aligning with the rhythms of nature to enhance health & vitality
The Rhythms And Cycles Of Women And Nature
Spring is here! The air feels warmer, the light brighter, and the birdsong ecstatic. A sense of relief sweeps over me as I feel the heavy blanket of winter lifting moving into the lightness of spring. I love the change of seasons, they are a comforting reminder of the reliable rhythms and cycles of nature.
Nature is a dynamic whole of interconnected systems, always moving in rhythms and cycles. Seasons cycle through winter, spring, summer, and fall. The sun rises, peaks, and sets. The moon moves from new moon to full moon and back to new moon every 29.5 days. Tides and waves ebb and flow. There are micro and macro rhythms and cycles in everything, everywhere you look; interconnected forces in the one whole dynamic cycle of life.
Women, like nature, are dynamic beings also moving in rhythms and cycles, at once intricately complex and beautifully simple. We move through phases and seasons of our life; physically, mentally-emotionally, and spiritually. Our bodies innately and systematically function and maintain balance through various biological rhythms and cycles that occur frequently throughout the day, month, and year in harmony with the natural world. Whether we look at the body-mind-soul from the perspective of traditional or modern medicine, psychology, or spirituality; rhythms and cycles are an integral part of life.
In traditional medicine it is understood that we are one interconnected part of the natural world. We are part of Nature and our internal ecosystem is directly influenced by our external ecosystem. Chronobiologists and progressive practitioners of modern medicine are now making the connection and proving through scientific studies what traditional medicine and people living close to the earth have known all along; living in alignment with the rhythms and cycles within us and in nature is an essential part of health, wellness, and vitality.
Our Biological Rhythms: The Way We Ebb And Flow
The rhythms and cycles that regulate the functions of our body are known as biological rhythms. They are synchronized to our environment by a master “clock” in the brain that influences our patterns of sleep and wakefulness, hormone secretion, metabolism, organ function, and more. These are the ebb and flow of our life force that allow us to maintain homeostasis and adapt to changes in our environment. There are 5 types of biorhythms we can attune to: circadian (roughly 24 hours), diurnal (synchronized with the day/night cycle), ultradian (less than 24 hours), infradian/circalunar (monthly), circannual (yearly). Developing an awareness of these rhythms and cycles and cultivating simple lifestyle practices in alignment with them is an opportunity to reconnect to your body and support and enhance your health, especially your hormone health and balance.
Align With Your Ebbs And Flows: 4 Simple Practices That Support Women’s Health & Vitality
FOLLOW THE SUN: Get out in the sunlight, sunglasses off, early in the day. The light coming into your signals reinforces diurnal (day and night) rhythms including cortisol and melatonin which rise and fall in relationship to one another. Think of cortisol as the sun and melatonin as the moon. Engage in more vigorous forms of exercise early in the day and eat your first meal in the later part of the morning when the sun is full. As the sun moves into dusk go outside again, attuning to the waning light. Lower the lights in your house, put away blue light devices, engage in quiet activities, and eat your last meal 3-4 hours before you plan to sleep. Following the sun will support your sleep quality, energy, mood, digestion, metabolism, and overall hormone balance.
FEAST AND FAST Allow at least 12-14 hours between dinner and breakfast, sometimes longer, and avoid snacking between meals. Our bodies are designed to go for long stretches without food and for optimal health require a break from digestion to do cellular “housekeeping” and repair, and to uptake glucose and insulin. Feasting and fasting supports circadian (about 24 hour)rhythms as well as digestion, blood sugar balance, insulin sensitivity, and overall health by allowing time for cellular repair.
ATTUNE TO THE MOON: A nightly ritual of moon gazing connects you to the lunar cycle, relaxes the nervous system, and encourages a rise in melatonin for a restful night's sleep. There is no right way to moon gaze. What matters most is that it feels intentional to you. Simply find a place to sit outside or by a window from which you can see the moon. Close your eyes and begin with a few cycles of long, slow inhales and exhales, letting the day go and becoming present. Imagine the moonlight washing over you as you inhale and exhale. Open your eyes noticing the phase of the moon and sit as long as you wish in the peace of the evening.
FOCUS, ACTIVATE, REST, AND REPEAT: Daytime ultradian (less than 24 hour) rhythms include our mini cycles of energy production, mental and physical output, and need for recovery that occur throughout the day. They vary in length but roughly are 90 minute cycles of productive energy followed by 20 minute cycles of need for recovery known as the “ultradian healing response” during which the body refuels the cells, detoxifies, and rebalances hormones and neurotransmitters. Intentionally working in approximately 90 minute periods of mental or physical focus followed by 20 minutes of recovery supports energy, mood, focus, and productivity in the short term and has a ripple effect that supports all aspects of health and vitality
The Deeper Connection
Through whichever lens you are looking, tradition or science, we are one interconnected whole and our health and wellness is improved when we live in alignment with the rhythms and cycles within our bodies and in nature. Adding any one of the above practices will create a ripple effect that supports the body as a whole. If we pay attention and develop our sense awareness, we will naturally attune to the rhythms, coming home to a deeper connection with ourselves and with Nature.