lot of similarities between the female menstrual cycle and the four seasons, it is important to remember that everyone’s menstrual cycle is different, and not everyone experiences these phases in the same way. 

So now that I’ve introduced this concept to you, let’s dive a bit deeper into each phase of the female menstrual cycle and its corresponding season and look at some holistic ways we can care for ourselves during each season.

Spring: The Follicular Phase

The follicular phase is the first phase of the menstrual cycle, beginning on the first day of menstruation and ending with ovulation. During this phase, the body prepares to release an egg by stimulating the growth of follicles in the ovaries, each containing an immature egg.

The analogy of comparing the follicular phase to spring is often used because it is a time of renewal and growth, just as spring is when new life begins to bloom. 

During the follicular phase, estrogen hormone levels in the body begin to rise, which can lead to increased energy, creativity, and feelings of optimism and hopefulness. This is similar to the feelings of renewal and hope many people experience during spring.

Additionally, just as the weather and environment can affect the growth of plants and animals during spring, the follicular phase can be influenced by factors such as diet, stress, and exercise. 

Herbal Support for the Follicular Phase

During the follicular phase of the menstrual cycle, some women may experience increased energy, moodiness, and other changes related to hormonal fluctuations. Several herbs can help support the body during this phase and alleviate some of these symptoms. 

Here are some herbal recipes that may be helpful during the follicular phase:

1. Lemon balm tea: Lemon balm is a calming herb that can help alleviate anxiety and promote relaxation during the follicular phase. To make lemon balm tea, steep one teaspoon of dried leaves in hot water for 10-15 minutes. You can drink this tea before bed or throughout the day as needed.
2. Nettle tea: Nettle is a nourishing herb rich in vitamins and minerals and may help support overall health and vitality during the follicular phase. To make nettle tea, steep one teaspoon of dried leaves in hot water for 10-15 minutes. You can drink this tea up to three times per day during the follicular phase.
3. Chasteberry tea: Chasteberry, also known as vitex, is an herb sometimes used to support menstrual health and hormonal balance. To make chasteberry tea, steep one teaspoon of dried berries in hot water for 10-15 minutes. You can drink this tea up to three times a day during the follicular phase.
4. Beet and carrot juice: Beet and carrot juice are rich in antioxidants and other nutrients that can help support overall health and energy levels during the follicular phase. To make beet and carrot juice, simply blend one beet, two carrots, and a small piece of ginger root in a juicer or blender. You can drink this juice in the morning or throughout the day as desired.
5. Turmeric latte: Turmeric is a warming spice that can help support circulation and mood during the follicular phase. To make a turmeric latte, blend together one cup of almond milk, one teaspoon of turmeric powder, a dash of cinnamon, and a small amount of honey or maple syrup for sweetness. You can also add other spices, such as ginger or cardamom, for added flavor.

Lifestyle Support during the Follicular Phase

We often find ourselves setting intentions for the coming year during the spring season, and the follicular phase is a great time to do this for the month ahead. It’s also a prime time for creativity and brainstorming in all areas of life, so take some time to think big, say “yes” more, and put yourself out there.

When it comes to moving the body more, this phase is the perfect one to try something new. Now can be a great time to mix up one’s regular routine, step out of the box, and discover a new movement or exercise style.

Where food is concerned, the follicular phase is a great time to focus on fresh, vibrant, light foods that give the body more energy, such as fresh salads, fermented veggies, lean proteins, and nutrient-dense grains!

Summer: The Ovulatory Phase

The ovulatory phase is the phase of the menstrual cycle when an egg is released from the ovary and travels down the fallopian tube, where it may be fertilized by sperm. This phase typically occurs around day 14 of a 28-day menstrual cycle, although the exact timing may vary from person to person.

The analogy of comparing the ovulatory phase to summer is often used because it is a time of peak growth, abundance, and vitality. During this phase of the menstrual cycle, estrogen and luteinizing hormone (LH) levels surge in the body, causing the ovary to release an egg. This surge in hormones can also lead to an increase in libido and sexual desire, similar to the way that summer is often associated with heightened feelings of energy, passion, and excitement.

In addition, just as summer is when plants and animals are busy reproducing and growing, the ovulatory phase is when the body is focused on reproduction and the potential for new life. Women trying to conceive may be especially aware of this phase, which is considered the most fertile time of the menstrual cycle.

Herbal Support for the Ovulatory Phase

During the ovulatory phase of the menstrual cycle, some women may experience increased energy, heightened libido, and other changes related to hormonal fluctuations. Several herbs can help support the body during this phase and enhance these positive changes. 

