By Mai Umran

Let’s talk hormones. Not in the “ugh, I’m hormonal” way. In the real, raw, life-altering way. The kind that explains why you’re on fire with ideas one week, curled up with a heating pad the next, and somewhere in between wondering if you’re losing your mind. Spoiler: You’re not. You’re just cycling. And that cycle? It’s powerful, when you understand it.

Hormones shape not just our cycles, but our mental health, energy, relationships, and resilience. Your menstrual cycle isn’t something to fight, it’s something to flow with.

Here’s how you can ride the wave instead of wiping out.

❄️ Menstrual Phase = Winter

What’s happening: Estrogen and progesterone take a dive. Energy’s low, emotions feel heavy, and you might just want the world to leave you alone.

Mental health tip: You’re not lazy. You’re resetting. This is a time for reflection, not reinvention.
Support your body: Iron and magnesium-rich foods soothe cramps and replenish lost nutrients. Think spinach, lentils, and dark chocolate (yes, it’s doctor-approved).
How to move: Slow walks, breathwork, or restorative Pilates. You’re not here to “crush it,” you’re here to cocoon.
Remember: This is your inner winter. Rest is not a reward, it’s a requirement.

🌱 Follicular Phase = Spring

What’s happening: Estrogen climbs, serotonin and dopamine kick in. You feel lighter, more curious, maybe even excited about life again.

Mental health tip: Creativity is your superpower. Dream big. Brainstorm wild ideas.
Support your body: Fuel with protein and B vitamins to match your mood and support brain function.
How to move: Try something new, dance, reformer Pilates, a class you’ve been eyeing.
Remember: This is spring. Let things bloom.

☀️ Ovulation = Summer

What’s happening: You’re magnetic. Estrogen peaks, your communication game is fire, and confidence is at an all-time high.

Mental health tip: This is your power phase. Schedule the big meetings, have that important convo, say yes to visibility.
Support your body: Zinc and antioxidants keep your energy high and support fertility.
How to move: Full-body, power-based workouts. Lift heavier. Push further. You’ve got this.
Remember: It’s summer. Show up. Stand out. Shine.

🍂 Luteal Phase = Autumn

What’s happening: Progesterone rises, then crashes with estrogen. PMS hits. Your body prepares for rest.

Mental health tip: You’re not “too sensitive,” you’re sensing everything. Be gentle.
Support your body: Complex carbs, magnesium, B6, and calcium help regulate mood and ease symptoms.
How to move: Think grounding over grinding. Stretch, walk, do slower Pilates flows.
Remember: This is autumn. Harvest the lessons. Prepare for rest.

Conclusion: Cycle Syncing ≠ Perfection

Real talk: you won’t always be able to plan your calendar around your cycle. But Mai’s three tools make syncing realistic:

Track your patterns: Know your “warning signs” and emotional highs/lows.
Plan smart: Use your high-energy phases to map out what’s ahead.
Discipline over motivation: When the energy’s not there, your structure will carry you.

Understanding your body isn’t just empowerment, it’s a super power!

About Mai Umran

Mai Umran is a play therapist and mental health counselor with a passion for helping people understand the deep connection between their minds, bodies, and emotional wellbeing. Although her Master’s degree is in Mental Health Counseling, Mai uses an integrative, lifestyle-based approach in her sessions and incorporates the newest research on how diet, exercise, and sleep impact mental health.

Through this post, Mai hopes to increase awareness about hormones, cycles, and mental health — and help these topics feel less confusing and far more empowering. Understanding your body isn’t just information, it’s freedom.

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