Despite 50% of the population experiencing them, periods and menstrual cycles continue to be a bit of a taboo subject.
We still don’t feel confident enough to talk openly about them, even though the barrage of hormones that race around our bodies goes on to affect every aspect of our lives - the way we look (or the way we think we look), the way our body feels, what we can do, what we think about. This is especially true when it comes to our fitness, but things are starting to change.
The last few years have seen a seismic shift in the way we talk about and plan around our menstrual cycles in fitness. This has a lot to do with the growing popularity (and success) of women’s football, from the Chelsea Women’s football team revealing that they plan their players' training around the menstrual cycles, to the Lionesses asking Nike to consider their periods when designing the colour of their shorts (link).
It makes so much sense - our menstrual cycle directly affects our strength, energy levels and mental health - so we should be considering the stage of our cycle in the way we train. Work smarter, not harder, right?
Like in every aspect of training, your body is unique to you - and this is also true of how yours reacts to your menstrual cycle.
Some women can feel strong throughout their cycle, whilst others might need more rest in certain stages - there are no hard and fast rules to stick to. But it is a good idea to keep track of where you are and how you’re feeling, so you can understand and tackle any dips or issues that might be linked to your cycle, and are stopping you from getting the most out of your training.
Flo is a great app for keeping on top of your cycle.
How you’re feeling it
This stage signals the start of your period, so boy are we feeling it. Low hormones and lack of iron due to loss of blood will mean low energy and lethargy. You’ll also most likely be dealing with cramps, headaches and bloating too. Your body is really stressed during this period of change (pun intended), and you’ll feel the effects of that in everything you do.
How to train with it
Look, it’s OK to feel crap when you’re on your period. Most of us do. There’s an awful lot happening to your body and it needs treating a little more softly at this stage than any other.
The key is to keep moving, but not do anything that’s too high impact - swim, take a brisk walk, stretch, do yoga - or just take a rest. Some women will feel this phase more than others, so listen to your body and do what you need to do.
Eat well, avoid alcohol, caffeine and spicy foods if you can (I know, I know, but these can cause you to bleed more heavily) and choose iron-rich foods - leafy greens, lean meats and seeds. It’s tempting to reach for the comfort foods in this stage, but try to hold off, they’ll only make you feel worse in the long run. You will get through this!
How you’re feeling it
This is the cycle sweet spot. You’ll be on top of your game during this stage - oestrogen levels are high, and you’ll be experiencing boosted energy, improved endurance and a better mood. Those high oestrogen levels will also make it easier to start and stick to a diet. Winner.
How to train with it
Make the most of your newfound energy. This stage in your cycle is the time to try and smash a PB, or take on a new challenge. As you’ll naturally feel pumped and ready for anything - go high intensity, sweat, burn that energy whilst you have it - but remember to push yourself safely, and within your own limits.
Stick to a balanced diet of whole, plant-based foods, quality proteins, and healthy fats, and don’t restrict your calories too much if you’re pushing yourself more physically.
How you’re feeling it
After the energy-filled high of the Follicular/Ovulation phases, it’s back to reality with the Luteal. Hormones will have built to a point where they’re wreaking havoc on your body and brain, causing you to feel the dreaded PMS (Premenstrual Syndrome).
Again, PMS affects every woman differently, but chances are you’ll be feeling bloated, low, irritated and tearful. Often your weight will temporarily increase during this stage too due to water retention, and also feel increased food cravings. Not a lot of fun, but there are ways to make it easier.
How to train with it
It’s normal to feel down during this stage, but exercise has been found to really help with the symptoms of PMS, so try and stick to workouts that you enjoy, and that will help you relax through, or train away, some of that built-up frustration. And don’t beat yourself up if you’re just not feeling it. It happens, and you can always make up for it later.
Up your intake of complex carbs (one good thing, right?) to keep your sugar levels more stable, as sugars can make the symptoms of PMS worse. Add in some magnesium to help with cramps and give you a better quality of sleep, and foods rich in serotonin such as eggs to give your mood a much-needed boost.
Stay hydrated. Our body temperature increases during this phase and we lose more sodium from our bodies - so make sure you keep the water coming to maintain those energy levels up and keep menstrual headaches at bay.
Being open and honest with your trainer about the changes you’re experiencing is key to helping you stick to your training, however, it’s not always easy, especially if your Personal Trainer is male. Just be as open as you can, and stick to the facts - your trainer should be informed and sympathetic, and help make the changes to your routine that you need.
The Menstrual Cycle is a part of a healthy, functioning female body - even if it doesn’t always feel that way. So it’s important that we embrace the ups and downs, keep talking about how we’re feeling, and treat ourselves kindly, whether it’s slaying in the Follicular phase, or taking it easy in the Menstrual phase.
Ladies, you got this!
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