Exercise & The Menstrual Cycle

When we talk about the menstrual cycle, it is the ‘period’ or the ‘bleeding phase’ that gets the headlines in magazines relating to bad moods, awful skin, pain and discomfort as well as images of being curled in a ball shying away from human contact. 

Armed with better education and removing stigma and taboo, we know that there are many intricate workings connected to a menstrual cycle; from fertility and energy levels to gut and skin health. 

What if we can harness these intricate workings to better understand how to perform at our best week on week, rolling with the hormonal ebbs and flows to achieve our best?! This information can benefit you, from knowing when to go for that PB in the gym, to optimising your running potential and even having better control over diet strategies. 

The High Hormones Phases and The Low Hormone Phase

Dr Stacy Sims, Author of ROAR, teaches two hormones phases each month, High (Luteal) and Low (Follicular):

The LOW hormone phase occurs in the first two weeks of your cycle, notably with the arrival of your period marking day 1 of week 1. This is the time to challenge yourself with your training, build lean muscle and harness the fat burning effects, if desired. This phase can make harder activities more achievable as your ovaries steadily increase production of oestrogen and you may experience better focus and mental clarity too. 

Ovulation - lasts between 2-4 days

The HIGH hormone phase occurs as you move into ovulation and both progesterone and oestrogen levels peak. Ligaments become more lax, increasing our risk of joint injuries as well as slight decreases in your strength, aerobic capacity and ability to tolerate heat. The level of the sleep hormone melatonin also rises so you crave more rest. 

So instead of working against your body, adapting your diet, exercise, social calendar, and important work engagements can help you get the most out of each month and maybe allow you to be a little kinder to yourself too.