Your Uniquely Feminine Body

Let’s talk about our unique feminine bodies with their needs and nuances that vary greatly to the masculine body which a lot of the research around training, mindset and diet has been conducted on.  

The cyclical nature of women’s hormones means we experience different emotional and physiological responses at different times of the month due to these fluctuations in our hormones. Our power is in knowing this and then adapting our mindset and behaviours to reflect the hormonal changes happening in our bodies to support our overall well-being. 

During the Luteal stage of your cycle (the day after you ovulate to the day before you menstruate) like many women, you may experience more irritability, tension, headaches, insomnia and other uncomfortable symptoms. The good news is, there are things we can do to mitigate these responses as our hormones enter this stage of their cycle.

Stress affects our hormones so at this stage in your cycle it’s important to minimise or eliminate stress where possible to support your hormone health and well-being. Many of us work full time in demanding jobs, some of us have young families, and many of us experience mental health challenges at some stage of our cycle or life. We can't take a break from work and the demands of family life so what can we do to minimise stress and support our hormones at this time of the month?

We can change our mindset to one of rest and acceptance.

Acknowledging and accepting where our hormones are at and offering ourselves the gift of rest can support our mood and the other physiological responses we are experiencing in response to these hormonal fluctuations. Rest may mean that you just don't push as hard as other weeks or you take the time to do something for you that nurtures you. Next week you can amp up your productivity and enjoy more creativity as your hormones look different, but for now the bare minimum may be enough. Putting pressure on yourself at this time of the month can be counterproductive. By taking it easy you may perform better and feel calmer. 

We can eat nutritionally dense whole foods and reduce sugar and alcohol

Eat nutritious foods that support your hormone health. Look at the nutritional profile of your food and pack in as many nutrients as possible. Opt for whole foods and reduce sugar and alcohol. We reach for that glass of wine (or bottle) to help regulate ourselves at the end of a challenging day but unfortunately alcohol doesn't support our cortisol levels and sleep so can have the opposite affect to that which we are trying to achieve. You don't necessarily have to cut it out completely, maybe just have half a glass or swap it our for something else that fills your tank (breath work, sauna, walk, read a few pages of your book).

We can adapt what our training and exercise looks like

We can exercise in a way that supports our hormone health. Exercise can be another stressor on our already sometimes depleted bodies so lets make our exercise choices work for us. During the luteal phase of your cycle, avoid lifting weights for 8-12 reps, instead lift heavy and only do 4 reps max at a weight that means you could do 2 more reps. Go for walks and do yoga. 

If knowledge is power, share that power with your partner

Does your relationship plummet at certain times of the month where as it is all on at other times of the month? Is this confusing for your partner? Clear communication around where you are in your cycle could benefit you both. Track your cycle and expect to want more physical intimacy around your ovulation window and need more support during the luteal phase leading up to menstruation. Social support can increase progesterone and help you mitigate the effects of stress, so make time for your friends.

This is good news! At the luteal stage of your cycle, you have a great reason to be kind to yourself, see your friends, seek out support from your partner, eat well and adapt your exercise to support your health. Do this and here’s hoping you will experience less rage, anxiety and dips in mood because of it. 

Note: Experiencing depression like symptoms, insomnia, temperature regulation challenges, persistent weight gain, anxiety, extreme fatigue, unexplained aches? You may need support with your hormones. Doing some blood or urine work with the right health care professional could help you to put together a personalised health care plan. Sometimes we accept these symptoms as a normal part of being a woman or of peri-menopause and menopause but with the right support you may not have to experience these symptoms.