What Your Body Needs During the Different Phases of Your Menstrual Cycle

Why yesterday you wanted to enthusiastically master the Korean multi-step care and complex yoga asanas, and today you are unable to perform even the simplest exercises and are thinking about going to bed without removing your makeup? It turns out that our energy levels are directly affected by the phases of the menstrual cycle.

Today, doctors are increasingly saying that the menstrual cycle should be treated as a kind of pattern of body needs that changes every week. Or how to a cheat sheet on optimizing life, taking into account the level of internal energy. The phases of the menstrual cycle affect our well-being and attitude – and each of them involves certain self-care rituals that improve the quality of life.

The entire cycle can be conditionally divided into a period of increased energy (follicular and ovulatory phases) and low energy (luteal and menstrual phases). What does your body need during each of them?

Menstruation 

The first phase of the cycle, which lasts from 3 to 7 days. The level of progesterone in the body drops sharply, which causes a feeling of constant fatigue and low concentration. To avoid dehydration and feel better, you need to drink more water. It is better to refuse foods high in sugar, but fiber in your diet should be enough. As well as lean protein (seafood, turkey, chicken breast) and low glycemic carbohydrates (root vegetables and whole grains). 

It is worth giving up intensive training during menstruation – you have probably heard this recommendation more than once. But they can be replaced with practices that promote relaxation – yoga or Pilates. In the evening, black or green tea is better to replace with chamomile or mint. 

Follicular phase 

Shortly before the end of menstruation, follicle-stimulating hormone begins to flow into the ovaries. During this phase of the menstrual cycle, the growth and maturation of follicles is stimulated. By increasing the level of estrogen and testosterone in the blood, you become stronger and more energetic. 

This is a great time for high-intensity interval and strength training. To help your liver process excess estrogen, eat more fermented foods. The increased energy level makes the follicular phase the perfect time to experiment with self-massage, dry brushing, wraps and scalp oil treatments.

ovulatory phase 

The follicle bursts and releases an egg ready for fertilization. She lives only 12-48 hours. Estrogen and progesterone continue to rise: you feel good, and energy is in full swing! The ovulatory phase makes us as strong, collected and energetic as possible. Do whatever you want: there are no barriers to an active lifestyle. But the liver still needs help getting rid of excess estrogen: try adding broccoli, radishes, and onions to your diet in addition to sauerkraut or kombucha. 

luteal phase 

Let's call it the "PMS phase". The level of testosterone and estrogen decreases, but the concentration of progesterone in the blood increases. Bloating, increased appetite, irritability, frequent mood swings or breast tenderness – each girl has individual symptoms of PMS. 

To feel better, you need to eat more fresh fruits and vegetables, as well as foods rich in calcium: this will help to avoid stomach cramps. What about sweets that many crave during PMS? A compromise is important here: between a chocolate bar and dark chocolate, it is better to choose the second option. And not only in the diet, but also in training. For example, if you replace some of them with long walks, you can avoid dizziness, headaches and nausea. Without them, surviving PMS will be much easier!