Something a little different.
As a woman in my early thirties, I have been faced with the realization that my metabolism is only going to get slower from here. Coupling that with a genetic predisposition to gain weight and a personal preference to eat anything but healthy foods gives the battle of the bulge plenty of ammo. I have sought internet classes, nutritional consults, and personal trainers in my efforts towards general health, and in spite of the amazing education and training they have given me, I have always allowed my bad habits and desires towards unhealthy food to take back over. Additionally, during certain times of the month, the ability to resist temptation proves to be far more difficult.
A couple of years ago I watched a video online of a male personal trainer breaking down each stage of the menstrual cycle with the hormone levels and what that meant for exercise and nutrition. It was pretty awesome to see a buff dude talking unembarrassed about ovulation. But it also opened my eyes to the fact that we women’s physiological differences from men can affect our fitness and nutrition depending on the time of the month. In fact, according to Professor Michael J. Ormsbee in his online class Changing Body Composition through Diet and Exercise, most fitness studies on which recommendations for exercise and nutrition are based were done on men exclusively because the significant hormonal changes that occur during a woman’s month make the results difficult to generalize. It makes sense to look into the effects of hormones on women’s bodies though, and to eat and exercise accordingly. Hormones are powerful little buggers, and if we are generally familiar with the physiological elements of each hormone stage, we can best address our body’s needs and adjust accordingly. Plus, we can give ourselves grace for the tired, moody days. Not an excuse to lay around and eat ice cream, mind you. But understanding the underlying hormonal influences helps to take away the mystery and provide a plan to solve the challenges that can arise throughout the month.
Fortunately, there is information available online. I do not know the accuracy of these sources, but I thought it would be helpful to compile what I have found as it would benefit half the population to know this. I will explain each phase of our monthly cycle and then discuss nutritional and exercise recommendations. The time estimates vary depending on what source the information is coming from. My next challenge, of course, is to actually put this into practice.
https://www.memorangapp.com/flashcards/103950/The+Reproductive+System%3A+Menstrual+and+Ovarian+Cycles/
PHASE 1: MENSTRUAL, days 1-5
Hormones: This phase begins on the first day of our period. A day I typically look forward to, in spite of the inconvenience it can cause, due to my tendency to bloat and crave sugar before my period. For me, it marks when my hormones will begin to normalize and then I will not feel like a water balloon for a couple of weeks. Anyway, as we are all well aware of due to basic health class and our own mountain of experience, our body is shedding the uterine lining and the unfertilized egg.
Hormone-wise, according to the Shape Magazine article “Your Brain On: Your Menstrual Cycle,” the first five days of your cycle mark the lowest and most stable levels of the hormones estrogen, progesterone, and testosterone. Low levels of hormones can also cause low energy, which is something I think most of us ladies experience. Menstrual cramps and nausea are caused by compounds called prostaglandins. Not sure if it affects exercise or nutrition, but it sure is annoying. We are also more sensitive to insulin during this and the next phase.
Nutrition: The website www.abbyskitchen.com recommends increasing iron consumption during this phase due to our blood loss as well as to increase energy. Good nutritional sources of these nutrients are meats, particularly red meat, poultry, and fish, dark leafy greens, lentils, and quinoa. When combined with Vitamin C, which you get from basically everything but my favorite source is oranges, our body absorbs iron more efficiently. www.shape.com also recommends cinnamon and saffron to help with cramps and other PMS symptoms, and suggests healthy treats like dark chocolate and berries to satisfy cravings for sweets. Due to increased insulin-sensitivity, refueling with healthy carb choices is more important during this and phase 2.
Exercise: Light exercise is always a good thing, especially during this phase. It can relieve cramps, or at the least, help distract you from them. However, according to Women’s Health Magazine, our lower level of hormones can cause us to have better pain tolerance and muscle recovery, so more difficult exercise classes may not seem so bad during this time. This phase and the next one have the female body primed to do anaerobic exercise (think HIIT).
PHASE 2: FOLLICULAR , DAYS 5-12
Hormones: Between day 5 and 14 (or 12, depending on the source), estrogen levels increase to prepare your body for ovulation. According to the afore mentioned Shape Magazine article, this increase in estrogen can also increase verbal fluency and the development of synapses in areas of the brain that control short term memory and decision making. This is, to me, super rad. We also begin to, shall we say, try to communicate that we are fertile in a variety of ways, such as wearing bright clothing.
