Have you ever wondered why you act like a different person at different times of the month? Maybe you’re full of energy and good vibes, renovating your house and applying for a promotion at work one week, and the next you’re low on energy, losing confidence and wanting nothing more than to crawl under the duvet and binge watch Netflix?
Welcome to being a woman with a menstrual cycle! In our male-dominated world, we are often supposed to eat, exercise and look after our mental health as if we were a man. But we have female hormones that shift and change throughout the menstrual cycle. And the sooner we get to know our hormones and work with rather than against our cycle, the better we will feel.
In this blog, let’s take a look at some simple suggestions around nutrition, exercise and self- care that you can make now. These will help to decrease common period symptoms such as cramping, PMS and stress, and improve your mood and energy.
If you’re on the pill, you won’t experience the same cyclical changes, however you may still notice some mood and energy changes so the below tips will still benefit you.
If you’ve recently had a baby and your period hasn’t yet returned, focus on getting plenty of protein, healthy fat and fibre into your three meals a day, and do rehab exercises for your core. Once your cycle returns, you can start incorporating some of the below suggestions.
Day 1-5: menstruation (oestrogen dominance):
Vibe: low energy, negative mood, potential physical discomfort
What to eat:
- Food rich in iron such as red meat, green leafy vegetables and lentils
- Vitamin C will help to absorb the iron so make sure you include that with your iron-rich foods (broccoli, red peppers and berries)
- Vitamin K can help to reduce heavy bleeding (eggs and cheese)
- Omega 3 fats can help to reduce cramps (salmon, avocado, olive oil)
- Personally, I have found liquid chlorophyll very helpful in reducing bloating and cramping (chlorophyll contains antioxidants)
How to exercise: walking, gentle yoga or light strength if you have enough energy
Self-care: give yourself extra time to complete tasks, take frequent breaks, delegate wherever you can, practise kind self-talk, don’t schedule important meetings!
Day 6-10: follicular phase (oestrogen dominance):
Vibe: energy returning, motivation high (yay!)
What to eat:
- The ideal is to eat foods that support your newfound energy including protein (eg lean meat, fish or plant-based sources) and complex carbs (ie brown rice/pasta/bread)
- As your oestrogen levels rise, include foods that help to balance your body such as avocado, flaxseed and fermented foods
How to exercise: light cardio, yoga flow or light strength
Self-care: get planning, take on new projects at work or at home, schedule that important call
Day 11-18: ovulation (testosterone high):
Vibe: high energy, attractive, generous
What to eat:
- Focus on complex carbs and other foods that are high in fibre which will help to reduce common hunger cravings (sweet potato is also great during this phase)
- Choose nuts and dark chocolate if sugar cravings set in (or try mashed banana sprinkled with cinnamon)
- Drink plenty of water to reduce brain fog
How to exercise: HIIT, long runs, strength
Self-care: challenge yourself, have a date night, focus on important tasks
Day 19-28: luteal phase (progesterone high):
Vibe: changing energy, reflective, vulnerable
What to eat:
- Focus on complex carbs and other foods that are high in fibre which will help to reduce hunger cravings
- Choose nuts and dark chocolate if sugar cravings set in (or try mashed banana sprinkled with cinnamon)
- Drink plenty of water to reduce bloating and PMS
How to exercise: Pilates and strength training
Self-care: do admin and other tasks that require less brain power such as tidying the house, slow down and accept your change in energy rather than resisting it, don’t make important decisions based on how you are feeling during this phase!
Would you like to learn more? Why not Book a complimentary where we discuss how my 6-week online coaching programme – which includes Your Hormones and menstrual cycle – can help to boost you physically, mentally and emotionally as a woman and as a mum.
If you have ADHD, understanding how your hormones interact with your ADHD is even more important, especially during the early postnatal period and the perimenopause.
Caroline
Thank you to the Cleveland Clinic for some of the food suggestions used in this blog.