Your menstrual cycle says a lot about your reproductive health. If you have a hormone imbalance, or you’re trying for a baby, ensuring a healthy menstrual cycle is absolutely key. So, let’s empower you with some of the tools that may help you to optimise your cycle!
What is the follicular phase?
The menstrual cycle consists of several phases, starting with the follicular phase, followed by ovulation, then the luteal phase.
The follicular phase starts on the first day of menstruation i.e. the first day of your bleed. During this phase of your menstrual cycle, the follicles in the ovaries mature and prepare to release an egg i.e. ovulation. Also during this phase, oestrogen levels begin to rise which helps the endometrial lining to grow and thicken, ready for the possibility of a fertilised egg to implant. If implantation isn’t achieved during the cycle, this lining will shed, which is when you get your period.
Signs of a short follicular phase
The follicular phase should typically last between 12-18 days. A 2010 study stated that a follicular phase can be considered short when it consistently falls below 11 days. So, if you are currently tracking your menstrual cycle and you find that your follicular phase consistently lasts 11 days or less, there may be a hormone imbalance at play (although a healthcare professional would need to help you to confirm this). Some signs that may accompany a short follicular phase include:
- a short overall menstrual cycle i.e. consistently less than 21 days
- difficulty conceiving
- peri-menopause
- a thin endometrial lining
- light periods
How to lengthen your follicular phase naturally
You can absolutely lengthen your follicular phase with a nutrient-rich diet and supportive lifestyle habits. Here are some tips:
1. EAT A NUTRIENT-RICH DIET
A diet containing nutrients from a variety of foods can play a vital role in hormonal balance and a healthy menstrual cycle. Include:
- Protein to help maintain blood sugar levels and keep you satiated
- Healthy fats to help hormone production
- Fibre-rich vegetables to help eliminate excess hormones
- Consider incorporating foods rich in vitamins B, C and E, zinc, and magnesium, as these nutrients are required for hormone production and regulation.
2. MAINTAIN A HEALTHY WEIGHT
Being underweight or overweight can disrupt hormone balance and affect the length of your follicular phase. Aim to maintain a healthy weight through an appropriate diet and regular exercise. Quite often, women are not eating enough, or enough of the right things to support a healthy follicular phase. A nutritional therapist can help you to determine an appropriate diet, tailored just for you.
3. CONSIDER HERBS OR SUPPLEMENTS
Certain herbs and supplements – such as maca root, chasteberry (Vitex), evening primrose oil and dong quai – may support hormonal balance and help you lengthen the follicular phase.
Please note: It is important not to self-prescribe – please consult with a healthcare professional before incorporating any herbs or supplements into your routine.
4. TRACK YOUR CYCLE
You can check the length of your follicular phase by tracking your menstrual cycle, either with a diary or a fertility tracking app. You’ll be able to monitor the length of your menstrual cycle, the length of your follicular and luteal phases, identify when you’ve ovulated, and any changes or patterns. By tracking your cycle, you will get to better understand your cycle and notice if your follicular phase is consistently short, and then pick up on the effectiveness of any interventions.
5. PERHAPS TRY SEED CYCLING?
According to a few small studies, seed cycling may be used to help balance oestrogen and progesterone levels, imbalances of which can lead to symptoms such as irregular periods, and a short follicular phase. It is completely natural, involving the consumption of particular types of seed during certain phases of your menstrual cycle. It does no harm, in fact giving you an extra dose of protein and fats, which can help hormone production and regulation. If you wish to try it, here’s my simple guide to seed cycling.
6. MANAGE STRESS
Chronic stress can disrupt hormonal balance and negatively impact your menstrual cycle. Incorporating stress-reducing techniques will help to calm the nervous system, which leads to healthier hormone balance. The following can all help:
- Meditation or deep breathing exercises
- Yoga
- Taking part in hobbies you enjoy
- Getting outdoors for a walk in nature
- Self-care rituals
- Ensure 7-9 hours’ sleep per night
For more information on stress management techniques, read my guide here.
Take control of your menstrual cycle
Using some of the tips mentioned above, you can positively influence your hormones and your menstrual cycle. However, if you feel you need additional support or a tailored intervention, feel free to contact me for a FREE 30-minute health review call where we can discuss your specific needs and how I can help. My aim is always to help you feel empowered enough to take charge of your health.
