Why talk about this? Well… what do you remember from sex ed classes?!
What is it? Definitions...
What’s ‘normal’ 4 phases of menstrual cycle:
Menstruation (winter): Day 1 of your cycle is actually the first day of your bleed. Lasts between roughly three and seven days, more for some women. Low energy. Blood pressure likely to be higher. Increase in blood glucose. Period poops
Follicular phase (spring): Around day 5-7 depending on your cycle length. Follicles in your ovaries that contain your eggs start to mature and one of them will ripen ready for ovulation.
Energy levels typically start to gradually rise.
Exercise - Better ability to push power and push neuromuscular 0-6 rep range with significant lean mass gains.
Ovulation (summer): Around day 13 to 21 depending on your cycle length and only lasts for 2-3 days. Shortest phase of your cycle when your follicle releases an egg. Energy levels continue to rise to their peak.
Luteal phase (autumn): Around day 21 to around day 28 – starts after ovulation.
Energy levels start to fade during the luteal phase. Symptoms of PMS, crave certain foods and experience mood swings. Weight fluctuations are normal up to 2.5 kg. Core temperature is elevated - drink more water to stay hydrated. RHR increases. Immune system is suppressed.
Exercise - do more VO2 work and steady state training, EMOM type workouts, 6-8 rep range. Can also affect your cognition and balance - might be more clumsy.
Eat enough to fuel your body – in luteal phase we burn 100-400kcals more per day.
How to track? What data? Keep a track of your first day of bleeding, how long it lasts and how heavy. or more in-depth data… Apps – e.g. Wild AI app. Basal body temperature. OTC ovulation predictor kit. Note when you’re ovulating, your mood, how you’re sleeping and how you FEEL. When you start doing this, you should start to see some patterns.
Things that can help:
Exercise
Diet: iron, eat complex carbohydrates, vegetables, beans, whole grains, full-fat dairy products, plant proteins, like beans and nuts, magnesium, reduce salt, protein.
Interventions without enough research: TENS, seed cycling, the bean protocol, period patches, agnus castus, hot water bottles, painkillers, quit smoking
How to know if any changes you make are working? DATA!!!
Food and female hormones - WE ARE NOT TINY MEN WITH BOOBS. Book 'Invisible Women by Caroline Criado-Perez.
References:
Castell LM, et al., 2019. Exercise-induced illness and inflammation: Can immunonutrition and iron help? Inter journal of sport nutrition and exercise metabolism.
Goodman C, et al., 2011. A to Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance--Part 21. Br J Sports Med
Jorge E. Chavarro, Janet W. Rich-Edwards, Bernard A. Rosner, and Walter C. Willett, (2007). “Diet and Lifestyle in the Prevention of Ovulatory Disorder Infertility.” Obstetrics & Gynecology. Vol. 110, No. 5
Alvergne A, Tabor VH. Is Female Health Cyclical? Evolutionary Perspectives on Menstruation. arXiv preprint arXiv:1704.08590. 2017 Apr 26.
Sung E, Han A, Hinrichs T, Vorgerd M, Manchado C, Platen P. Effects of follicular versus luteal phase-based strength training in young women. Springerplus. 2014 Dec 1;3(1):668.
Tidball JG. Inflammatory processes in muscle injury and repair. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. 2005 Feb 1;288(2):R345-53.
Critchley HO, Kelly RW, Brenner RM, Baird DT. The endocrinology of menstruation–a role for the immune system. Clinical endocrinology. 2001 Dec 1;55(6):701-10.
