The Doshas & Your Cycle
The Menstrual Cycle
In Ayurveda getting to the root cause and connecting the dots among the mind, body and soul are a differentiating factor from the western take on the menstrual cycle.
If Ayurveda is brand new to you it might seem like learning a new language. The doshas (mind/body types) are vital in Ayurveda; they exist everywhere. Once you understand the three doshas everything clicks into place. I have outlined what each of the three flows look like according to the doshas in the next three chapters so you can deep dive into each flow type. Know that you will probably experience all three flows throughout your lifetime.
Menstrual Phase
The menstrual phase of your menstrual cycle is the most talked about phase. You can go on social media and discover many memes discussing this time of the month. What is actually happening in the body during this phase? During this phase the endometrial lining is shedding and estrogen, progesterone are at their lowest when bleeding starts. Usually it will last for three to seven days. Day one is the first day you bleed, not when you spot, but a full bleed is considered day one.
Nutritionally at this time it’s a good idea to add in more iron rich foods and vitamin C. Vitamin C helps iron absorb more easily in the body. This phase is also a great time to tap into your intuition and slow down. Ayurveda recommends rest during the menstrual phase to the best of your ability. This means no intense workouts. Slow walks are great or restorative yoga including forward bends. Here are some menstrual phase suggestions not based on a particular dosha but rather Ayurveda in general recommends these practices during the bleeding phase of your cycle.
Ayurvedic approach to Menstrual Phase
The vata dosha is predominant during the bleeding phase of your cycle. That is why rest is encouraged. Sometimes we feel the rush of energy but that doesn’t mean we should act on that energy. We have to be mindful to keep that vata dosha balanced, grounded and flowing down and out (apana vayu).
Here is what a healthy flow looks like according to Ayurveda.
- Bright red in color.
- Does not stain clothing (a common characteristic of ama, or toxins present in the body)
- Has an odor that is earthy in nature.
- In total throughout your bleeding phase the amount of blood released can fit into four cupped hands.
Follicular Phase
The follicular phase are typically days six to eleven of your cycle. Again it will be unique to you, which is also why tracking your cycle is helpful. Estrogen continues to rise and testosterone starts to rise as does your energy. Most people find the follicular phase to be the one where they personally feel the best. If you find yourself a bit tired and off during this phase reflect back to your menstrual phase: did you rest or did you push yourself a bit too far. That can lead to you feeling tired, depleted and not feeling your greatest.
Nutrition & stress goals balance estrogen, and reduce oxidative stress. If you tend to have higher estrogen levels this is the phase during which you reduce stress, increase castor oil packs, and watch your caffeine and alcohol intake. It’s also a great phase to enjoy flax & pumpkin seeds as well as nettles tea. They all provide extra vitamin and nutrients to prepare the body for ovulation.
Workouts at this phase you are three times more likely to tear an ACL because as estrogen rises the joints have more laxity. That doesn’t mean you will get hurt. This means strength & stability exercises are key. Focusing on core moves- planks, squats, pushups, bridges, bird/dogs can help improve stability in the body.
Follicular Phase Practices
Ayurvedic approach to the follicular phase is similar to western practices but with a twist. In Ayurveda we look at a mind/body/soul approach to health.
The follicular phase is associated with the kapha dosha. It’s a time where energy should be rising and bowel movements should hopefully be flowing.
A few ideas to try during this phase:
Move your body- movement is the best medicine for the kapha dosha. Since it’s the kapha phase of your menstrual cycle doing your favorite workouts are ideal at this time of the month. If bowel movements are a bit slower make sure you have movement built into your routine.
Try something new- Again this helps break up stuck and stagnant kapha energy that can occur at this time. Usually you have an adventurous side at this time in your menstrual phase; it’s a great time to embrace it!
