Women's Health: Exercising & Nutrition According to Your Cycle

The human body is a true marvel of interconnected systems all working together in sync – and women's bodies, in particular, exhibit a lot of complexity. This largely comes down to hormones, which not only fluctuate throughout the menstrual cycle but also during pregnancy and menopause.

Do these physiological changes affect physical performance? And should you adjust your workout and nutritional choices accordingly? That’s what we discuss in this article.

What are the different phases of the menstrual cycle?

There are four menstrual cycle phases, let’s take a closer look at each:

Menstrual phase

The first phase is called menstrual – that’s when your period starts. It begins when an egg from your previous cycle hasn’t been fertilised. Since you didn’t get pregnant, your oestrogen and progesterone levels go down, and your uterus lining gets discarded through your vagina. The discharge takes the form of blood, mucus, and tissue. During the menstrual phase you might experience symptoms like:

Headaches
Bloating
Mood swings, including irritability and sadness
Cramps
Tender breasts
Lower back pain.

If you’re wondering how to ease period cramps, then consider taking some OTC pain relief medication like ibuprofen, or put a hot water bottle on your belly. You can also use relaxation techniques like deep breathing and meditation as they reduce stress, which can exacerbate menstrual cramps.

Follicular phase

The follicular phase starts as soon as you get your period and it lasts until ovulation, i.e., between 14 to 21 days – it’s the longest phase of the menstrual cycle. That’s when your ovaries start to produce eggs, and the brain releases a follicle-stimulating hormone (FSH) to help them grow. Only one egg gets selected and grows bigger, which releases oestrogen – this thickens your uterus in case of possible pregnancy.

Ovulation

When you ovulate, your ovaries release a mature egg. Ovulation usually happens in the middle of the menstrual cycle. Given that a typical cycle lasts around 28 days, it falls between day 14 and 16, and lasts from 12 to 24 hours. For an egg to get released from the sac, it needs the luteinizing hormone (LH). Following ovulation, the egg goes down the fallopian tube and waits for fertilisation.

If you get pregnant, it attaches to your uterus lining, and your period temporarily stops. If it doesn't, your menstruation continues. How do you know you're ovulating? You might experience the following symptoms: thin and stretchy discharge, lower abdomen pain and breast soreness.

Luteal phase

The last menstrual cycle phase starts right after ovulation, and lasts until you get your next period. It is during the luteal phase that a cyst called ‘corpus luteum’ is created in your ovary. To prepare your womb for a potential pregnancy, it releases progesterone, to make it thicker and able to nourish a growing foetus. If the egg doesn’t get fertilised, the cyst dissolves and hormone levels decrease. That’s how your body knows that it has to get rid of the thickened uterus lining, causing your period to start.

How to adjust your workouts and nutrition to your menstrual cycle

To a certain extent, most women already modify their workouts depending on their menstrual cycle phase. Some of the more ‘obvious’ reasons, of course, are period cramps and fatigue caused by premenstrual syndrome (PMS). However, not all of us might be aware that virtually everything – from energy levels and appetite to cognitive capabilities – can fluctuate throughout the cycle and affect our performance.

For example, one week you’re on top of the world, breaking your strength training records and feeling energised. Then, the next, you have a much lower stamina level, even despite following the same diet and sleeping the same amount.

For many years, health experts have circled around the idea of syncing women’s lifestyle decisions based on their menstrual cycle. Ultimately, in 2014, hormone expert and integrative nutritionist Alisa Vitti created the first ‘formula’, which she called the Cycle Syncing Method®.

She argues that, instead of sticking to paper-cut workouts all month long, women should adjust what they eat and what activities they engage in depending on how far they are from their next period. This is said to contribute to higher energy levels, hormonal balance, and overall better health.

However, since nearly half of all women have cycles longer or shorter than 28 days, and some suffer from irregular periods, ‘cycle syncing’ means something different for all of us. While we recommend consulting with a physician or nutritionist, here are some of the ways you can incorporate this method into your lifestyle:

Study your menstrual cycle first

We could call this the ‘observatory’ stage. As mentioned, each of the four phases triggers different hormonal reactions and causes physiological changes. Write down how you’re feeling every day, and try to find patterns over at least a couple of cycles. You can also install a period tracking app to mark the beginning and end of your period and to take note of any symptoms. Over time, you’ll likely see some patterns – these will be invaluable as you plan out your cycle syncing!

