The Female Cycle – A Woman's Strength

The monthly cyclicity of female physiology has existed throughout the ages. Such is a woman's nature. Unfortunately, no one studied it in the past. Back in his time, Hippocrates named a group of symptoms that included anxiety or a feeling of suffocation as hysteria (Greek hysterikos – from the womb). Later, when medicine was dominated by men and women's health and ailments were evaluated through a male prism, no one even thought about female biorhythms; therefore, all deviations from what was normal for a man were considered a pathology. According to certified female neuropsychophysiology coach Laura Kronlachner, in the 18th century, living under conditions where natural bodily processes were not understood and thus ignored or pathologized, and when knowledge about women's cyclicity was no longer passed down from generation to generation, women began to feel like victims, even started to pity and hate themselves, and lost touch with their bodies, failing to understand the natural processes taking place within them. The attitude toward the female cycle and hormonal changes began to shift again in the late 20th century. Nowadays, one can already find scientific research revealing how hormones act during different phases of the cycle and what a significant impact they have on all body systems. This helps explain why the same woman seemingly transforms into four completely different women over the course of a month.

WHY A WOMAN IS NEVER CONSTANT

The interviewee states that during different phases of the cycle, the ebb and flow of female hormones affect all body systems, influencing metabolism, cardiovascular function, and even brain activity. Hormones also affect the immune system. For a long time, a misconception regarding male and female physiology prevailed in medicine. It was assumed that the bodily systems of both sexes functioned identically. That is not the case. Erroneous assumptions about similarities in male and female physiology have also had negative consequences – today, it is known that 78% of people suffering from autoimmune diseases are women. This is due to gaps in scientific research: by conducting health studies on men, it was assumed that what applies to them also applies to women. We still live in a world that disregards female cyclicity; there is a lack of accurate information about female biorhythms, even though it is already known that how a woman lives during different phases determines her physical and mental health. Therefore, the most important thing is to understand that a woman is not constant and never will be – her physiology is different.

GETTING TO KNOW YOUR BIORHYTHMS

In professional life, a woman should also avoid comparing herself to men; working in the exact same rhythm day in and day out is harmful. Thus, hard, non-stop work throughout the entire month simply does not suit a woman. The male biological rhythm operates on a 24-hour cycle, with the primary regulatory hormones being cortisol and melatonin. For a woman's health, her biorhythms are paramount. Since the concentrations of hormones produced by the ovaries – estrogens and progesterone – vary across different phases, they affect a woman differently at different times. The male physiological system is constant and uniform, making it easy to predict, which also makes their work productivity consistent. If a woman tries to work identically across all phases of her cycle, the body will begin to send unpleasant signals. The solution is to get to know your biorhythms and adapt to them. Knowing how brain function, muscle capacity, stress tolerance levels, and metabolism change during different phases allows one to leverage all this to achieve personal goals.

BETTER TO WORK LESS AND ACHIEVE MORE

The four phases of the female cycle and the hormonal changes occurring in the body during them were thoroughly researched by neuropsychophysiologist Kayla Osterhoff. Having completed the neuropsychophysiology program developed by this health specialist, L. Kronlachner says that all phases are important and have their own names: the first is "Shedding", the second is "Planting", the third is "Blooming", and the fourth is "Growing". During each of these phases, it is beneficial to appropriately choose one's workload, physical activity, nutrition, and environment, as well as to take care of cognitive and mental health and sleep routines. A wise woman knows that by listening to her body and tailoring her lifestyle to her cycle, she can achieve incomparably more than by toiling hard all month long. Even better athletic performance can be expected when living in alignment with individual biorhythms. And one's health will also be significantly better. Thus, a woman must act wisely and cleverly, protecting and caring for herself, without withholding what she needs most during different phases of the cycle. Therefore, it is very important to get to know oneself and apply a small-steps approach. One shouldn't rush into drastic changes, but rather closely monitor one's well-being and mood swings throughout the entire cycle.

WHEN INTUITION DOES NOT DECEIVE

The first – "Shedding" – phase corresponds to the menstrual period, when estrogen and progesterone levels are at their lowest, and therefore energy is at its minimum. The brain releases the lowest amounts of mood-enhancing transmitters—serotonin and dopamine—so one should not expect an uplifted mood. During this period, it is not recommended to plan active pursuits, important meetings, or trips. Keeping the body and mind at peace helps avoid fully depleting energy reserves. Physical exertion should also be reduced. If a woman is used to very active exercise, she does not need to give up sports entirely, but it is advisable to exercise significantly less. Instead of intense endurance workouts, it is better to opt for yoga, gentle body conditioning, or simply a walk in the fresh air. In the first phase of the cycle, it is worth taking advantage of the strongest traits prevailing at that time. What are they? Scientists have found that during menstruation, the area of the brain responsible for cognitive empathy is activated. This means that a woman's intuition is at its strongest during this time. Therefore, it is wise to make use of this stage's natural gift and calmly reflect on life events, thinking about what you most want to change. It is a favorable time to plan activities that can be implemented later. Pampering yourself is very important. Since inflammatory processes occur in the body at this time, you should focus on an anti-inflammatory diet. It is recommended to avoid sugar, white flour, and coffee. It is worth increasing the intake of healthy fats. Eating more berries, especially barberries and blueberries, is beneficial.

