Cycle Syncing: The Ovulatory Phase

For the entire month of April, we’re diving deep into each phase of the Menstrual Cycle. With each phase, I’ll cover how to sync your life with your cycle to have healthier hormones and easier periods!

This week I’m talking all about the Ovulatory Phase. If you have missed the last two episodes, click here to read all about the Menstrual Phase, and here to learn about the Follicular Phase.

What’s going on during this phase:

The Ovulatory Phase is technically only one day, but incorporating the tips below a few days before and a few days after will help to encourage healthy hormones and less PMS symptoms.

If you remember from last week, during the Follicular Phase, we know that LH (Luteinizing Hormone) and estrogen are at the highest levels they will be throughout your cycle.

As we move toward ovulation, an egg is in the ovary, sitting in a sack of tissue. During the Follicular Phase, your brain made increase levels of LH to signal to the ovary to release an egg. This release is known as ovulation.

Once the egg is released, it travels from the ovary, down the fallopian tube, to the uterus.

The sack of tissue that was once holding the egg, is now called a Corpus Luteum. This tissue is so important!

Once we start to ovulate, the Corpus Luteum produces progesterone, the pregnancy hormone!

From here two scenarios can happen:

1. The egg never comes into contact with sperm. If this is the case, the egg will hang out in the uterus for about two weeks. The body will sense that you are not pregnant, triggering a drop in progesterone. This drop in progesterone will lead to a shedding of the endometrial lining, known as your period. The egg will be released at the same time.

2. The egg comes in contact with sperm, implanting to the wall of the uterus. Our ovaries will sense this and continue to make more progesterone, until week 10 of pregnancy when the placenta is able to take over making progesterone.

What to be aware of:

The rise in progesterone during this phase will cause your body temperature to rise about half a degree.

Because of the rise in body temperature, one way to track ovulation is by taking your basal body temperature. This needs to be taken first thing in the morning right upon waking, before you get out of bed and before drinking water and moving around. There should be a distinct difference in body temperature before ovulation and after ovulation.

It’s important to note that taking progesterone will not trigger your body to ovulate.

Another sign of ovulation, beside increased body temperature, is a discharge of cervical mucus. This mucus should be clear and slipper, similar in appearance and texture to egg whites. This discharge is a sign of fertile mucus.

Mild cramping and spotting can be normal during ovulation. Extreme cramping is NOT normal.

Diet:

During this phase, focus on fresh fruits and vegetables. Fresh fruits and vegetables are rich in nutrients like Magnesium, Vitamin C, and Vitamin B6 which all help support progesterone production as you transition into the Luteal Phase. You can do this with big salads and smoothies full of color.

Seed Cycling:

Seeds can be a powerful tool in helping to regulate your hormones throughout your cycle. To learn more about what seed cycling is, how to do it, and why it helps your hormones listen to Heal Your Hormones Podcast 60: Seed Cycling with Funk It Wellness Founder Kate Morton!

During the Ovulatory Phase, consider eating the following seeds:

1. Sesame Seeds

2. Sunflower Seeds

Add the seeds to yogurt, oatmeal, smoothies, or energy bites.

Keep in mind it takes 3-4 months to see a shift in your PMS symptoms. Be consistent and patient with seed cycling in order to allow time for your hormones to change.

Supplements:

Because supplements are so bio-individual, I will not be discussing supplements too much in this series.

There is one supplement that is typically well tolerated, without many side effects, that is helpful during the Ovulatory Phase. This supplement is Vitamin B6. Vitamin B6 helps with progesterone production, which can lower PMS symptoms. This vitamin is also important for pregnancy.

Lifestyle/Exercise:

The Ovulatory Phase is when libido will be highest.

Motivation and creativity are also going to be high. You may feel more social and productive.

This is the best time in your Cycle to schedule social activities, presentations at work, and vacations.

I know it’s not often possible to make plans around your Menstrual Cycle, but it is helpful to be aware that if you make plans during the Ovulatory Phase, you may find that you feel better overall.

This phase will be the peak of your energy! Because of increased energy, this is when you’ll want to do your most challenging forms of exercise, such as boxing, biking, hot yoga, and long hikes.

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If you are interested in learning more about the Ovulatory Phase, check out episode 66 on the Heal Your Hormones Podcast: Cycle Syncing: The Ovulatory Phase

Head back here next week for everything you need to know about the final phase: the Luteal Phase. In my opinion, it may be one of the more important phases as this is when women seem to struggle the most with symptoms.