HOW WELL DO YOU KNOW YOUR MENSTRUAL CYCLE?
Our cycle dictates our energy levels through three key hormones – oestrogen, progesterone and testosterone. Taking hormone fluctuations into account and working with our body’s natural rhythm can have an extraordinary impact on our health and wellbeing. It is time to unleash the magic of your cycle and flow with your hormones and not against them.
THE 4 PHASES OF YOUR CYCLE
Below is a plan and some tips on how to harness the power of your cycle. This works with the average 28 – day cycle, but every cycle is different and you can adapt it according to your own cycle length.
For those on a contraceptive pill or not having “natural” cycles, track your mood, energy and symptoms, and work with those.
Phase 1
Days 1-8
What is happening?
Your period or early follicular phase, marked by low oestrogen and progesterone. This is your Winter season.
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How might you feel?
Cramps, low mood, tired. This is a good time to work from home (if possible) and spend time doing reflective tasks, planning, or researching. Arrange meetings for next week when you will benefit from a rise in Oestrogen.
How should you exercise?
If you struggle with stomach cramps, Yoga and stretching gets the blood flowing to those areas. If you struggle with low mood, uplifting aerobics to some feel-good music can help. No symptoms during your period? Crack on with what feels good - Strength, running, HIIT!
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Do not restrict your calories.
Phase 2
Days 6-14
What is happening?
The later part of the follicular stage sees oestrogen levels start to rise and your progesterone lower. This boosts your energy as you get ready to ovulate. This is your Spring season.
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How might you feel?
Your energy is returning, and you can start to feel more energised during this time, Oestrogen is our feel-good hormone. It affects our serotonin levels which is a chemical linked to your mood. You are leaving behind the symptoms of your period, and it can be the time in your cycle where you feel renewed.
How should you exercise?
It is a great for moving your body. You might feel like higher intensity workouts (only if recovered post-birth) speed work or weight training.
Phase 3
Days 15-23
What is happening?
This is your ovulation phase, early to mid-luteal phase. The first half of this phase is marked by high oestrogen and progesterone. This is your Summer season.
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How might you feel?
You continue to feel good whilst from a nature perspective it is the time you’d be out looking to attract a mate, so you can feel more attractive during this stage of your cycle too.
This is a great time for socialising, presenting, and taking action! Workwise – it is time to get things done.
Use the extra energy to prep some freezer meals, ready for your autumn/winter.
How should you exercise?
High progesterone can mean your cardio workouts feel easier and your energy is high. If you enjoy running or swimming, they are perfect alongside bodyweight exercises like aerobics or low weight workouts. Towards the back end of this phase, you might feel slightly less up for it and that is 100% ok!
The key is to listen to your body.
Phase 4
Days 24-28
What is happening?
During your late luteal phase / PMS (pre-menstrual syndrome) your Oestrogen starts to dip as you are preparing to bleed. Progesterone peaks which can reduce your endurance and the body’s ability to recover. This is your Autumn season.
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How might you feel?
The premenstrual phase can feel like a hormone hangover. Body temperature can rise. You might have poor or disrupted sleep. You may feel lower in mood too and you are more likely to be triggered with anger or sadness. So be kind to yourself, tune into how you are feeling and start to up your self-care. Keep hydrated during this time and take on a bit less if you can.
How should you exercise?
You might have to go easy for a few days. THAT’S OK. Embrace the need to slow down as your body prepares to bleed. Gentle movement like yoga or Pilates are well suited whilst bodyweight exercises such as squats, lunges and push-ups can also be good.
I personally can feel really deflated and my mood is affected. My anger and low mood have also made for some good, high intensity workouts - where I let it all out!
CYCLE MAPPING
Print this menstrual chart and on the first day of your period (day 1) start recording your thoughts, feelings, mood and energy levels. Watch the patterns of your cycle unfold as you continue to record over a few months. Begin a new chart at the start of each period.
