🕑 6 minute read
The Infradian Rhythm
Women experience unique biological rhythms that go beyond the well-known circadian rhythm, which follows a 24-hour cycle.
One such rhythm is the infradian rhythm—specifically the menstrual cycle—which spans approximately 28 days.
This cycle profoundly influences our physical, emotional, and mental states. Understanding and embracing these changes can help us navigate our lives with greater ease and harmony.
Below is a simple breakdown of the infradian rhythm and the 4 "seasons" we experience each month.
Rhythm Overview
Winter
Menstrual Phase
Days 1-5
Low energy
Introspective
Rest / Renew
Spring
Follicular Phase
Day 6-14
Increased energy
Creative
New Projects / Goals
Summer
Ovulatory Phase
Days 15-17
High energy
Communicative
Social / Productive
Fall
Luteal Phase
Days 18-28
Decreased energy
Reflective
Complete / Organize
1. Winter
Menstrual Phase
Duration:
Days 1-5
What Happens:
This phase begins on the first day of your period. Hormone levels (estrogen and progesterone) are at their lowest.
How You Might Feel:
Energy levels are low, and you might feel introspective and withdrawn. It's a time for rest and renewal.
Diet:
Focus on nourishing, warm foods like soups, stews, and cooked vegetables. Incorporate iron-rich foods like spinach and lean meats to replenish lost nutrients.
Activity:
Engage in gentle activities like yoga, stretching, and walking. Prioritize rest and avoid strenuous exercise.
2. Spring
Follicular Phase
Duration:
Days 6-14
What Happens:
After your period, your body starts to prepare for a potential pregnancy. Estrogen levels rise, and follicles in your ovaries begin to mature.
How You Might Feel:
Energy levels increase, and you may feel more optimistic and creative. This phase is perfect for starting new projects and setting goals.
Diet:
Incorporate fresh, light foods like salads, smoothies, and lean proteins. Include foods that support estrogen production, such as flaxseeds and cruciferous vegetables.
Activity:
Take advantage of your heightened energy with cardio workouts, running, and high-intensity interval training (HIIT). Explore new hobbies and activities.
3. Summer
Ovulatory Phase
Duration:
Days 15-17
What Happens:
Ovulation occurs around the middle of your cycle. Estrogen levels peak, and luteinizing hormone (LH) surges, causing the release of an egg.
How You Might Feel:
This is the time of peak energy and confidence. You may feel more social, attractive, and communicative.
Diet:
Opt for raw vegetables, fruits, and lighter proteins like fish and chicken. Hydrate well and include antioxidant-rich foods like berries.
Activity:
Maximize your social and physical activities. Engage in group sports, social events, and collaborative projects. High-energy workouts are ideal.
4. Fall
Duration:
Days 18-28
What Happens:
After ovulation, progesterone levels rise to prepare the uterus for a potential pregnancy. If the egg is not fertilized, hormone levels drop, leading to the start of the menstrual phase.
How You Might Feel:
Energy levels may start to decline, and you might experience PMS symptoms like mood swings, bloating, and fatigue.
Diet:
Choose complex carbohydrates, fiber-rich foods, and magnesium-rich foods like nuts and seeds. Avoid excessive sugar and caffeine to manage PMS symptoms.
Activity:
Focus on strength training and moderate exercise. Prioritize self-care activities like meditation, journaling, and gentle yoga to manage stress.
Luteal Phase
Embracing Your Rhythm
Your Cycle
Understanding your infradian rhythm is a powerful tool for enhancing your well-being. By syncing your lifestyle with your cycle, you can harness your body’s natural rhythms to live a more balanced and fulfilling life.
Below are some tips to make the most of each phase:
Track Your Cycle:
Use a menstrual cycle tracking app to monitor your phases and predict how you might feel.
I’ve been using Natural Cycles to track my cycle—and as my natural birth control—since 2020. It’s been an incredibly rewarding practice of connecting with my body’s wisdom.
Use my link to get 20% off your subscription.
Plan Accordingly:
Schedule demanding tasks and social activities during the follicular and ovulatory phases, and allow for more downtime during the luteal and menstrual phases.
Personally, I avoid scheduling meetings and calls during my luteal and menstrual phases to minimize potential frustrations, as I prefer solitude during these cycles.
Self-Care:
Tailor your self-care routine to support your body’s needs in each phase. Prioritize rest during your menstrual phase and physical activity during the follicular phase.
Inspiring Education:
My friend Javier shared this podcast episode—The Seasons of Cycles with Ally Maz (53 mins)—with me, and I've passed it on to many of my clients. Highly recommend if you wish to dive deeper into this knowledge.
Well:Being by Sarita Walsh
Our inner seasons mirror the rhythms of the earth—times of blossoming, times of rest, and times of introspection. Each season within is a chapter of our becoming.
Hormone-Balancing Food Chart
Below is a food chart I refer to regularly to guide my meal choices and ensure I'm aligning my diet with my body's needs throughout different phases of my cycle.
Well-Being° Merch
🦪 I’ve always wanted a tote bag with the food chart printed on for when I go grocery shopping at the farmer’s market so I decided to create one for myself.
I’m sharing it here in case you’ve also been looking for something similar to support your #infradianrhythm 🫧
Nourish My Inner Seasons Oversized Tote
This oversized canvas shopper bag is not just a carryall; it is a gentle reminder to nourish your body by syncing with your infradian rhythm.
Nourish My Inner Seasons Oversized Tote
Each phase of your cycle reflects a different season within you, calling for specific nutrients to support your journey.
The list of these foods is thoughtfully printed upside down, making it easy to read when you’re carrying the bag—your daily companion in staying attuned to your natural rhythm.
With this bag, you carry more than just essentials—you carry the wisdom to listen to your body’s needs, fostering a deeper connection with your inner world.
Food items: scale for size
Let this be your daily nudge to honor your natural rhythm and nourish each season of your life with intention.
As we align with our inner seasons, we find peace in the ebb and flow, knowing that each moment—whether of joy or struggle—has its rightful place in our journey.
References
Alisa Vitti on Infradian Rhythm:
Vitti, A. (2021). "The Infradian Rhythm: What It Is and Why You Need to Know About It." Flo Living. Retrieved from Flo Living.
Menstrual Cycle and Hormone Levels:
Becker, H., & Studd, J. (2011). "The menopause." In: Edmonds, K. (Ed.), Dewhurst's Textbook of Obstetrics and Gynaecology. 8th ed. Wiley-Blackwell.
Prior, J. C. (1998). "Perimenopause: The complex endocrinology of the menopausal transition." Endocrine Reviews, 19(4), 397-428.
Phases of the Menstrual Cycle and Psychological Effects:
Ussher, J. M., & Perz, J. (2019). "The PMS construct: Separation, stigma, and choice." In: Horwitz, A. V., & Scheid, T. L. (Eds.), A Handbook for the Study of Mental Health: Social Contexts, Theories, and Systems. 3rd ed. Cambridge University Press.
Sundström Poromaa, I., & Gingnell, M. (2014). "Menstrual cycle influence on cognitive function and emotion processing—from a reproductive perspective." Frontiers in Neuroscience, 8, 380.