There’s lots of chat in the fitness realm lately about menstrual cycles and tracking, because finally there is much needed research being done on how the menstrual cycle affects training, nutrition, performance and recovery. Only 6% of research in sports science is undertaken on those with menstrual cycles.
(https://www.nutraingredients.com/Article/2022/09/30/Just-6-of-sport-science-research-focuses-on-female-athletes)
But that is changing slowly. Until we have far more research, facts and figures, really the best way to understand the effects is to develop an understanding of your own body and its needs.
Personally I have tracked for over 4 years, and I have supported many clients to transition onto a natural cycle, with fantastic results. I am pro choice. Your body, your choice, but I am an advocate for being informed in order to make that decision.
The benefits of a natural cycle and tracking include:
UNDERSTAND YOURSELF BETTER
IMPROVE YOUR RELATIONSHIPS
IMPROVE YOUR STRESS LEVELS / MANAGE STRESS BETTER
REDUCE PMS AND NEGATIVE SYMPTOMS RELATED TO CYCLE
AVOID OR PLAN PREGNANCY
GET TO KNOW YOUR OVULATION
SUPPORT THE HEALTH OF YOUR HORMONES
IMPROVE WEIGHT / BLOOD SUGAR / INSULIN SENSITIVITY
INCREASE TRAINING / PERFORMANCE MARKERS
SLEEP BETTER
AVOID UNNECESSARY MEDICATIONS
I presented a seminar recently and I really wanted to empower those who want to learn more about this part of themselves. We are too quickly conditioned to consider it an inconvenience, something that gets in the way, causes ‘problems’ but there really is so much power to be harnessed from this incredible monthly hormone cycle.
So let’s briefly mention the phases or seasons of the cycle, of which we have 4:
WINTER – MENSTRUATION (DAY 1 of bleed – final day of bleed)
SPRING – FOLLICULAR PHASE (OESTROGEN DOMINANT) – SUMMER – OVULATION
SUMMER – (LITTLE TESTOSTERONE PEAK)
AUTUMN – LUTEAL PHASE (PROGESTERONE DOMINANT)
In each phase/season there are specific nutrients and considerations which can help you get the most out of each phase.
By honouring our needs in each phase, we are able to optimise the benefits. This means you can program around the peaks in oestrogen and testosterone and recover more effectively. This, long term, will lead to better performance gains over time, lower injury risk and potentially an improved relationship with your body.
Honouring the needs of each phase does not mean you are ‘giving’ in or any other negative self-talk that may rise within you as you read this. You can still train hard. You can recover better. You can improve performance. We don’t optimise and perform our best if we ignore physiological needs. If you suffer with PMS symptoms which affect your day to day, working with your cycle can greatly improve the impact and severity of your symptoms. (If you are having severe PMS symptoms do please seek support from a professional.)
To learn more about what your needs are I recommend tracking for at least 3-6 months using an app or even just a pen and paper! Find some resources to help you learn the physiological changes that are happening, I highly recommend Period Power by Maisie Hill as a starting point.
If you’d like to know even more about how to harness the power of your period, look out for more seminars by signing up to the mailing list : www.trainwithsculpt.com and following the @trainwithsculpt socials.
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