Plus! Excellent ways to support your body through nutrition, exercise and self care
Navigating the ups and downs of you cycle can be a little overwhelming at times! We all love those days we wake up feeling energised, intimate with our partner, productive and like our sense of humour is well in tact.
However, there are also days we wake up feeling moody, low on energy, hypersensitive and like we just feel everything to the enth degree. What is going on?
Equipping yourself with the knowledge of how your cycle affects you and how you can leverage this awareness and knowledge to feel your best is a game changer.
You have four stages to your menstrual cycle, even if you are in the throes of perimenopause or menopause you will still experience these fluctuations. The first stage, menstruating can be characterised as shedding of your uterine lining which you experience as a monthly bleeding. You can expect: to feel a little clumsier, a littler lower on energy and perhaps experience sleep disturbances. What can you do?
Double down on iron rich foods! These include duck, beef, lamb, liver and dark leafy greens (including drinking a greens shot to help those tummy aches). Support your sleep by having an indulgent sleep routine, avoid caffeine (cacao, coke, coffee etc) in the 8 hours prior to bed time. Even if you are low on energy, walks and gentle movement such as yoga, pilates and low intensity resistance training can really help set you up for the day and a better night’s sleep. As mentioned, your balance will be a little off so perhaps less single leg deadlifts and more mat pilates or machines in the gym. Set some healthy boundaries so that you aren’t stretching yourself too thin during this time. If you experience digestive issues during this time you will benefit from moves such as cat-cow, gentle rotations and child’s pose.
The second stage is called the follicular stage this stage is essentially your body preparing to release a mature egg for fertilisation. It’s not such a noticeable phase and a pleasure to feel your bodies energies restore, during this time you can support yourself by keeping up exercise, increasing unprocessed carbohydrates such as rice, tempeh, potatoes and oatmeal. You can decrease your protein intake compared to the higher protein demands of other stages but still ensure you are getting adequate amounts (about 1-2g/kg per day).
The third phase is super fun! You are ovulating! This phase is evolutions way of encouraging our reproductive success by essentially giving us the hormonal signals to find a mate. You can expect to feel higher on energy, productive, flirty, more outgoing and an increased want for intimacy. So go with this flow, be social, engage in projects, be that bit more ambitious with your workouts and take some longer hikes. Ensure you stay hydrated and support your body by increasing your antioxidant intake (think gorgeous deep coloured berries and greens). Increase vitamin d and omega 3s by way of salmon, sardines, mackerel, organic eggs and grass fed meats and butter.
The fourth stage is definitely one that needs more awareness. The luteal phase can be a time of anxiety, hypersensitivity, apathy and even depression and this can be a less comfortable experience if your hormones have become unbalanced. You can help by creating space and grace for yourself. Its great to have high standards but avoid burning yourself out too much during this time as you may already be feeling a little high strung and even a bit sad. Writing in your gratitude journal, connecting with friends and family and nourishing yourself with high in iron, magnesium and calcium will help. Your need for fats and protein will increase, avocados, nuts and red meat are the order of the day. Perhaps get the slow cooker going? Exercising is a real mood booster during this time and I like to create yummy, magnesium rich bliss balls to share with others (a further mood booster) to help get me through.
You can think of your cycle as a monthly report card for your health by taking note of the signs. If you are on a regular 26-30 day cycle this is a great sign. Bloating, cramping and excessive acne around your period are common but not normal, they are often signs of a hormonal imbalance and your body requesting more nourishment and care. Answer this call! Something to keep in mind, don’t let thinking that you are in a tough part of your cycle hold you back. If you have plans, want to work out hard in the gym then know that you are absolutely capable. Awareness of your cycle is not a reason to lean away from life, it is simply a bit of knowledge so you can learn more about yourself to adjust and respond if need be. Your body deserves your gratitude and compassion no matter the time of month just as you should feel empowered at any time of month.
If you feel the swings are really overwhelming your system and you need support to navigate your way to balance then reach out!
SaeYond Health 