Finding an inner peace- Whether preparing for pregnancy in the coming ovulation phase or not, this is a great time to ground your energy knowing that the next phase can leave us feeling a bit unhinged when not grounded in our own energy. It can be a pranayama practice or a daily meditation practice to keep you balanced as you enter the ovulation or pitta phase of your cycle next.
Ovulation Phase
Ovulation occurs for a short period of time just 12-24 hours when an egg is released. This time can fall anywhere from days 12-16 on average, but late ovulation can occur, which is why it’s important to track your menstrual cycle. Estrogen is peaking peaks at this time and an egg is released. If you have endometriosis this phase of your cycle can be painful. Paying attention to your body is key. You might also be able to feel which ovary releases an egg each month if you’re really in tune with your body. If you notice you only feel an egg release every other month you might want to verify that both ovaries are releasing eggs each month. This is important to note if pregnancy is your goal.
Foods at this phase should be liver-supporting foods such as berries, beets, cruciferous vegetables, grapefruit, nuts and fish. Focus on light but nourishing foods such as eggs, lentils and dark leafy greens. If you enjoy HIIT or bootcamp style workouts, this phase is usually the best time to perform more intense workouts.
Ayurvedic approach to the ovulation phase of your cycle.
This is a time pitta starts to rise in the body and continues to rise through the luteal phase. Often we notice the imbalances showing up in the late luteal phase as crankiness, anger, PMS, and general criticism of self and others at this time.
If you can try and balance your pitta during ovulation, you will have a smoother transition throughout the luteal phase.
At this time focus on:
- Self-Care- Practices things that make you feel grounded, and connected to your inner wisdom. What will help you tune into your inner guidance? It might be journaling, meditation, walks in nature, observing time in silence each day. Make sure you make space for you time during ovulation. It’s easy to over schedule yourself during this phase. You might feel great during ovulation and try to do all the activities just to feel burned out and overwhelmed as you enter the luteal phase.
- Nasya- For those who feel intense anger, irritability and judgement and get stuck in your head mentally or prone to headaches, nasya is a practice for you. It balances the energy in the head, which in turn will help balance your body. Avoid this practice during the bleeding phase.
- Breast Massage- For those who suffer from tender breasts during the premenstrual period, breast massages can be helpful. They help move the lymph and can make the premenstrual period a little less uncomfortable if you are prone to breast tenderness at that time.
Wanting to go deeper?
Luteal Phase
The luteal phase is the longest phase of your menstrual cycle so it’s important to learn to embrace this phase. Usually it’s days 17-28 (or your approximate cycle length). Progesterone is produced, which is the dominant hormone in the second half of cycle. Estrogen has a small second peak in the middle of the luteal phase. After the middle of the luteal phase both progesterone and estrogen levels drop and so our energy drops. This is often why I break up the luteal phase into two phases. Usually workouts can continue to be more intense in the first half of the cycle but by your “crunchy” day for me it’s day 25 of my cycle I feel my energy drop and I might start to feel cranky. By tracking your energy you will start to notice your own trends.
A “crunchy” day is when you start to feel like your become a bit judgmental of yourself and others, you might notice you want to completely switch careers, or just feel completely out of alignment with yourself. Even a well balanced person might have a few “crunchy” days each month. Learning to recognize your signs and practices to help you reduce your not so fun qualities can be key at this time. For myself I take a break from social media, I add in more meditation, and practice shutting off screens for a few days to reduce the outside stimulation.
Ayurvedic approach to Luteal phase
This phase is associated with the pitta dosha for the first half of the cycle and transitions into the vata phase during the second half.
Practices to enjoy:
- Afternoon tea
- Coconut oil pack
- Sleep an extra 10 minutes
- Ditch social media when you feel judgmental or self-doubt arising
- Journal- a great time to work on releasing things that don’t serve you.
- Work- Details. This is the time to complete the to do list as your brain is wired for the fine print at this phase!
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Weekly Challenge:
Pay attention to your menstrual cycle starting with day 1 which is the first day you bleed.
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