how to love your period. period.
My Story
I remember being so ready to get my period. It had been ‘advertised’ that it was well and truly the defining moment of womanhood.
With this period, I was assured by entertainment platforms that eventually the boobs, the butt and the beautiful curves would all follow as a sexy, desired package deal…
At the age of 15, I started my first period and it has been a battle ever since…or so I thought!
Why should you care about your menstrual cycle?
Taking the time to understand your menstrual cycle is an invaluable tool for self-awareness, empowerment and proactive management of your overall wellness. You’re enabled to make informed decisions that align with your body's natural rhythms and needs throughout each phase of the cycle.
THE STAGES & WHAT THEY MEAN
1. Menstrual / Bleeding Phase (Days 1-5):
What on earth is my body up to!?
With the start of each cycle, our bodies prepare the lining of the uterus/womb to create the ideal environment for a possible pregnancy. During our bleeding phase, our estrogen and progesterone levels decrease. This decrease in progesterone tells the body “HEY! Let’s do some redecorating and strip this wallpaper (a.k.a uterine wall)”. That is when we have the arrival of Aunt Flow. This is our bodies way of eliminating this tissue which is when we start to actively bleed.How does this make you feel?
Generally, many individuals experience discomfort due to cramping and bloating whilst the body is eliminating the uterine wall. Due to its unpleasantness, one might experience mood swings, fatigue and nausea. Furthermore, some might seek comfort in a rested and safe environment.How does this phase impact my training?
For the majority of the population, light to moderate exercise can often act as a distraction to help alleviate feelings of discomfort. This in turn can actively improve the mood. Activities like walking, gentle yoga or stretching can be appreciated.
2. Follicular Phase (Days 6-14):
What is my body up to now?!
We rather enjoy what’s happening during this phase. Our progesterone levels are still pretty dismal however, we greatly appreciate our pal…..the one & only….follicle-stimulating hormone! This key player is responsible for hyping up the follicles in our ovaries. In turn, this produces a greater turnover of estrogen. Sudden surges of estrogen mean the lining of the uterus starts to thicken up. There is one dominant follicle that matures and releases an egg. This particular process is called ovulation.How does this make you feel?
For the most part, restored energy levels usually means a general improvement in emotional wellbeing. This phase is often associated with a sense of confidence, creativity and eagerness.What does this mean for my training?
Due to the pleasant return of rising energy levels, I encourage engagement with moderate to high-intensity exercises. Cardiovascular activities, strength training and more spicy workouts are often pleasantly received. I highly suggested focusing on building strength and endurance during this phase.
3. Ovulation (Around Day 14):
What’s the latest??
And….BOOM! All of a sudden, there is a mega surge in the luteinizing hormone (LH) which triggers the release of the mature egg from the ovary. This egg travels all the way down the fallopian tube in the hopes of encountering sperm for….fertilization! Estrogen is at its highest!How am I feeling?
Interestingly, some individuals often have an increased sexual desire or sense of attractiveness. With increased energy levels, the mood is rather positive and upbeat.How does this impact my training?
I still encourage moderate to high-intensity workouts however, due to a surge of hormones, be mindful of potential joint laxity. Nothing to be overly worried about.
4. Luteal Phase (Days 15-28):
What’s the go?
During our luteal phase high levels of progesterone are still present. This is because high progesterone maintains a nice, thickened uterine lining for potential embryo implantation. For most people, fertilization does not occur which causes the corpus luteum to degenerate and progesterone levels to decline.What am I feeling?
Our luteal phase isn’t the most pleasant. We may experience digestive discomfort & bloating, tenderness of the breasts and emotionally, heightened sensitivity.How to engage in training:
It’s a shitty phase for the most part BUT it doesn’t mean we have to crawl up & have a pity party! I strongly encourage engagement in moderate-intensity exercises like yoga, pilates & walking that not only allows us to focus on breathing & gentle movement but can also aid as a distraction to our symptoms. Ideally, due to potential breast tenderness, avoid jumping around as that may really trigger our heightened sensitivity.
5. Pre-Menstrual Phase (Days before Menstruation):
What is my body up to?
Our premenstrual phase sees considerable decreases in progesterone & estrogen. This is because if fertilization & implantation does not occur, the drop in hormone levels initiates the shedding of the uterine lining thus, triggering the start of the menstrual phase.How am I feeling?
We call these the PMS or premenstrual symptoms. These differ person to person but traditionally, the decline in hormones can result in mood swings, irritability & a preferred sense of solitude. Other prominent physical symptoms include fatigue, increased food cravings, bloating, breast tenderness & hormonal acne.How should I approach my training?
General rule of thumb during our premenstrual phase is to prioritise gentle activities that help reduce stress & tension. Yoga, meditation, pilates, walking & practicing mindfulness can be immensely beneficial. Listen to your amazing body & treat it to some self-care!
To Conclude…
Remember - our bodies vary greatly from person to person. What one experiences during their luteal phase may greatly differ to that of another. Therefore, it’s incredibly beneficial to pay attention to your body’s signals & have the initiative to adapt your exercise routine accordingly. If it’s all too confusing, that’s where I come in to help!
If you have specific health questions, queries or concerns about exercise during the phases of your menstrual cycle, seek help with a registered exercise professional such as myself. By working together, you’ll obtain personalised guidance moving forward to reach your health, fitness & well-being goals.