A woman is changeable. This is not due to character traits, but to the action of hormones that govern our body in a cyclical mode . For this reason, women are sometimes treated with distrust by men - sometimes it is difficult for them to predict certain our behaviors. This does not mean that we are unpredictable and live under the power of our own emotions. We are simply different - the female body has different rules than the male body. Knowing how the hormones of the menstrual cycle affect our performance, brain function, well-being and mood 1 , we can wisely plan our lives in such a way as to get rid of unnecessary stress, conflicts and mental and physical exhaustion.
The length of the menstrual cycle is counted from the 1st day of menstruation to the day before the next bleeding. The average length is 28 days . However, even if it lasts a little shorter or longer ( from 21 to 40 days ), these fluctuations do not exceed 7 days and menstruation occurs regularly, this is also considered the norm 2 . Regardless of the length of the cycle, every menstruating woman and girl goes through 4 phases:
The length of these phases will vary depending on the woman and the length of her menstrual cycle. Each of them differs from the others with its own "cocktail of hormones" . And although their goal is primarily to regulate the process of cell maturation and the possible onset of pregnancy, they also influence all spheres of our lives - from appetite to the ability to concentrate . So let's focus on tips on how to adapt your lifestyle and work to each phase.
With an average cycle length of 28 days, it lasts up to approx. 5 days. During this time, estrogen and progesterone levels are low , so energy levels may also leave much to be desired. It is not worth forcing events and planning heroic feats during this period, e.g. thorough cleaning of the apartment or a trip to the mountains. If possible, try to postpone important or stressful meetings at work for at least a few days. This is the best time to rest , but not the active one. You need peace and quiet.
Massage, relaxation, meditation, home SPA treatments, afternoon naps, facials, slow exercises, e.g. yoga ( see here for tips), evening with your favorite book, blanket and tea.
Intensive training, fried and very salty foods, alcohol and spicy spices and other products that you digest worse than others.
Foods rich in iron, e.g. beets, potatoes, spinach, broccoli, parsley and others, as well as foods with anti-inflammatory properties containing protein, fiber, magnesium, Omega-3 acids. This will help get rid of any bloating and pain. Include salmon, nuts, green leafy vegetables, bananas in your diet. Drink plenty of water and herbal infusions (chamomile tea will help control dietary cravings).
It lasts from approximately the 6th to the 14th day of the cycle. Estrogen and progesterone levels begin to rise during this time. You may notice that you have more strength and motivation . Your complexion becomes more radiant and your libido begins to increase . You are more optimistic and willing to socialize. However, testosterone levels remain low, which means it is best to avoid intense training for now.
Things you put off until later during your bleeding phase, important meetings and projects, light cardio workouts, trips out, dates, moves.
Too much physical exertion.
Foods that help in estrogen metabolism, i.e. fermented foods (sauerkraut and pickled cucumbers, kimchi), sprouts and foods rich in fiber, folate and iron (e.g. broccoli, kale, beans, lentils, chickpeas).
It falls on average between 15.00 and 17.00. days of the menstrual cycle. During this time, estrogen levels peak and testosterone and progesterone levels begin to rise. Therefore, you may feel a surge of energy and self-confidence . At this point, your brain also has the greatest blood supply , so it works faster and more efficiently 3 . You may also feel much more inclined to have sex and less to eat. If you have oily or combination skin, you will also notice that more sebum is secreted at this time.
Everything you didn't have the courage to do before. For example, a conversation with the boss about a raise, a new type of sport or an extreme hobby, blind dates, sports events and various types of competitions, intensive training, as well as things that require the greatest intellectual effort.
During this period, you can do anything (but remember not to overuse things that are harmful to your health).
Foods that support the functioning of the liver, because it is responsible for the metabolism of hormones. And also anti-inflammatory foods, e.g. fermented foods, berries, vegetables, nuts. Drink a lot of water.
It lasts from the 18th to the 28th day of the menstrual cycle. At the beginning of this phase, estrogen and progesterone levels are high. If the egg is not fertilized, they drop after a few days to prepare the body for a new menstrual cycle. Because of this, you may feel tired and have an increase in appetite , which signals that you need more energy from food. You may have symptoms typical of premenstrual syndrome (PMS) : unreasonable anger, aggression, irritability, sadness, tearfulness, loss of self-esteem, breast hypersensitivity, water retention, intestinal problems or headaches. If they are not too intense and do not interfere with your normal functioning, they are a variant of the norm. However, if your pain or mood disturbances are very severe, you may need to consult a doctor. Scientists are increasingly paying attention to PMS as a disease and suspect that it may have an autoimmune basis 4 .
Get a good night's sleep. If you train, do it at a gentle or medium intensity level, e.g. strength training or power yoga.
Alcohol, caffeine, sweetened carbonated drinks, red meat.
Foods rich in magnesium, zinc and iron to increase energy levels, as well as serotonin to help control bad moods. E.g. green leafy vegetables, quinoa, buckwheat, dark chocolate, spinach, pumpkin seeds.
However, each of us is different. Therefore, the length of the cycle phases described above and their individual symptoms may vary . One of us may have a 3-day bleeding period and the other may have a 7-day bleeding period. For some people, ovulation always occurs exactly 14 days after the start of the cycle, while for other women this day shifts slightly every month. Therefore, it is worth observing yourself a bit and learning more about how your body works. The best solutions for this are calendars (virtual or paper) or phone applications in which you can describe what you feel that day. After a few months of observation, you will know exactly when and what phase of your cycle you are in. You can also easily apply this knowledge to planning your life.
Bibliography: Farage MA, Osborn TW, MacLean AB, “Cognitive, sensory, and emotional changes associated with the menstrual cycle: a review.” Arch Gynecol Obstet. 2008 “Periods and fertility in the menstrual cycle”, National Health Service, August 5, 2019, nhs.uk. Opolska Z., “Storm in the brain”, medonet.pl, July 22, 2020 Farage MA, Miller KW, Ajayi F., Ledger WJ, “Premenstrual Syndrome: a Disease with an Autoimmune Component?” [in:] Petrov ME (ed.), “Autoimmune Disorders: Symptoms, Diagnosis and Treatment”, 2010 Nova Science Publishers. Colorado L.H., Edwards K., Dinh, L. et al., “Associations between the menstrual cycle, lifestyle factors and clinical assessment of the ocular surface: a prospective observational study.” BMC Women's Health, 2020 Krupp A., “Cycle Syncing: Matching Your Health Style to Your Menstrual Cycle”, healthline.com, February 23, 2020. Cossar VM, “Adapting your lifestyle to your menstrual cycle could ease symptoms – here's how”, metro.co.uk, October 21, 2021 “Making the best of every phase of your cycle”, cycles.app, accessed January 12, 2022.
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Napisała: Hanna Borowska
Editor, journalist, science writer, certified nutrition consultant. Motherhood made her interest in health issues change the direction of her professional path. She has completed several trainings and courses in Poland and abroad in the field of dietetics, functional medicine and aromatherapy. She is passionate about the unexplored power of the human microbiome. She graduated with honors from the Faculty of Journalism and Political Science at the University of Warsaw. For many years associated with Euroradio.fm.
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