Periods and Cycle Syncing
A common misconception is that menstruation is the entirety of your cycle and that, once the bleeding stops, it’s over. It is SO MUCH MORE! Where you are in each of the 4 phases of the menstruation cycle can affect your mood, energy levels and mindset. When you can sync your cycle with your schedule, you can allow for adequate sleep, nutrition and exercise by tailoring these to your fluctuating needs throughout the month. Understanding all the changes your body experiences during these 28-day cycles allows you to give yourself grace and make better decisions as you care for it. This allows you to harness your power on your strong week and really get those gains when you are in top form. Understanding how wide these cycles swing can help you be patient when you are in phases that don’t allow you to train as hard as you may be used to in other phases. So, let’s explore the 4 phases that women go through and how it impacts our physical and mental state.
The first phase is called the Menstrual Phase and is on the first day of your period. It can last anywhere from 3 to 7 days. The lining of the uterus is shedding at this stage. Estrogen and progesterone are low right now but beginning to rise. You might experience bloat, cramps, acne, sore breasts and mood swings.You may feel easily overwhelmed. Choose low intensity workouts at this stage; walking and yoga are good choices. Protien rich foods will keep iron levels up.
Phase 2, the Follicular Phase, lasts until around day 14. Estrogen continues to rise to prepare for ovulation and the uterine walls are thickening in preparation for a fertilized egg. Toward the end of this phase you may experience a surge in energy and a boost in your mood as your hormone levels balance out. Challenge yourself during this time with high intensity workouts, strength training, running or cycling. This is a good time to start new projects, brainstorm and socialize!
Phase 3 is about 1-2 days and begins halfway through your cycle. This is the Ovulation Phase, when your ovaries release an egg. You are fertile at this point and may feel confident and social. Go hard with exercise and endurance workouts like boot camp or dance workouts. This is peak energy time! Take advantage because around the corner lurks…
Phase 4; the Luteal Phase. The last two weeks of your cycle. Progesterone and estrogen peak early in this phase and then drop. Progesterone can cause intestines to slow down which can result in bloating. Focus on whole foods including bananas, asparagus, cucumber and avocado. You may feel irritable and more sensitive than usual. Breast tenderness, food cravings, mood swings and fatigue are common. Focus on low intensity exercise: swimming, yoga, walking, weight training. Focus on increasing patience with yourself and others. Increased anxiety may interfere with sleep during this time. Managing caffeine, blue light exposure, and stimulating activities, as well as establishing a relaxing nighttime routine, may help improve sleep quality.
Favorite this page to reference it in the future and be sure to mark in your calendar which weeks you are likely going to need more time for yourself. Pay attention to what your body is telling you and focus on giving it what it needs, whether it is more sleep, better nutrition through whole foods, or different exercise. When you learn HOW your body works you can begin to learn to work WITH it and get so much more out of life!