Here are some herbal recipes that may be helpful during the ovulatory phase:

1. Maca smoothie: Maca root is a Peruvian herb that is sometimes used to support fertility, sexual health, and energy levels. To make a maca smoothie, blend one tablespoon of maca powder, one banana, one cup of almond milk, and a handful of spinach or other greens. For added flavor, you can also add other fruits, such as berries or mango.
2. Red clover tea: Red clover is a traditional herbal remedy for women’s health and may help support fertility and hormonal balance during the ovulatory phase. To make red clover tea, steep one teaspoon of dried flowers in hot water for 10-15 minutes. You can drink this tea up to three times a day during the ovulatory phase.
3. Damiana tea: Damiana is a Mexican herb that is sometimes used as an aphrodisiac and to support sexual health. To make damiana tea, steep one teaspoon of dried leaves in hot water for 10-15 minutes. You can drink this tea before bed or throughout the day as needed.
4. Nettle tea: Nettle is a nourishing herb that is rich in vitamins and minerals and may help support overall health and vitality during the ovulatory phase. To make nettle tea, steep one teaspoon of dried leaves in hot water for 10-15 minutes. You can drink this tea up to three times a day during the ovulatory phase.
5. Cinnamon oatmeal: Cinnamon is a warming spice that can help support circulation and energy levels during the ovulatory phase. To make cinnamon oatmeal, simply cook one cup of oats with one cup of almond milk, one teaspoon of cinnamon, and a dash of honey or maple syrup for sweetness. You can also add nuts, fruits, or other toppings for added nutrition.

Lifestyle Support during the Ovulatory Phase

During the summer, we often find ourselves wanting to connect with others on a deeper level, and the ovulatory phase is also a great time to do this. Communication skills are heightened during this phase, so now is a great time to have those conversations that need to be had, to connect with those in the community more (online and locally), and to be open to giving and receiving. Have an idea to share? Share it! Want to ask for a raise at work? Ask for it!

Where exercise and daily movement are concerned, there is plenty of energy to spare in this phase, so pump up the volume and get a bit more active, whether it’s incorporating more high-intensity exercise into the day, hitting the gym, or working out in a group.

Where food is concerned, the ovulatory phase is a great time to focus on raw veggies for extra fiber and plenty of fruit for higher levels of glutathione to ensure the body metabolizes and eliminates excess estrogen that’s being produced. Lighter grains, like quinoa and corn, are also great during this phase.

Autumn: The Luteal Phase

The luteal phase is the third phase of the menstrual cycle, occurring after ovulation and before the onset of menstruation. During this phase, the body prepares for pregnancy by thickening the uterine lining and increasing progesterone hormone levels.

The analogy of comparing the luteal phase to autumn is often used because it is a time of preparation, reflection, and change. Just as autumn is when trees shed their leaves and prepare for winter, the luteal phase is when the body prepares for the possibility of pregnancy or sheds the uterine lining if pregnancy does not occur.

During the luteal phase, some women may experience physical and emotional changes, such as bloating, breast tenderness, mood swings, and fatigue. These changes may be compared to how autumn can bring cooler temperatures, shorter days, and a sense of winding down after the busy summer months.

Additionally, just as autumn is when some animals prepare for hibernation or migration, the luteal phase can be when women reflect on their health, fertility, and reproductive goals. Women trying to conceive may also use this time to track their menstrual cycle and plan for future attempts at pregnancy.

Herbal Support for the Luteal Phase

During the luteal phase of the menstrual cycle, some women may experience physical and emotional changes, such as bloating, breast tenderness, mood swings, and fatigue. Several herbs can help support the body during this phase and alleviate some of these symptoms. 

Here are some herbal recipes that may be helpful during the luteal phase:

1. Ginger tea: Ginger has anti-inflammatory and analgesic properties that may help alleviate bloating and cramps during the luteal phase. To make ginger tea, simply slice a few pieces of fresh ginger root and steep in hot water for 10-15 minutes. You can add honey or lemon for taste if desired.
2. Raspberry leaf tea: Red raspberry leaf is a traditional herbal remedy for menstrual cramps, heavy bleeding, and other menstrual-related symptoms. To make raspberry leaf tea, steep one teaspoon of dried leaves in hot water for 10-15 minutes. You can drink this tea up to three times a day during the luteal phase.
3. Chamomile tea: Chamomile is a calming herb that can help alleviate anxiety and promote relaxation during the luteal phase. To make chamomile tea, steep one teaspoon of dried flowers in hot water for 10-15 minutes. You can drink this tea before bed or throughout the day as needed.
4. Dandelion tea: Dandelion root is a natural diuretic that may help alleviate bloating and water retention during the luteal phase. To make dandelion tea, steep one teaspoon of dried root in hot water for 10-15 minutes. You can drink this tea up to three times a day during the luteal phase.
5. Lavender bath soak: Lavender is a calming herb that can help promote relaxation and alleviate stress during the luteal phase. To make a lavender bath soak, simply add a few drops of lavender essential oil to warm bath water and soak for 15-20 minutes. You can also add Epsom salts or other bath salts for added relaxation.

