Introduction
Every month or so, our bodies go through the four seasons, ebbing and flowing with different hormones, energy levels, and nutritional needs. It wasn't until recently that mainstream science has started to study how women's hormonal cycles can affect our physical and mental performance, due to the predominant focus on male athletes. If you suffer from debilitating period cramps, you know you'll be out of commission for at least a day or two. For those more fortunate, it would still be beneficial to adapt exercise and dietary routines according to the 4 phases: the follicular phase, ovulation, the luteal phase, and menstruation.
For women of all ages, knowing what goes on on a hormonal level helps us tailor our diet and level of workout intensity to achieve optimal health and fitness goals. How wonderful it is to listen to our bodies and be in-tune with the ancestral, generational wisdom that lies within us!
Winter, Menstruation
Physical activity
Menstruation is your body's moment to rest and take it easy. You are shedding the uterine lining and bleeding for about 3 days to a week. Don't go fully dormant, however, as light exercises actually help alleviate period pains.
During menstruation, you may feel less energized or motivated, with lower endurance. Instead of pushing yourself to go for the heavy weights or high intensity cardio, tune it down with low impact workouts, such as yoga, light rowing, swimming, walking, Pilates, or low intensity bodyweight exercises.
Nutrition
Consider replenishing iron loss with foods that are rich in iron. Your body will also need more nutrient dense, fiber rich, and anti-inflammatory foods to get through painful and bothersome menstrual symptoms, like cramps and bloating. You may be more likely to feel under the weather due to down-regulated immunity.
- Iron rich foods: tofu, red meat, duck, turkey, shellfish, nuts, dried fruits, dark leafy greens (spinach, broccoli), and legumes (lentils, beans, peas, chickpeas)
- Soothe menstrual symptoms: anti-inflammatory foods (lots of diverse vegetables, tomato, nuts, berries)
- Build immunity: vitamin C rich foods (citrus, bell pepper, tomato, strawberry)
- Reduce inflammation: avoid sugary or processed foods, as well as deli meats or too much dairy
- Quick tip: Cozy up with hot or warm meals. Avoid cold foods, like sushi, ice cream, cold drinks, or cold fruits (watermelon, winter melon). Instead, drink herbal teas, like chamomile, rose, lemongrass, rosemary, and ginger, or hot chocolate.
Spring, The Follicular Phase
Physical activity
The follicular phase begins with the first day of your period, continuing past the 3-7 days of your menstruation until ovulation. After your period, your body in the follicular phase stimulates the ovary to produce follicles (egg-carrying vehicles), causing estrogen (and your energy!) to rise. Your body is coming out from resting, into springtime.
You may find yourself more motivated and vitalised with a much welcomed imbuement of estrogen and energy. Your body is also primed to better access stored carbohydrates and build muscle. So, the follicular phase is the best time to take on higher intensity, muscle-building, and/or cardio activities, such as dancing, boxing, spinning, running, HIIT, and strength and resistance training.
The follicular phase is when you may feel their best, most creative, confident, and focus. Now is the time to try new things and work on resolutions with refreshed inspiration.
Nutrition
During this phase, you lose some blood and have heightened levels of inflammation due to the shedding of your uterine lining. Your body is also more insulin sensitive and therefore uses carbohydrates more efficiently. It's essential to provide your body with enough energy to nurture follicles.
- Replenish iron: tofu, red meat, duck, turkey, shellfish, nuts, dried fruits, dark leafy greens (spinach, broccoli), and legumes (lentils, beans, peas, chickpeas)
- Ease inflammation: herring, sardines, mackerel, salmon, nuts, seeds, olive oil, strawberries, blueberries, cherries, oranges, tomatoes
- Encourage follicular development: Foods rich in vitamin E (sunflower seeds, pumpkin, peanut, almonds, dark leafy greens)
- Quick tip: avoid sugary or processed foods, as well as deli meats, to further reduce inflammation
Summer, Ovulation
Physical activity
Once the mature egg is developed from the follicular phase, the ovary releases it into the fallopian tube, leading to the uterus—ovulation. This phase lasts about 3-5 days. If the egg isn't fertilized within 12-24 hours, it dissolves.
During the few days of the ovulatory phase, you may find yourself with similar energy levels as those of the follicular phase. High intensity workouts are still in the game. Some women may experience bloating, abdominal cramps, or breast tenderness during this phase, so be sure to adjust your activity accordingly.
Nutrition
Due to your high estrogen levels during this phase, it's recommended to eat foods that will help to metabolize estrogen and support your liver. Vitamin B should also be included in your diet at this moment, as it helps with the egg release and its implantation in the uterine lining.
- Metabolise estrogen and support liver: fermented foods (kimchi, sauerkraut, kombucha), dark leafy vegetables (collards, gai lan, beet greens), brassicas (broccoli, cauliflower, choy sum, pak choy, mustard greens)
- Vitamin B rich foods: dark leafy greens (see above), spinach, yin choy, pasture-raised eggs, asparagus, spring onion, red and brown rice, mung beans
- Decrease insulin sensitivity: sweet potatoes, quinoa, legumes (lentils, peas, beans, string beans, chickpeas)
- Quick tip: avoid alcohol, as it affects estrogen detox and burdens the liver
Autumn, The Luteal Phase
Physical activity
The longest phase of the menstrual cycle, the luteal phase lasts about 2 weeks. The follicle that had been carrying the egg transforms into the corpus luteum, a temporary organ that secretes progesterone, a hormone that maintains the lining of the uterus. Increased progesterone levels sometimes cause people to feel more tired. Now is the time to scale back on the higher intensity exercises and focus on getting enough rest.
You may find yourself more sluggish or tiring quickly during cardio exercise, running, or HIIT. You could continue being active with swimming, casual cycling, low impact workouts, or walking.
Nutrition
During the luteal phase, increased hormones means that your body is less ready to access stored carbohydrates within, so you'll need a little boost from outside sources. Your body uses 5-10% more calories during this phase and may crave starchy foods. Your body will thank you for adding vitamin C and magnesium rich foods to your diet to support progesterone production and soothe PMS symptoms.
- Replenish: complex carbohydrates (quinoa, whole grain, oats, barley, sweet potato, squash)
- Hydrate sufficiently: drink plenty of water (coffee, tea, and juices don't count!)
- Curb your sugary cravings: vitamin B rich foods (dark leafy greens, yin choy, asparagus, spring onion, red and brown rice, mung beans), healthy unsaturated fats (olive oil, fish, nuts, eggs, avocado, dark chocolate)
- Support progesterone production and alleviate PMS: vitamin C and magnesium rich foods (berries, sweet potato, spinach, dark chocolate)
