Did you know that creating routines around your hormone cycle can make your life easier? If you know how your hormones are naturally rising and falling throughout the month, you can create nourishing habits for your days, making things easier on your body physically, mentally, and emotionally!

WOMEN'S CYCLES AT A GLANCE

• Includes four phases of hormone shifts – menstrual, follicular, ovulatory, and luteal
• Each phase lasts approximately one week
• The body responds physically and psychologically to the shift in hormones during these phases
• An average cycle length is between 28 and 31 days for most women
• Balancing hormones can affect all aspects of health – mood, emotions, strength, immune system function, skin and hair health, and more!

Let's take a little closer look at the monthly cycle of hormones for women. Sadly this is a VERY overlooked area of education, and most women don't even know what phases their body is going through at any given time.

• If you know how your cycle works, then you can support your body well.
• If you know how your cycle works, then you can understand why you feel better or worse on certain days.
• If you know how your cycle works, you can even create nourishing routines to meet your body's specific needs during that time in your cycle.

This is true in both life and business! Not every day is a sprint. Some days we jog, some days we walk, and some days we simply rest. When we know where our bodies are in the hormone cycle, we can sync our workload so that our minds, bodies, and businesses can benefit!

THE FEMALE HORMONE CYCLE

Phase 1: Menstrual Phase, Week 1 (Day 1 (first day of period) to Day 7) On day 1 of your cycle, progesterone plunges and the lining of the uterus sheds. Estrogen levels are also at their lowest, and throughout this week of bleeding, estrogen starts a steady climb. During this week, your energy is the lowest in your cycle and you may feel tired and withdrawn. You may want to rest more than you usually do, or even take a day off, if possible.

Planning your week during phase 1: Consider saying no to big social events and take time for yourself to practice true self-care with nourishing foods, supplements, diffusing and applying oils, and rest.

• Add epsom salt baths with Lavender, Release, Frankincense or Dragon Time to your daily routine.
• Take time to journal, meditate, and look at the last month to find any rhythms that need adjusting. Diffuse oils like Valor, Frankincense or Bergamot.
• Avoid strenuous exercise, and instead opt for stretching, yoga or a walk. Roll Deep Relief onto any tense or sore areas as needed.

Phase 2: The Follicular Phase, Week 2 (Day 8 to ovulation): This phase follows just after menstruation. It's called the Follicular phase because your pituitary gland releases a hormone called Follicle Stimulating Hormone (FSH), which stimulates the follicles in your ovaries to mature. Estrogen and testosterone rise till they peak. During this time you'll get a little energy and mood boost!

Fun fact: You build more muscle and build it faster when you do resistance exercises during the first half of your cycle—your Week 1 and Week 2—compared to when doing them in the second half of your cycle—your Week 3 and Week 4—thanks to rising estrogen.

Planning your week during phase 2: This is a time where you will feel better physically and emotionally, and may even have a libido boost! Take advantage of those things as you plan your week:

• Brainstorming, problem solving, decision making, and initiating new projects are great things to do during this week. Diffuse and apply Envision, Clarity, or even Brain Power while you work!
• Capitalize on social events.
• Use this week for strenuous exercise or other physician activities you enjoy! Grab your Deep Relief, CBD Muscle Rub or even a bottle of Peppermint for pre and post-workout TLC.

Phase 3: The Ovulatory Phase, Week 3 (begins the day after ovulation and lasts 8 days) Ovulation is the next phase, and it is the event that your body has been working hard to prepare for the last couple weeks. During ovulation, an egg is released from a follicle in the ovaries and will survive for 24-48 hours. Progesterone rises, estrogen and testosterone rise to peak levels, and you will likely feel great as a result!

Planning your week during phase 3: Energy levels are highest during this week, so you can plan your activities accordingly.

• This is a great time to schedule events, job interviews, social gatherings, etc.
• This week is also a great time to have one on one time with your spouse or current beau!
• Continue working out doing things you enjoy, but don't skip on taking care of yourself pre- and post-workout!

Phase 4: The Luteal Phase, Week 4 (the final 6 days of your cycle) The first 2 to 3 days of this phase will feel a lot like the ovulatory phase. That changes when estrogen and testosterone decline and your body starts producing progesterone. Since progesterone is an anti-anxiety hormone, you will find yourself beginning to wind down as progesterone rises.

The second half of this phase can be more difficult as PMS symptoms rise, carbohydrate cravings increase, and some women experience bloating, headaches, anxiety, and overall short-temperedness.

Planning your week during phase 4: Since progesterone is an anti-anxiety hormone,the first half of this phase is a good time for tidying, organizing, chores and crossing off your to-do lists.

• Start upping your self-care routines, especially during the second half of this phase: extra NingXia Red, epsom salt baths with oils, massages with oils.
• Pencil in some extra alone time to meditate, journal, read or even sit quietly.
• Consider a restorative yoga class, massage, or acupuncture.
• Adding magnesium from MegaCal can also be helpful in reducing headaches and muscle tension during this time!

When you honor your body's innate need for rest and relaxation during this phase, you will enhance your ability to get more out of the active phases of your cycle. Practicing true self-care during the week before your period can help with PMS symptoms!

TIPS FOR SUPPORTING YOUR CYCLE THROUGHOUT THE MONTH Clearly the levels of hormones in our bodies are meant to fluctuate throughout the month, but almost all women are starting at a hormone deficit (at least with progesterone!), making all of the symptoms of each phase even more acute. Some simple things we do throughout the month include:

• Apply Progessence Plus daily either throughout the entire month or until the first day of your cycle.
• Use Dragon Time massage oil over the abdomen the days before the start of your period and throughout the first week.
• Drink NingXia Red with Mineral Essence daily for a dose of nutrients that your body can easily absorb and utilize!
• If painful, heavy cycles are something you experience, consider adding JuvaTone to your daily regimen!

For more on hormone support, see the related resources linked below!