Sync Your Menstrual Cycle to Your Exercise Routine

The menstrual cycle is often mistaken for just menstruation (your period). However, your period is just the beginning of the cycle, which starts on the day you begin bleeding and ends when your next period starts.

Understanding your menstrual cycle and its impact on your body and mind can help you recognise changes in your hair, skin, bowel movements, mental health, physical strength, sex drive, and more.

A recent study (2020) on menstrual cycle length found that a typical cycle lasts for an average of 27-29 days and can be divided into four phases:

• Early Follicular Phase (Menstruation)

• Late Follicular Phase

• Mid-Luteal Phase

• Late Luteal Phase

By understanding these phases, you can tailor your lifestyle, workouts, and nutrition to better align with your body’s natural rhythm, maximising your overall well-being.

The first day of bleeding marks the start of a new cycle. Menstruation can last anywhere from two to seven days, with bleeding tapering off towards the end. During this phase, most people feel crampy, tired, and bloated, especially during the first day or two of bleeding.

Many have a love/hate relationship with their period, but having a regular period is a sign of great health. If your cycle is highly irregular, this could be an opportunity to talk with your healthcare provider to understand why there are inconsistencies.

Iron-Rich Foods: Focus on boosting your iron intake with foods like lean meats, poultry, fish, tofu, beans, lentils, and legumes.

Vitamin C: Pair these iron-rich foods with vitamin C-rich options like citrus fruits, bell peppers, tomatoes, and leafy greens to optimise iron absorption.

Fibre and Hydration: Include fibre and water-dense foods like fruits, veggies, and whole grains to help ease bloating.

Reduce Caffeine: Cutting down on caffeine can help reduce menstrual discomfort.

Light yoga and relaxation are your best friends in this phase. Rest up and give your body the gentle care it needs.

Low-Key Workouts: Gentle walks, Pilates, and light weight training are perfect.

Listen to Your Body: Menstruation can have a big effect on how we feel, so listen to your body and do what feels right. If cramps are hitting hard or you’re feeling extra tired, then take it easy with a walk, some light yoga, or Pilates.

Adjust as Needed: Your entire period likely won’t feel the same. Maybe days one and two call for taking it easy, but by day three, your estrogen will begin to rise, giving you more energy to tackle whatever workout you love.

Honour your body's need for rest and recovery, and you'll be setting the stage for a strong and healthy cycle.

The follicular phase is like hitting the refresh button on your body. Oestrogen levels gradually rise, bringing a boost to your energy and mood. As your body gears up for ovulation, it’s the perfect time to embrace new beginnings and set goals.

The follicular phase starts on day one of menstruation and lasts until ovulation. The number of days in this phase varies the most among women, significantly influencing the duration of the total cycle.

Omega-3s and Protein: Support your body's new cycle by adding omega-3s through chia seeds and fatty fish, and protein through lean meats, eggs, tofu, legumes, and beans.

Cruciferous Veggies: Include cruciferous vegetables like broccoli, kale, and bok choy.

Healthy Fats: Incorporate healthy fats from salmon, avocado, and nuts.

Meal Prep: Use your optimal energy to batch prep healthy meals for the week, ensuring you're nourished and ready for anything.

Set Goals: This is the perfect time to set new goals and channel your creativity. With rising energy levels, you can try something new and get creative with your mind. Plant those seeds for future success!

Embrace Creativity: Engage in activities that stimulate your brain and bring out your creative side. This could be a new hobby, a creative project, or simply brainstorming new ideas.

High-Intensity Workouts: With increasing energy levels, it’s time to ramp up the intensity of your workouts. Explore HIIT, weight training, or a spin class to make the most of your rising strength and stamina. Feel the burn and enjoy the endorphin rush!

As you start to feel more energetic and less crampy, explore higher-intensity workouts that will put that optimal energy into action. Embrace this fresh start and let your body and mind thrive!

Ovulation marks the midpoint of your menstrual cycle, where oestrogen levels hit their peak, and it’s your time to shine! This is when your body is ready to perform at its best, and you feel on top of the world.

During ovulation, your body gives you clues like slippery cervical fluid, a higher libido, and breast tenderness. This phase lasts about 24 hours and is the prime time for the egg to be fertilised. Tracking your cycle can help you recognise these signals and better understand your body's rhythms.

Healthy Carbs: Support your energy by loading up on healthy carbohydrate sources such as whole grains, oats, pasta, rice, fresh fruits, and veggies.

Nuts for Mood Boost: Grab a handful of nuts for an extra mood boost and keep your energy levels high.

Fibre and Protein: Include fibre-rich foods like beans, whole grains, and fruit, and sources of protein like fish, tofu, and chicken to keep you feeling full and fuelled.

Embrace Confidence: Confidence is your bestie right now. Engage in activities that push you outside your comfort zone and schedule all your social plans around these days.

Social Butterfly: This is the perfect time to connect with others, attend social events, and take on new challenges.

Go All Out: With energy levels at their peak, go all out with intense workouts. Your body is ready to perform, so challenge yourself with high-energy activities.

Intense Workouts: Kickboxing, running, rowing, and strength training are great options to make the most of your ovulatory phase.

Push Yourself: The exercises you’ve been enjoying during the follicular phase will still feel great. If you’re feeling that extra burst of energy and power, now’s the time to really push yourself and get even stronger.

During ovulation, you’ll likely feel energetic, strong, highly creative, and organised. Embrace this phase and let your inner superstar shine!

As your body gears down, focus on self-care and relaxation during the luteal phase.

After ovulation, estrogen drops and progesterone increases, signalling the start of the luteal phase. This increase in progesterone can raise your basal body temperature and metabolism, often making you hungrier. As menstruation approaches, you might feel more lethargic and experience PMS symptoms.

Fibre for Digestion: opt for plenty of fibre-rich foods to support healthy digestion. Whole grains, fruits, vegetables, and lean meats are your best friends.

Magnesium for Relief: Foods high in magnesium, such as nuts, seeds, and leafy greens, can help alleviate cramping and pain.

Herbal Teas: Unwind with calming herbal teas to help ease tension and promote relaxation.

Water-Rich Foods: Include water-rich foods like fruits and vegetables to help stay hydrated and reduce bloating.

Cravings: Honour food cravings, but pair them with high-fibre carbs like overnight oats, seed bread, and sweet potatoes, along with protein and fats to maintain balance.

Stress Relief: Stress relief is the main priority in this phase. Engage in activities that promote relaxation, such as taking long walks, reading books, practicing deep breathing or meditation, and enjoying gentle yoga.

Joyful Movement: Listen to your body and choose activities that bring you joy.

Moderate Workouts: Moderate workouts like brisk walking, weight training, or cycling are perfect in this phase. Aim to recharge rather than push too hard.

Feel-Good Exercise: If PMS symptoms start to creep in, opt for feel-good exercises that boost serotonin. A fun dance class or a gentle run can do wonders for your mood.

This is the time to nurture yourself, both mentally and physically. Embrace the slower pace, prioritise self-care, and listen to what your body needs.

And there you have it! The four fabulous phases of a woman’s menstrual cycle. Each phase comes with its own set of hormonal changes, influencing your energy levels, mood, and nutrient needs. By syncing your activities, training, and nutrition to these changes, you can flow through each phase with grace and ease.

Remember, this guide is here to help, but the real magic happens when you tune into your own body’s rhythm. Adjust your nutrition and training to fit your unique needs and energy levels for the best results. Keep in mind that these tips might not be as effective for those on hormonal contraception or postmenopausal women.

So, listen to your body, honour its needs, and embrace each phase with confidence and care. You’ve got this, nuut girl!