đșThe Importance of Knowing your Cycle đș
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As a woman we have a lot to deal with from a hormone point of view - our menstrual cycles can have a huge impact on our mood and energy levels. Getting to know your cycle and keeping track of where you're at can help in many ways but most importantly it can help you be kinder to yourself on days where your hormones are wreaking havoc on your body.
The average cycle is around 28 days but this can vary hugely between individuals (for example, mine is closer to 35 days) and that's why it helps to track the length of your own - apps make this super easy. No matter the length it can be very roughly divided into two phases which I will run through below along with how you may feel - this is based off both research and personal experience of tracking my own cycle.
Phase 1 - The Follicular Phase, weeks 1 & 2 (Day 1 of menstruation up to ovulation, approx day 14)
This is considered our low hormone phase:
Estrogen and progesterone are low in the beginning of this phase and you are likely to feel best at this time. You will feel stronger, more energetic and recover better from training in this phase than later in your cycle. You will also likely feel most productive and focussed at work so be sure to maximise this time!
You may notice you sleep better in this time too which is great news for recovery and energy levels. During this low hormone phase melatonin production increases which lowers the body temperature in the evening and encourages sleep. Later, progesterone ramps up and interferes with melatonin, increasing core body temperature and negatively impacting restful sleep.
Just after your period, around day 5 or 6 estrogen gradually starts to rise and then surge around mid cycle to cause ovulation. âŹïž
Ovulation - The Fertile Period (roughly days 12-16)
At this point an egg is released ready for fertilisation. This is your fertile time and it is actually only around 6 days max of your complete cycle - up to 5 days before (that's how long sperm can survive in a fertile environment) and 1 day after ovulation. Estrogen then briefly dips as we enter the second phase âŹïž
[Note that it can be difficult to pinpoint your exact ovulation day so you may need to be extra careful if you are tracking to avoid pregnancy! Check out the app at the bottom of this page for more info]
Phase 2 - The Luteal Phase, weeks 3 & 4 (ovulation to the start of menstruation, approx day 14 - 28)
Now this is where things can start to go a bit haywire! Not only does estrogen rise again but progesterone ramps up and then dominates for a little while - this is in order to prepare the lining of the uterus for implantation (should the egg be fertilised). Both hormones peak around 5 days before menstruation - hello PMS! If the egg is not fertilised then it dissolves 12-24 hrs after release, progesterone levels drop, the lining of the uterus sheds and you're back to day one.
I find I things can get a little foggy around this time - I know I feel flat, lethargic, irritable and can struggle more to concentrate. Try to go easy on yourself at this time and maybe ask anyone you live with to as well đ
Our metabolism changes in this period - we burn more fat and are not so good at burning carbs for fuel. This actually results in us craving carbs which, due to our poor carb burning ability, are more likely to be stored in this phase. You also burn more calories overall in the premenstrual period. Studies show a 5-10% uptick in metabolism in the days before you start bleeding. That translates into about 100 to 200 additional calories. (That's one small chocolate bar or a small snack bag of chips. Coincidence?!) [Stacy T. Sims, Roar]
Try to focus on healthy carbs from whole grains, fruits and vegetables at this time as well as healthy fats and complete proteins to help control cravings and keep you feeling full between meals.
Note that if you take part in high intensity or long duration sports you may need to increase your carb intake at this time.
High estrogen and progesterone in the days before your period affect the hormones that regulate fluid in your body so you will likely retain water and feel bloated at this time. Give yourself a break if your clothes are feeling a bit tight - it's just water!
Donât be surprised if you have a crap training session in the second phase of your cycle as...
During this time exercise will feel harder, it is more difficult to build muscle and we have higher rates of muscle breakdown during exercise. Make sure you consume good sources of protein around this time to help preserve muscle tissue.
It is harder to get a restful nights sleep and regulate body temperature, energy and moods; and muscular coordination, reaction times and manual dexterity could all be negatively impacted in this phase. I've had to cut training sessions short in this phase as I feel so lethargic but knowing the reason why I'm feeling like this stops me from beating myself up over it. Try adjusting the skill and intensity of your training or doing more restorative work like yoga and walking if your body doesnât feel great at this time.
Now you could be lucky and feel fairly oblivious to where you're at in your cycle or some of these could be just the tip of the iceberg for you - there could be lots of other ways you could be affected by your hormones and that's why it's important to keep a track of your own unique cycle. It can be so helpful to understand what is happening with your body in order to not only get the most out of yourself in training and work but also learn to be kinder to yourself when you really need it! đâš
Want to start accurately tracking your cycle? Try the only app approved as a form of contraception âĄïž https://www.naturalcycles.com/en
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