When it comes to understanding our rhythm, ovulation can often feel like the peak of the cycle. Unlike the menstrual phase, many feel upbeat and 'more themselves' during this time. Knowing and honoring your ovulation phase can be a powerful experience. This is a time when you might feel more energetic, confident, and even a bit more social. How can you harness these good feelings, even if pain is present during ovulation?
What is Ovulation?
Ovulation occurs about 14 days before your period. During this phase, an ovary releases an egg, marking the height of fertility. For many women, ovulation brings heightened energy levels, increased interest in intimacy, and a sense of overall well-being. Research shows that around 60% of women report feeling more attractive during this time.
Physical Activity- ovulation's BFF
One of the best self-care practices during ovulation is engaging in physical activity. Many women experience a surge of energy, making this the ideal time to explore different forms of exercise. Regular activity releases endorphins, reducing stress and improving your mood.
Try Out These Activities:
Yoga: A great time to find a new crush in a hot yoga class or meet up with pals for a feel good stretch.
Aerobic Exercises: Activities such as running, cycling, or swimming can boost your cardiovascular health and elevate your mood. Studies show that just 30 minutes of aerobic exercise can raise endorphin levels significantly.
Dance: Turn up your favorite playlist and dance around your living room. Dancing can improve your self-esteem and help you feel empowered.
But what if ovulation is painful?
Understanding Ovulation Pain
Some women experience discomfort or pain during ovulation that can feel like cramping, stabbing or sharp sensations in the uterus. For some, this will be due to an underlying condition such as endometriosis and for others it may be genetic or undiagnosed. If you do experience pain during this supposedly 'perfect time in the cycle' you are not alone!
Symptoms of Ovulation Pain
Localized pain on one side of the lower abdomen
Cramping or sharp aching sensation
Nausea or distended bloating in the abdomen
Spotting or light bleeding
Sensitivity to food that cause gastrointestinal pain
Sensitivity to stress causing bloat or pain
Managing Ovulation Pain
For those who experience ovulation pain, there are a few management strategies:
Over-the-counter pain relief medications, such as ibuprofen or paracetamol
Using Tap 2.0 for TENS therapy
Applying heat to the lower abdomen
Staying away from foods that cause stomach upset (wheat, dairy, sugar, gassy foods)
Practicing relaxation techniques and keeping away from stress
*If ovulation pain is severe or accompanied by other concerning symptoms, it is advisable to consult a healthcare professional for further evaluation.
Nourishment- crucial!
What you eat plays a significant role in how you feel, especially during ovulation. A balanced diet can not only support your energy levels but also maintain hormonal balance. Research suggests that women who consume nutrient-rich foods report higher energy levels, with up to a 70% improvement in symptoms related to their menstrual cycle.
Foods to Include:
Leafy Greens: Spinach and kale are rich in iron and crucial vitamins. Just one cup of cooked spinach provides over 35% of your daily iron needs. Skip lettuces and vegetables like onion, leek, etc if they make you feel gassy and bloated.
Whole Grains: Quinoa and brown rice offer sustained energy, keeping your mood steady. A serving of quinoa can provide 8 grams of protein and 5 grams of fiber.
Healthy Fats: Foods like avocados and almonds are great for hormonal health due to their omega-3 fatty acids. A mere quarter of an avocado can help meet your daily fiber requirements.
Fruits: Berries like blueberries and strawberries are excellent for your body. They are packed with antioxidants and can lower inflammation, helping to counteract oxidative stress.
Ahhhh, Rest and Relaxation
Even if your energy is high, creating space for rest and relaxation is essential. Balancing physical activity with downtime prevents dreaded end of cycle burn out.
Relaxation Techniques to Try:
Listen to a podcast or audio book: Set aside 30 mins to relax without the overstimulation of needing to watch something.
A walk in nature: Highly underrated exercise!
Essential Oils: Try relaxing with scents like lavender or chamomile. Studies indicate that aromatherapy can alleviate stress and enhance relaxation.
Drink up!
Hydration is often overlooked but is crucial during your menstrual cycle. Drinking enough water keeps your body functioning optimally as it navigates its natural rhythms. Studies show that proper hydration can improve mood and energy levels by up to 25%.
Hydration Tips:
Keep a bottle handy: Keeping a refillable water bottle like our new 'Good Day' Active 1L insulated bottle nearby can help you stay on track.
Herbal Teas: Chamomile or spearmint tea not only hydrates but also calms your mind and promotes digestion.
Set an alarm: Have a glass of water every 3 hours throughout the day (at least!)
Listen to Your Body
Self-care during ovulation involves tuning into your body's unique signals. Pay attention to how you feel and adjust your self-care practices accordingly for the best results. Don't feel energetic? Do something quiet and creative to maximise the feel good hormones from ovulating without exhausted yourself. Tailor your mid cycle to what works for you!
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