Going with your flow can help you capitalize on your body's energy peaks and valleys. Given an average 28-day cycle, the following breakdown of each part of the cycle provides a general guide for understanding energy fluctuations during this time.
Menstrual (Days 1 to 7)
Progesterone and estrogen levels are lowest, along with energy, focus, and productivity levels. This is prime time to scale back on any unnecessary tasks and prioritize sleep and rest.
Follicular (Days 8 to 13)
During this time, your uterus is preparing for a possible pregnancy. Your energy is on an upward trajectory due to climbing estrogen levels, and you're feeling motivated.
Ovulatory (Day 14)
The result is an outwardly focused energy that could last for 3 to 4 days. Channel this spark into an ambitious project or teamwork.
Luteal (Days 15 to 24)
Estrogen and progesterone levels rise, producing a calming effect. It's a time to lighten up on your to-do list and focus on simple tasks.
Premenstrual (Days 25 to 28)
Toward the end of the cycle and when pregnancy doesn't occur, hormone levels begin to drop, along with energy levels.
Pregnancy
Fatigue may signal the start of a pregnancy, due to changing levels of pregnancy hormones. The last three months of pregnancy may also cause energy levels to plummet, as you manage the additional stress on your body both day and night. Napping to make up for sleep lost at night, exercising, or asking for help with cleaning or running errands can all help boost flagging energy.
Perimenopausal/Menopausal (Mid-40s to 55)
Perimenopause comes at a point in our lives when many of us are dealing with a high degree of responsibility. This includes aging parents, adolescent children, a peaking career, financial commitments, and long-term relationships to maintain — or dismantle.
This can worsen the experience of common menopausal symptoms like hot flashes, night sweats, mood swings, and poor sleep. Hot flashes and night sweats impact sleep quality, in turn impacting energy levels through the day.
Reducing stress and focusing on the basics — including high-quality sleep, daily screen breaks, limiting alcohol and caffeine consumption, and attending to your mental health — can have profound impacts on the severity of common menopausal symptoms.
Golden Years (55+)
As women get older, there's no reason to believe that there's a need to slow down. In fact, with the right approach — and potentially more time after retirement — women can experience even more energy and vibrancy at this time of their lives. This is an opportunity to prioritize self-care, adapt to physiological changes, and flourish — not a period of lost vitality.
Engaging in exercises like Pilates, tai chi, qigong, and mindfulness-based stress reduction have been proven effective for improving sleep quality and reducing fatigue in older women. Baby steps when it comes to lifestyle adjustments at this stage can go a long way.
By Carimé Lane
Disclaimer: This article is intended for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional regarding your personal hormonal health, cycle patterns, or menopausal symptoms.