The four cycle phases – and how you can support your body
Your cycle can be divided into four natural phases, where hormone levels shift. It is quite normal for both energy levels, mood and needs to change throughout the month. When you know what your body needs at each stage, you can support it with self-care and good habits
Inner winter – Menstrual phase (3-7 days)
The body needs rest and recharging. Give yourself permission to withdraw and take it easy.
- Create a calm environment and prioritize sleep
- Make room for reflection and listen to your body
- Enjoy gentle movements such as CycleFlow or walks
- Eat nutritious food – and maybe a little dark chocolate
Inner Spring – Follicular Phase (7-10 days)
Energy increases and motivation grows. Now is the time to get creative and start new things.
- Start new projects or hobbies
- Try Pilates, strength training or a new sport
- Seek out social activities and networks
- Experiment with structure and routines
Inner summer – Ovulation phase (1 day)
You radiate energy, extroversion and charisma – use it!
- Plan social events or teamwork
- Do high-intensity workouts like dancing or spinning
- Allow yourself to enjoy the moment and celebrate your strengths
Inner autumn – Lutephase (10-16 days)
The energy decreases, and the focus shifts to closure and reflection.
- Make room for calmer activities and creativity
- Prioritise time alone or with close relationships
- Create cozy evening routines to find peace
- Be aware of hormonal shifts and give yourself extra care
Learn more about your cycle and learn how to support your body in the best possible way!
Download your free cycle wheel and self-care guide here mincyklus.com
Text written by Bitten Sehested
Nurse, Certified Health Professional Coach, Acupuncturist, Therapist and Pilates Instructor.
Expertise: Fertility, Cycle Genes, Pregnancy, Chronic and Acute Pain, Stress, Anxiety and Difficulty Sleeping
