Love Yourself Unconditionally
As much as we insist that we are not “hormonal” beings, much of our lives are impacted by our menstrual cycle. Due to the fluctuations of our hormones, our mood, energy, nutrition, and fitness efforts are often affected by our periods. Typically, when we think of our menstrual cycle, we think of our monthly memo from Mother Nature saying, “Hey Girl, you’re not pregnant,” but our cycle is just that- a CYCLE. It has 4 phases: menstruation, the follicular phase, ovulation, and the luteal phase. The intricacies of each phase can make sticking to a wellness routine difficult if you are working against your natural biology. But when you understand the implications of each stage and work WITH your biology, you can optimize your overall performance and results. Let’s look at a few strategies below.
Day 1-5: Menstruation, also known as your period, is when your uterine lining sheds, causing bleeding.
Hormonal- Estrogen and progesterone levels may drop, causing fatigue
Exercise- Perform low-intensity and low-resistance workouts focusing on total body strengthening, flexibility, and mobility. Cardio workouts should be less rigorous and may include activities like walking, biking, skating, or the elliptical.
Nutrition- Choose anti-inflammatory foods rich in vitamins C, B, and iron to help prevent anemia. Examples include beef, citrus fruits, peppers, broccoli, black beans, and kidney beans. Avoid inflammatory foods such as sugar and over-processed foods.
Mood Food- Exercise is your best friend. Not only will a light yoga session keep you on your fitness journey, but the release of endorphins after a workout can help control mood swings and irritability caused by the drop in estrogen and progesterone.
Days 6-14- Follicular phase- This phase prepares the ovaries for ovulation as an egg matures in the ovarian follicle, and the uterine lining prepares to receive it.
Hormonal -Estrogen levels rise, leading to increased energy
Exercise- Get into your groove. Perform a balance of strength training and moderate cardio and incorporate High-Intensity Interval Training into your routine.
Nutrition—Continue a well-balanced diet with nutrient-dense foods. Include foods high in magnesium, as this vitamin is often low during the follicular phase. Adding dried fruits and high-fiber foods is also beneficial to combat the potential negative effects of high estrogen.
Mood Food: Do what ignites your light and shine even brighter. The surge of estrogen during this phase raises your mood, sex drive, confidence, and mental capacity to tackle challenges or your to-do list. Leaning into this will make you feel even better.
Day 14—Ovulation—A mature egg is released from the ovary, and if sperm are present, it is fertilized.
Hormonal- Estrogen levels peak, causing a welcomed boost in energy
Exercise- You may feel a little superhuman. Go for it and stretch your limits. Obtain your PR (personal record), try hill runs, lift heavier today, or hike with a weighted vest. You can do this! Give it all you’ve got!
Nutrition - Fill your plate with leafy greens, meat, fish and complex carbohydrates such as quinoa, oats or sweet potatoes. A fun fact is that fiber-rich foods such as leafy greens, flaxseed, chia seeds, and whole grains help detox your body from the excess estrogen.
Mood Food—Fly like an eagle during this superhuman phase. Do an intense outdoor workout, try a new recipe, start a project you’ve procrastinated on, or join a run group. Doing more of what we love gives us a feeling of satisfaction, which releases endorphins or feel-good hormones, which make us feel happy and more connected.
Days 15-28- Luteal Phase: The released egg travels through fallopian tubes to the uterus, and pregnancy occurs if the fertilized egg (embryo) attaches to the uterine lining.
Hormonal- Estrogen begins to drop, which can cause fatigue and progesterone peaks, which is reported to have a calming effect.
Exercise- Perform moderate-intensity exercises. Continue with resistance training, cardio, and flexibility. Some days, you may be able to go harder or longer than others; listen to your body.
Nutrition- Cravings are strong during this phase. Opt for complex high-fiber foods such as broccoli, leafy greens, and complex carbs. Keep dark chocolate, fruits, and nuts on hand to combat your cravings.
Mood Food- Stay hydrated and eat at least every 3 hours as the rise in progesterone causes your body to be more sensitive to blood sugar fluctuations, which can cause mood swings.
You probably didn’t need to read this article to know that you may have low energy or mood swings at a particular time each month. But you do need to hear this- give yourself some grace. You are fearfully and wonderfully made, and rather than pushing yourself to exhaustion, working against your natural physiology, work with your body as intended. Listen to your body’s needs. Adjust your workouts and meal plans. You aren’t “taking it easy”. You are working more efficiently to optimize your efforts at home, at work and in the gym.