Lifestyle Support during the Luteal Phase

During the autumn season, energy levels initially remain high, but midway through the season, energy begins to wain and shift inward. This is the perfect time to speak up when needed, communicate clearly and concisely, and set firm boundaries – all to keep irritations from building up. This phase is a great time to complete tasks and check items off of to-do lists. It can be helpful to block time for larger projects to better focus on one thing at a time. Organizing can feel really satisfying during this phase as well. 

Now is the time to begin slowing down regarding daily exercise and movement. Slow, intentional strength training and more intense forms of yoga are excellent for the beginning of this phase when energy is a bit higher, but be sure to scale back to things like walking, Pilates, and yin yoga later in the week.

Where food is concerned, the luteal phase is a great time to focus on foods high in B vitamins and to stay away from sugar as much as possible. Leafy greens can increase needed minerals while decreasing fluid retention, and roasted or baked veggies are super helpful for the liver and large intestine, helping to continue to flush out estrogen effectively.

Winter: The Menstrual Phase

The menstrual phase, also known as the menstrual period, is the final phase of the menstrual cycle, occurring when the uterus sheds its lining in the absence of a fertilized egg. This phase typically lasts between three and seven days, although the exact duration may vary from person to person.

The analogy of comparing the menstrual phase to winter is often used because it is a time of rest, renewal, and quiet reflection. Just as winter is when many plants and animals lie dormant and conserve energy, the menstrual phase is when the body slows down and focuses on self-care and healing.

During the menstrual phase, some women may experience physical and emotional changes, such as cramping, fatigue, mood swings, and a sense of introspection or withdrawal. These changes may be compared to how winter brings cold temperatures, short days, and a sense of solitude or reflection.

Additionally, just as winter is followed by spring and the promise of new growth and renewal, the menstrual phase is followed by the follicular phase and the potential for a new menstrual cycle and new opportunities for fertility.

It’s important to note that comparing the menstrual phase to winter is just one way to understand and describe this phase of the menstrual cycle. Not everyone may experience these changes similarly, and many factors can influence the menstrual cycle, including stress, illness, and hormonal imbalances.

Herbal Support for the Menstrual Phase

The menstrual phase is a time when many women experience discomfort, cramping, and other physical and emotional symptoms related to their menstrual cycle. Several herbs may be helpful during this phase to support the body and alleviate some of these symptoms. 

Here are some herbal recipes that may be helpful during the menstrual phase:

1. Ginger tea: Ginger is a warming herb that can help alleviate cramps and promote circulation during the menstrual phase. To make ginger tea, steep one teaspoon of grated ginger root in hot water for 10-15 minutes. You can drink this tea up to three times a day during the menstrual phase.
2. Raspberry leaf tea: Raspberry leaf is an herb that is often used to support menstrual health and alleviate cramps during the menstrual phase. To make raspberry leaf tea, steep one teaspoon of dried leaves in hot water for 10-15 minutes. You can drink this tea up to three times a day during the menstrual phase.
3. Chamomile tea: Chamomile is a calming herb that can help alleviate anxiety and promote relaxation during the menstrual phase. To make chamomile tea, steep one teaspoon of dried flowers in hot water for 10-15 minutes. You can drink this tea before bed or throughout the day as needed.
4. Cinnamon and honey tea: Cinnamon is a warming spice that can help alleviate cramps and support circulation during the menstrual phase. To make cinnamon and honey tea, steep one teaspoon of cinnamon powder in hot water for 10-15 minutes, then stir in a small amount of honey for sweetness. You can drink this tea up to three times a day during the menstrual phase.
5. Magnesium-rich smoothie: Magnesium is a mineral that can help alleviate muscle cramps and promote relaxation during the menstrual phase. To make a magnesium-rich smoothie, blend one banana, one cup of spinach, one tablespoon of almond butter, one tablespoon of cacao powder, and one teaspoon of magnesium powder. You can drink this smoothie in the morning or throughout the day as desired.

Lifestyle Support during the Menstrual Phase

The winter season is the ideal time to get quiet and pull inward a bit more, working to evaluate decisions and ensuring your path is still the right one. Areas to assess may be how time is spent and who it’s spent with, the projects you’ve focused on and the results gained, and any changes that need to be made to get back on track (or on a different one altogether).

Because energy is at its lowest during this phase, lighter exercise and movement are warranted, such as walking, yin yoga, or mat Pilates.

Where food is concerned, the menstrual phase is a great time to focus on nutritious food full of nutrients. Learning to balance macronutrients (fats, carbs, and proteins) in meals is essential to help keep blood sugar balanced while eating plenty of veggies for fiber and antioxidants. Mineral-rich foods, like seaweed, can also help replace nutrients lost during menstruation! During this phase, soups and stews are your friends!

Now That We’ve Come Full Circle

Now that we’ve reviewed how each phase in the female menstrual cycle correlates with the four seasons of the year and discussed some ways to nourish ourselves throughout each season of our cycle, I hope you feel inspired to either connect with yourself on a deeper level each month or use this information to better understand other females (or clients) in the future.

Love and light,
Meagan