Understanding your monthly hormonal shifts can help you to maximize your hormonal power to avoid burnout and keep you mindful of your body’s fluctuations in energy levels and nutritional needs.
The following tables provide some generalized recommendations for exercise intensities and fueling strategies that can help you to provide the best support for your body throughout the month.
- It’s still encouraged exercise during your period if you can!
- Exercise can help some women have fewer painful cramps during menstruation if they exercise regularly.
- There are almost no risks to regular physical activity, like walking, which may also help you feel better during your period.
- Your menstrual cycle can affect energy levels, which could impact your mood and motivation to train, but there’s no health reason to stop exercising.
- Try using a specialised app to track where you’re at in your cycle (Flo, Natural Cycles, My Flo, Clue)
- A woman's menstrual cycle has different phases; the menstrual, follicular, ovulation, and luteal phases
Imbalances in your hormones are largely triggered by eating the wrong types of foods so aim to remove or limit sugar, alcohol and caffeine especially during the menstrual phase.
Focus on eating whole foods throughout your cycle to balance your hormones and you may be better able to manage blood sugar, cravings and mood swings if you eat every 3-4 hours.
Above all remember that everyone is different, so you will have to adjust your exercise and food intake according to how you feel. Speak to your coach if you have any questions!