Expressive Energy - Ovulation Phase
The ovulation phase follows the follicular phase and is the stage the body has been preparing for since menstruation: the release of an egg. The egg that is released during ovulation has been maturing for about 90 days. Everything we do in those 90 days impacts the dominant egg that will be released during ovulation. Most women feel energetic and social during this phase, eager to go out and engage with others. It’s no surprise, as the ovulation phase can be likened to summer—a time of outward energy and activity. Typically, ovulation occurs 14-21 days after the first day of the last menstrual period and lasts about 3-5 days. This is the most fertile period in the cycle.
An important tip to remember if you’re not using hormonal contraception and wish to avoid pregnancy: sperm can live for up to 5 days in the female body and fertilize an egg that has been released. By tracking your cervical mucus throughout the cycle, you can identify your fertile window. This requires practice, but the more attuned you become to your body’s signals, the better you’ll recognize when you’re fertile. During ovulation, estrogen peaks, helping to build the uterine lining for a fertilized egg to implant in the next phase. This rise in estrogen also triggers a surge in the LH hormone, which leads to ovulation. Testosterone also peaks during ovulation, boosting libido.
Tips to Support the Ovulation Phase
Nutrition
- Focus on fresh fruits and steamed vegetables. You can eat more raw foods, but minimally prepared foods are generally preferable.
- Opt for light cooking methods like steaming and light roasting.
- Consume more cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts to support the liver in breaking down estrogen in the luteal phase.
- Increase your intake of vitamin C and antioxidant-rich foods, such as bell peppers, spinach, citrus fruits, and berries.
- Eat foods high in glutathione, like walnuts, avocados, and asparagus, as well as cruciferous vegetables.
Lifestyle
- Go out and socialize; this is the time to meet friends and family.
- Schedule difficult conversations and important meetings at work, as you’ll be more resilient during this phase.
- You may feel more sensual, energetic, and outward-focused.
- The hormone peak makes your skin more symmetrical and firm.
- You may have an increased desire for sex.
- This is a great time for meaningful conversations with your partner and friends. You’ll articulate better and handle criticism more easily.
- If you have children, plan playdates with their friends; you’ll manage better in this phase.
- Notice changes in your cervical mucus; if it becomes slippery and stretchy, it’s a good sign that ovulation is near.
You can learn more about the fertility awareness method in my courses. If you don’t feel energetic during the ovulation phase, know that I’ve been there too. I often felt restless and irritable, particularly in traffic. I realized this always occurred during the ovulation phase. By becoming more aware of the previous phases, especially the menstrual phase, I noticed I wasn’t getting enough rest. Despite being exhausted, I over-scheduled myself, which took a toll in the phases following menstruation. By paying more attention to each phase and its unique qualities, I began to notice a positive change during ovulation. I indeed felt more energetic and sociable. I still check in with myself briefly during each phase to gauge how I feel, allowing me to act more intuitively and not just according to my schedule or mind.
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