Plan out your trainings for each phase

Studies show that follicular and luteal phases are often a time when women feel most empowered, both physically, emotionally, and mentally. For example, the follicular phase appears to be perfect for resistance training and contributes more to muscle endurance than any of the other three stages, due to a spike in oestrogen levels.

Meanwhile, the luteal phase can drive the best results for you in terms of muscle mass increase.

However, if the egg is not fertilised, your body will shut down oestrogen and progesterone production, leading to a sudden drop in mood and energy levels. This will usually happen a few days before your period, which is when you could also switch to lower-impact training like yin yoga or stretching.

As you can see, it all comes down to making the most of your capabilities when you’re at the right stage of the cycle, and being gentle with yourself when you’re feeling down.

Implement dietary changes

Some of the general recommendations include increasing your carbohydrate intake in the follicular, ovulation, and luteal phases. After all, that’s when you’re likely to feel more energetic during your workouts.

Meanwhile, while you’re in the menstruation phase, pay extra attention to your water intake and iron-rich foods. Whichever phase you’re in, make sure to follow each training with a protein-rich meal to maximise your muscle growth.

As always, if you suffer from any conditions that restrict you from eating certain foods, double-check with your physician or nutritionists if you can make these adjustments.

Monitor and optimize your training

Cycle syncing can be challenging, so if you notice that something isn’t quite working as you’ve expected, look into it. Have your lifestyle changes helped you in progressing in your fitness goals? Or, maybe, your cycle length has shortened or lengthened, and you don’t know if it’s a good or bad thing?

Consult your health practitioner with any questions, and adjust your cycle syncing formula for the best results.

Now, what about exercising when you’re not exactly on a menstruation cycle? What should your workouts look like if you’re pregnant?

Also, how does menopause affect women and their physical strength? Let’s have a look.

Can you work out while pregnant?

The short answer is – absolutely. The NHS recommends exercise for women who have been cleared by their doctors. If you’re feeling well and your pregnancy is developing properly, you can work out regularly. Studies prove that physical activity does not raise the risk of miscarriage, and can even support you as you prepare for childbirth and accelerate post-labor recovery.

There are a few different approaches to the types of exercises pregnant women engage in – they can either continue with their regular activities pre-pregnancy, like running or group sports, or they might follow a training routine tailored for pregnant women.

The goal is to make sure you’re not focusing your workouts on anaerobic or Vo2 max heart rate ranges – you should be able to speak comfortably while training without feeling short of breath.

What does menopause do to your body?

Menopause means the end of your reproductive years, and it puts a stop to your period. When you get closer to menopause, i.e., during the transition period, you might have hot flashes, irregular periods, and mood swings. It usually begins between the ages 45-55. The transition period lasts around 7 years but it can be as long as 14 years. How long it lasts might depend on many factors like your lifestyle, whether you’re a smoker or not, race, and ethnicity.

During the perimenopausal period, your progesterone and oestrogen levels vary a lot. Bear in mind that menopause affects women differently – some cope with it without taking any hormones, while others need hormonal support to tolerate it better. When you reach menopause age, your body might use energy differently and your fat cells change, which might lead to weight gain. Some women also experience changes in their bone structure and heart health.

Looking after yourself by following a healthy diet, exercising regularly, and keeping your hormones in check will help you go through menopause more lightly.

Follow your menstrual cycle to boost your training effectiveness

Adjusting your lifestyle choices, like exercise and nutrition, to your menstrual cycle can be a great way to boost your overall well-being. That said, since every woman is different, it’s always a good idea to adjust your cycle syncing to your unique needs. Ultimately, the goal of implementing any lifestyle changes is about feeling your best. Be kind to yourself; recognize the days when you’re up for challenges, and those when you need to slow down and recoup. Good luck!