More Than Just Menstruation: Your Cycle as a Vital Sign
For many women, the menstrual cycle is often associated only with menstruation, and perhaps ovulation if they are trying to conceive. However, your cycle is much more than that. It is a vital sign of your body, a mirror of your hormonal health, and a powerful guide on your fertility journey.
I am Vânia Rodrigues, Integrative Nurse and Fertility Specialist. I believe that understanding and honoring your menstrual cycle is one of the most empowering steps you can take to connect with your body and optimize your fertility. When body, mind, and cycle are aligned, life flourishes.
The Four Phases of Your Menstrual Cycle
The menstrual cycle is a complex hormonal dance, divided into four main phases, each with its own characteristics and importance for fertility:
1. Menstrual Phase (Day 1 to Day 5-7)
•What happens: This is the beginning of your cycle, marked by bleeding. The uterine lining (endometrium) is shed because pregnancy did not occur. Estrogen and progesterone levels are low.
•Importance for fertility: Although it is not the fertile phase, it is a crucial time for the body to “reset” and prepare for a new cycle. It is a period of cleansing and reflection.
•Como te podes sentir: Energia baixa, necessidade de introspeção, por vezes cólicas e desconforto.
2. Follicular Phase (From the end of menstruation to ovulation)
•What happens: The brain releases follicle-stimulating hormone (FSH), which stimulates the development of follicles in the ovaries, each containing an immature egg. One of these follicles becomes dominant. Estrogen levels begin to rise, preparing the uterine lining for a possible pregnancy.
•Importance for fertility: Rising estrogen creates a more fertile environment by increasing cervical mucus (which becomes more elastic and transparent, similar to egg white) to help sperm survive and move.
•Como te podes sentir: Energia a aumentar, mais social, criativa e focada.
3. Ovulatory Phase (Middle of the cycle, usually Day 14)
•What happens: The estrogen surge triggers an increase in luteinizing hormone (LH), which causes the dominant follicle to rupture and release the mature egg into the fallopian tube. The egg survives for about 12 to 24 hours.
•Importance for fertility: This is the fertile window! Conception is most likely if you have sex in the days leading up to ovulation and on the day of ovulation. Sperm can survive in the female reproductive tract for up to 5 days.
•Como te podes sentir: Energia no pico, libido aumentada, sensação de clareza e confiança.
4. Fase Lútea (Da ovulação até ao início da próxima menstruação)
•What happens: The ruptured follicle turns into the corpus luteum, which produces progesterone. Progesterone is crucial for keeping the uterine lining thick and vascularized, preparing it for the implantation of a fertilized egg. If pregnancy does not occur, the corpus luteum degenerates, progesterone levels drop, and menstruation begins.
•Importance for fertility: Adequate progesterone levels are vital for implantation and maintenance of early pregnancy. A short luteal phase or low progesterone can make conception difficult.
•Como te podes sentir: Energia a diminuir, por vezes sintomas de TPM (sensibilidade mamária, inchaço, alterações de humor), necessidade de descanso.
Signs of Ovulation: How to Identify Your Fertile Window
Knowing your body's signals is essential for identifying your fertile window and optimizing your chances of getting pregnant:
•Cervical mucus: The most reliable sign. It becomes more abundant, stretchy, and clear, similar to raw egg white, in the days leading up to and during ovulation.
•Basal Body Temperature (BBT): A slight increase (0.2-0.5°C) in your basal temperature after ovulation, which remains elevated until menstruation. You should measure your BBT every morning before getting out of bed.
•Ovulation Tests (OPKs): Detect the LH surge in urine, which occurs 24-36 hours before ovulation.
•Ovulation Pain (Mittelschmerz): Some women experience mild pain or a twinge on one side of their lower abdomen during ovulation.
•Alterações na Posição do Colo do Útero: O colo do útero pode ficar mais alto, macio e aberto durante a ovulação.
When the Cycle Is Not Balanced: What Can Happen?
A healthy menstrual cycle is a reflection of a body in balance. When there are imbalances, the cycle may show signs:
•Irregular cycles: These may indicate ovulation problems (such as PCOS) or hormonal imbalances.
•Absence of menstruation (amenorrhea): This can be caused by excessive stress, low body weight, PCOS, or other hormonal imbalances.
•Very painful periods (dysmenorrhea): This may be a sign of inflammation, endometriosis, or adenomyosis.
•TPM Severa: Sintomas intensos podem indicar desequilíbrios hormonais, especialmente entre estrogénio e progesterona.
The Integrative Approach to a Balanced Cycle
In my Integrative Fertility program, we look at your menstrual cycle as a map. Every symptom, every irregularity, is a clue that helps us uncover the root cause of imbalances.
Through the pillars of the VR Method – Vital Rhythm, we will work to:
•Functional Nutrition: Foods that support hormonal health and reduce inflammation, promoting more regular cycles and healthy ovulation.
•Stress Management: Techniques to calm the nervous system, which directly impacts hormone regulation.
•Sleep Optimisation: Restful sleep is essential for hormone production and overall health.
•Conscious Movement: Practices that promote pelvic blood flow and connection with the body.
•Personalised supplementation: Specific nutrients to support hormonal balance and egg quality.
Don't Let Your Cycle Be a Mystery
Understanding your menstrual cycle is an act of self-love and a fundamental step towards conscious fertility. Don't just wait for things to happen; empower yourself with knowledge about your own body.
If you have been struggling with irregular cycles, severe PMS, or simply want to optimise your reproductive health through an integrative approach, I invite you to a Free Discovery Call with me.
In this 15-minute conversation, we will:
- Understanding your key challenges today
- Identify what may be blocking your progress
- Find out if my integrative approach is right for you
- Clarify all your questions about the program
Lembra-te: O teu corpo fala contigo através do teu ciclo. Aprende a ouvi-lo e a responder com amor e sabedoria. A liberdade começa dentro de ti, e eu estou aqui para te ajudar a florescer.
Com amor e conhecimento, Vânia Rodrigues
Enfermeira Integrativa | Functional Medicine Certified Health Coach | Especialista em Fertilidade
