Inner Summer: A Guide to the Ovulation Phase
When I started paying attention to my cycle and its different phases, it did surprise me that I could and probably should (spoiler I definitely should) do some changes to the first half of my cycle. For a long time I believed that inner spring and summer was the real me, the baseline, and the second half of my cycle was something I had to get through to get back to the “real me”. And any lifestyle changes I made was to make my inner autumn and winter easier to get through. I did not expect to feel more like myself during all four phases by making adjustments to my lifestyle and beliefs about my body.
I did eventually realise that it is all connected (obviously), and how I choose to live during the first half of my cycle will inevitably affect the second half. During my inner summer I am fire. There is nothing I can't do. But also, if I don't pay attention (aka listen to my body) I will easily burn myself out. And just because it is easy for me to push through when I am in this phase, does not mean that I should. It has been crucial for my long term well-being to find ways to ground myself during the first half of my cycle and especially during inner summer.
Let's explore how to flow with your inner summer, providing lifestyle tips, activities, nutrition advice, and some invaluable tips to help you thrive. Remember, every cycle is unique so make sure to listen to your body and do what makes you feel your best.
Understanding Inner Summer or the Ovulation Phase
The ovulation phase is the third phase of your menstrual cycle. It usually occurs around day 12 to day 16 in a typical 28-day cycle. During this time, an egg is released from the ovaries, and oestrogen levels are at their peak. This hormonal surge is what gives you that radiant, energetic feeling. It’s a time when you’re naturally more social, confident, and outward-focused.
Key Characteristics of the Ovulation Phase:
Increased Libido: You may experience a boost in sexual desire and attraction.
Enhanced Social Skills: This phase often brings improved communication and a desire to connect with others, making it a great time for social activities and networking.
Heightened Confidence: You might feel more self-assured and assertive, which can positively impact your personal and professional interactions.
Tips for Inner Summer
Living in sync with your cycle means embracing the unique energies of each phase. Here are some tips to help you make the most of your inner summer:
Connect with Others
This is the perfect time to schedule social activities. Your communication skills are heightened, making it an ideal time for networking, public speaking, or catching up with friends. Host a dinner party or go out with friends. Engage in meaningful conversations with friends and family. Your energy and enthusiasm will be infectious. Work on collaborative projects that require teamwork and communication. Go on a date!
Embrace Your Confidence
This phase is when you’re naturally more confident. Use this to your advantage in both personal and professional settings. If you’ve been putting off attending a work event or a community meet-up, now is the time. Share your ideas and opinions more freely at work or in social settings. Use your clear, focused mind to set and plan new goals.
Learn Something New
Take advantage of your mental sharpness by learning something new. Whether it's a new skill, a hobby, or exploring a new topic, your brain is primed for absorbing information.
Listen to Your Body
Pay attention to how your body feels during this phase. While your energy levels are high, it's still important to rest when needed and avoid overexertion. If you feel more social, plan activities that allow you to connect with others. If you crave solitude and introspection, create space for quiet moments.
Nourish Your Body
Focus on Fresh Foods
During the ovulation phase, your body benefits from light, fresh foods that support your heightened energy and mood. Think leafy greens, berries, citrus fruits, lean proteins, and whole grains.
Oxidative stress in your body also tends to be higher before ovulation, so eating colourful food rich in c-vitamin (citrus, peppers or berries) as well as sulphur-rich vegetables (broccoli, cauliflower or bok choy) can help to fight off free-radicals and support detoxification.
Balance Hormones
Foods rich in phytoestrogens can help balance and promote overall hormonal health. Pumpkin and flax seeds can help balance oestrogen, as well as pomegranates and sprouted beans. Sesame seeds and chickpeas are other good options.
Healthy Fats
Healthy fats like avocado, coconut oil, nuts, seeds and grass-fed ghee or butter are also crucial to sustain your menstrual cycle so your body has enough energy to develop and release the follicle.
Support Gut Health
A healthy gut is crucial for overall well-being and hormone balance. Include probiotic-rich foods like yoghurt, kefir, and fermented vegetables. Consume plenty of fibre from fruits, vegetables, and whole grains to support digestion.
Hydration
Staying hydrated is crucial during this phase to support overall well-being and energy levels. Drink plenty of water and include water-rich foods like cucumbers and watermelon. Consider teas that support hydration and hormonal balance, such as chamomile or peppermint.
Eat enough
Make sure you eat enough to sustain your energy and promote hormone balance. During this phase it can be easier to skip a meal as hunger might be less obvious, but it is important to eat enough to support ovulation. A strong ovulation is an important part of cycle health and our bodies vitality.
Raw Carrot Salad
If you don't feel like eating the famous raw carrot salad daily, but still want the benefits, try eating it during inner spring and summer when oestrogen is rising and at its peak.
Physical Activity
Your energy levels are higher, making it a great time to move your body and challenge yourself. Join a group class where you can socialise and work out at the same time. Dynamic yoga flows like Vinyasa can match your energy levels. Getting out in nature is always a good idea.
Nourish your mind
Creative Projects
Your creativity is at a high during this phase. Use this burst of inspiration to tackle creative projects. Start a new hobby or pick up where you left in your last cycle. Use this time for problem solving, coming up with new ideas and planning new projects.
Journaling
Take advantage of your clear, creative mind by journaling. Write down things you’re grateful for to enhance your positive outlook. Let your thoughts flow freely and see where your creativity takes you.
Meditation and Mindfulness
Stay grounded and connected to your inner self through meditation. While your energy is high, balancing it with mindfulness practices can help you stay grounded and centred. Guided meditations focused on creativity and energy can be particularly beneficial. Practise being present in the moment, whether you’re eating, walking, or simply sitting quietly.
Final Thoughts
The ovulation phase or your inner summer is a time of high energy, creativity, and social engagement. By tuning into this phase and embracing its unique qualities, you can enhance your overall well-being and live a more balanced, fulfilling life. Remember, the key is to listen to your body, honour your needs, and flow with the unique energy of each phase. As you do, you'll find yourself living a more fulfilled, balanced, and joyful life.
Embrace your inner summer and let it guide you to a more radiant and joyful life. If you have any questions or would like to share your experiences, please leave a comment below.