Nutrition: For increased energy during this phase, it is recommended that you up your consumption of B Vitamins, and in particular, B12. B12 can be found in eggs, cheese, milk, and meat, as well as in foods that have been fortified with it, and B vitamins are found in nuts, legumes, and leafy greens. Nutritious carbohydrates are important during this phase for refueling after intense exercise.
Exercise: Energy levels are increasing, so you can increase your exercise levels. Women’s Health Magazine suggests that this is the time for increasing muscle mass with strengthening exercise, such as lifting and squats. However, they remind us that apparently our ACLs may be more susceptible to injury during this phase due to estrogen increase, so focus on warm up and form during strength training. During this phase, we can continue with the anaerobic exercise training.
PHASE 3: OVULATORY PHASE, DAYS 12-17
Hormones: This phase also may be from day 14-25, but regardless it is the shortest phase. At this point, you begin to ovulate. Levels of estrogen peak at this time, and testosterone and progesterone begin to increase. This means you have more energy during this phase. Insulin sensitivity begins to decline. Serotonin also declines, which initiates cravings for carbs.
Nutrition: As you may be more active during this phase due to the energy increase, it is recommended to have well balanced meals of protein and complex carbs. This will make your feel more full for longer. Really, this is not bad advice no matter what stage we are in.
Exercise: Due to your increased energy level, this is the best phase to rock out some high intensity exercise. Women’s Health Magazine states that this is the time our body uses fat energy, so you can do more sustained cardio and fat loss exercise during this time. This apparently is also the case during the Luteal phase.
The American Journal of Sports Medicine found that the ACL injury risks carry over into this phase. Bengreenfieldfitness.com suggests supplementing with collagen, focusing more on warm up and recovery, and paying attention to your form with exercises. As an occupational therapist, I think you should ALWAYS pay attention to your form. But apparently especially during this phase.
PHASE 4: LUTEAL PHASE, DAYS 18-28
At this point, you are no longer fertile and your body is getting ready to communicate that to you in as blunt a way as possible. In order to do that, progesterone continues to rise, which causes fatigue and can initiate that awesome time of bloating and potentially constipation. This is every man’s favorite stage for their ladies: PMS. Our levels of the hormones leptin and estrogen are higher in this phase which can cause cravings, but it does not always happen like that. So being aware of cravings and making good choices when they do come up is our best bet.
Nutrition: Drinking water is always important, but especially during this phase. Due to the tendency to bloat, avoiding foods too high in salt can be helpful. Also due to the potential bloating and constipation, eating more fiber like whole grains and produce is advised, although gas causing foods should possibly be avoided. Additionally, artificial sweeteners can increase digestive issues during this time. Healthier snacks can be berries and dark chocolate, whole grain crackers with cheese, or some trail mix. www.cyclediet.com recommends minimizing intake of saturated fat and too much animal protein during this phase, as well as excessive alcohol consumption.
Exercise: Per bengreenfieldfitness.com, this is the phase to focus on fat burning exercises, but not high intensity, so sustained cardio is recommended. This is the time for aerobic exercises. Perk of that: Your body uses fat as an energy source better during this phase, so it is a nice time to get rid of that. The pace of exercise should be slower for longer duration.
Considerations: This cycle can vary from woman to woman as far as duration of each phase as well as severity of hormonal symptoms. Advice on activities and nutrition seems to overlap from phase to phase and depending on the sources, so hopefully I got things on here as close to accurate as possible.
Tracking your period helps with managing your personal exercise and nutrition choices, and it is always wise to consult with a physician and nutrition and exercise professionals before changing things up.
It is never a bad thing to reduce how much soy you’re consuming as it can increase estrogen production, and many sources recommend limiting caffeine intake. Sigh. They don't know me. I will do what I want.
Regardless, do SOMETHING. Even if, or maybe especially if, you don’t feel like it. I tell my occupational therapy clients frequently that it is extremely rare that exercise is not recommended.
For more information:
https://www.womenshealthmag.com/fitness/a19935399/best-workout-for-each-stage-of-cycle/
https://www.theptdc.com/2016/10/women-weightlifting-menstrual-cycle/
https://www.shape.com/lifestyle/mind-and-body/your-brain-your-menstrual-cycle
https://www.abbeyskitchen.com/menstrual-cycle-diet/
https://www.shape.com/healthy-eating/diet-tips/what-how-eat-based-your-menstrual-cycle
https://www.youtube.com/watch?v=vQr3K5KnGV4