How to work with your menstrual cycle (and help make your life easier)
You’ve probably noticed how you can often feel like a completely different person at different times of the month.
Maybe you’re full of energy and good vibes one week, and renovating your house and applying for a promotion at work the next.
Then before you know it, you’re low on energy, losing confidence and just want to crawl under the duvet and binge-watch Netflix.
Welcome to being a woman with a menstrual cycle!
In our male-dominated world, the expectation can be to eat, exercise and look after our mental health as if we were a man.
But our female hormones shift and change throughout the menstrual cycle and our lives, and the sooner we get to know how to work with rather than against them, the better we feel.
Here’s some simple suggestions for nutrition, exercise and self-care that you can start straight away.
And as a bonus, they’ll also help decrease common symptoms such as cramping, PMS and stress, and improve your mood and energy.
Firstly…
If you’re on the pill you won’t experience the same cyclical changes, but you may still notice some mood and energy changes and can benefit from the tips below.
If you’re mid-life or perimenopausal and your cycle is sometimes irregular, it’s important to listen to your body and adjust what you do to match where you think you are, and what you feel you need.
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!
Interested to learn more?
Why not schedule a free discovery call so you can find out how my 6-week online coaching programme (which includes your hormones and menstrual cycle), can help to boost you physically, mentally and emotionally.
If you have ADHD, understanding how your hormones interact with your ADHD is even more important, especially during mid-life ie the perimenopause and menopause.
(Thanks to the Cleveland Clinic for some of the food suggestions in this blog.)