MAKE THE MOST OF YOUR ATTRACTIVENESS

In the second – "Planting" – phase, estrogen levels begin to rise, and stress resilience increases. At this time, it is already suitable to take on bigger tasks, carry out projects requiring more energy, and socialize more. A woman's power and endurance come to the forefront, allowing for more active workouts. Fasting is completely unsuitable during the second phase, as intense hormone production is taking place in preparation for ovulation. To maintain energy, it is recommended to eat at least three times a day. Intermittent fasting should not be practiced. The "Blooming" phase is the transitional period from the first half of the cycle to the second. This phase includes the ovulation window, when estrogen activity peaks and energy levels are high enough to move mountains. In sports, you can aim for maximum results. A good mood is almost guaranteed. During this time, emotional intelligence increases, a woman can focus better, and she becomes particularly charming and attractive. Her body is ready for fertilization. This is the best time for big challenges, important meetings, and presentations. It is a great time for job interviews—green lights will be everywhere. In the "Blooming" phase, protein and fiber intake should be increased by about 10–20%. In the first phase, it is better to choose fish instead of meat, while in this phase, meat is preferred.

WHEN WE CAN ENJOY A HEARTIER MEAL GUILT-FREE

The fourth and longest phase, lasting two weeks, is the "Growth" phase, during which estrogen levels drop and progesterone production begins. As a result, intellectual faculties sharpen, brain plasticity increases, and sleep quality improves. At this time, it is especially important to go to bed on time and not work until midnight—you will gain more strength and health. It would be a pity to waste the gifts of this phase. Ignoring the body's needs can later negatively affect physical and mental health; for example, PMS symptoms will be more pronounced, and cravings for unhealthy food during menstruation will increase. At this time, stress resilience gradually decreases. It is important to keep this in mind when planning important tasks. During the last week of this phase, healthy carbohydrate stores need to be replenished. Eat more root vegetables and grains. During this period, the need for heartier meals may increase, and you should not resist it—portion sizes can be increased, which will reduce cravings for unhealthy food during menstruation.

THE FEMALE CYCLE AND THE MOON

The Endobiogeny specialist emphasizes that living according to biorhythms is relevant not only for women of reproductive age, but also for older women going through menopause or the postmenopausal period. Over several decades, a woman's body becomes accustomed to functioning at a certain rhythm, and cells—even though fluctuations in estrogen and progesterone no longer occur—retain a memory. Therefore, one should continue monitoring one's well-being and emotions, applying the same lifestyle recommendations as before accordingly. It is also important to know that for some women, the four phases of the cycle correspond to the phases of the Moon. This also applies to women of reproductive age. For them, the "Shedding" phase coincides with the full moon or the new moon. Interestingly, the lunar cycle lasts about the same duration as a woman's cycle. For older women, it may be much simpler to live in alignment with the phases of the Moon.

WORTH TRYING!

Every woman could easily adapt her lifestyle to her individual biorhythms if she knew herself well. Keeping a journal will help with this. Choose a few things that are important in your daily life or disrupt it—for example, bouts of hunger, energy levels, sleep quality, feelings of stress or anger, mood swings, intuition, concentration... Write down a few of the most important aspects for you in the journal and rate them daily on a scale from one to five. Keep the journal for at least two months, observe trends, and identify the phases of your cycle. Soon you will see how your well-being and emotions change during the different phases of the cycle. Once certain patterns are detected, specific changes can be made.

THE MOST COMMON MISTAKES WOMEN MAKE

→ Abrupt lifestyle changes. Upon getting to know their bodies, women rush to change their lives fundamentally, which can cause even more stress and reduce motivation. It is more beneficial to change one's lifestyle gradually.

→ Striving for a constant rhythm of life. Constancy is not beneficial for a woman, as she is not constant and cannot be.

→ Trying to live by a male rhythm. Living at a uniform pace and pursuing goals in the same ways is actually harmful to different genders, as woman and man are like two different planets.

This article is from the second issue of the "Endobiogeny" magazine.