PERIOD TALK
Periods. If you are unlucky enough to be one of the people blessed with this monthly gift from mother nature then this one is for you.
Did you know there are four phases to your cycle, each one bringing a completely different batch of hormones, bodily changes and therefore moods? Yep. We get it all… Lucky us. But here’s the great news, if you can track your monthly cycle & gain more awareness about these shifts then you can actually harness the power of it, rather than find it working against you.
A few years ago I finally voiced something I’d been thinking for a long time. Once a week I would teach a particularly busy evening of dance classes, various energetic sessions back to back. Some weeks I would sail through them, feeling pumped & energised even on the way home. But most of the time I would feel like I was having to drag myself through the last few and the walk home could sometimes feel like a glorified crawl.
It struck me that it seemed it was only one week in every four that I could really handle it. Firstly, that’s unfair. And secondly, WHY?!
Okay so what happens every 4 weeks… Oh yeah. My period. So maybe it has something to do with that?
When I finally voiced this with a group of women, they seemed to um and ah but no one was convinced it was a hormone thing and they couldn’t confirm they had an issue with it too. I think perhaps the regularity of my working schedule & the constant need for energy to successfully do my job helped highlight the problem for me, personally.
A while later my sister told me about a book she’d been reading that had helped her attribute her mood changes to her hormones, it’s called: Period Power: Harness Your Hormones and Get Your Cycle Working For You by Maisie Hill.
Sorry, what?! This is exactly the sort of information I was craving.
Since discovering this book (which I haven’t even finished reading yet) I’ve learnt so much! Interestingly one thing that stands out is how few people know about cycle tracking & have no idea they can make the most of each phase.
I’m no scientist & I’m no Maisie Hill… But I do want to provide you with a brief overview of what this all means & highlight the difference it might make to your enthusiasm to work out too. So here goes, a whistle stop tour of cycle tracking…
DISCLAIMER: Every body is different & this is not a ‘one size fits all’ theory. You’ll benefit hugely from tracking your own cycle & discovering the changes specific to you. Maisie actually has a free PDF you can download for that here!
Image: Claire Baker
Phase 1 — The Bleeding Phase
The first day of bleeding is considered day one of your menstrual cycle. On this today, the hormone progesterone plunges, which causes the uterine lining to shed, AKA "your period".
During this week, your energy is the lowest in your cycle and you may feel tired and withdrawn. You may want to rest more than you usually do, or even take a day off. I know that a whole day off might not be possible, but introducing some quietness and deliberate rest time can be tremendously helpful. If you're pressed for time, your rest time could even look like a short walk or three minutes of deep breathing.
This week’s tasks:
Try not to plan too many big social events or public speaking
Give yourself time to chill & relax (and don’t feel guilty for it)
Maybe opt for lower impact exercise like yoga, pilates or walking
Journal how you’re feeling & make some plans for the month ahead
Be kind to yourself… Duvet day?!
Phase 2 — The Follicular Phase
This phase follows just after menstruation. It's called the Follicular phase because your pituitary gland releases a hormone called Follicle Stimulating Hormone (FSH), which stimulates the follicles in your ovaries to mature. FYI — these follicles contain your eggs.
Additionally, oestrogen and testosterone start to rise during this phase. This will bring you a boost of energy, and can often improve your mood and brain function, too. You may even feel more assertive and willing to take risks. Testosterone stimulates your libido while oestrogen makes you feel more extroverted and suppresses your appetite. This is a time when you may feel a wide variety of feelings related to self-sufficiency. Yay!
This week’s tasks:
Start new projects & finalise big decisions
Get social & enjoy your friends
Book in any important meetings
Get sweaty in a HIIT class or go for a run
Revel in this confidence & self assurance
Phase 3 — The Ovulatory Phase
Ovulation is the culmination of all the hard work your body has been doing over the last couple of weeks. An egg gets released from its follicle in your ovary and will survive for 12-24 hours.
Oestrogen and testosterone rise to peak levels, boosting the effects of the follicular phase. You may feel that you look better and feel more confident so it will be easier to verbalise your thoughts and feelings. Plus, your sex drive will be at its highest!
This week’s tasks:
Network, schedule an interview, or grab a new opportunity
Exercise every day if time allows, you’ve got the energy for it
Book your partner in for a date night or get back on the dating scene.
Enjoy this great feeling to the MAXIMUM
Phase 4 — The Luteal Phase
The first 2-3 days of this phase will feel a lot like the ovulatory phase. That changes when oestrogen and testosterone decline and your body starts producing progesterone. This is an anti-anxiety hormone, kind of like a natural Valium, so you will find yourself beginning to wind down. Now is a good time for nesting, chores and taking care of your to-do lists.
The second half of this phase is notoriously difficult for many women. You might feel PMS symptoms like cravings for carbohydrate-heavy comfort foods, bloating, breast tenderness, headaches, anxiety and moodiness. These symptoms are not all in your head but they aren't something you should suffer through either.
This week’s tasks:
Eat well, drink water and allow yourself time to wind down
Spend some time alone & enjoy your own company
Get some body loving fitness in like Barre, Flexitone & Pure Stretch
Take magnesium to reduce headaches & muscle tension
Don’t feel guilty if you’re not joining with every social event on the calendar
It’s SUPER important to listen to your body in this phase, it’s trying to slow you down for a reason. The more you can listen to it & allow some time to relax then you will be able to get more out of the active phases of your cycle.
As I said, your experience will most likely differ in some way from these BUT it’s so helpful to know that these changes, mood swings, hunger pangs and energy shifts are NORMAL. And as irregular as they sometimes can seem… it’s more likely that they come around like clockwork.
So get yourself a cycle tracker (you can use pen & paper or an app like Flo) and gain some clarity from the madness!
Wishing you healthy vibes & nicer periods.
Sara xxx
