by T'Keyah Royal
Have you ever noticed how your energy levels change throughout the month? You may not initially think your hormones are at play but I guarantee you they are. Each menstrual cycle brings along a host of hormonal changes that can influence how we feel and how our bodies respond to exercise. The Good news? By syncing your workouts with your cycle, you can harness these hormonal fluctuations to your advantage. Let’s take a look at what this might look like with the example of a 28-Day cycle…
Menstrual Phase (Days 1-5): Embrace the Flow
Our choic Day 1 is considered the first day of the menstrual bleed. This is the phase where your body is shedding the uterine lining. Hormones like estrogen are at their lowest, which can leave you feeling a bit more tired and less motivated. You may feel like this just for Day 1 or it may linger a few days. Either way, embrace the slowness. Gentle stretches and restorative yoga is a great choice here to help alleviate any pain or discomfort associated with the menstrual bleed.
Follicular Phase (Days 6-17): Feel the Energy Surge
As oestrogen starts to rise, so too will your mood. Oestrogen makes us feel strong, energetic, motivated and confident. So as soon as you start to feel the effects of rising oestrogen, which may be as soon as Day 2 of the cycle or perhaps once the bleed finishes around Day 6, it’s time to start pushing yourself a little harder. This is where women often feel great doing high-intensity interval training (HIIT), running, boxing, dancing, cycling or weight lifting. Your body can handle more intense workouts during this phase and you’ll find that you can lift heavier, go harder, and recover better. With such a strong hormonal profile you may find you even have better coordination and agility. So make the most of it and enjoy sports like tennis, basketball and soccer. If we could time sporting competitions, this is the phase of the cycle where you would want to complete!
Luteal Phase (Days 18-28): Slow It Down
After ovulation, progesterone levels rise, and you might start feeling a bit sluggish as your body prepares for the next cycle. Energy levels can dip, you might feel more fatigued, and perhaps you cannot life the heavy weights you did last week. This is nothing other than progesterone talking. So more with it and switch your exercise routine to more moderate-intensity like swimming, elliptical workouts, steady-state jogging, pilates or yoga. Keep it consistent but not too intense.
No matter where you are in your menstrual cycle, remember to stay hydrated with electrolytes and herbal teas. Particularly in the menstrual and luteal phases – herbal tears such as ginger, chamomile and peppermint can help to reduce bloating and cramping. And be sure to support your hormonal health with a balanced diet rich in whole foods. Incorporate foods high in magnesium, like dark chocolate (thank me later!), to combat cramps and boost mood. And most importantly, listen to your body. If you’re feeling particularly fatigued, it’s okay to take a rest day. Quality sleep and rest are essential for recovery and hormonal health.
By aligning your workouts with your menstrual cycle, you can optimize your fitness routine, improve your mood and enhance your overall wellbeing. So next time you’re planning your workouts, take a cue from your body’s natural rhythm and exercise your way to a healthier, happier you.
