How to use your menstrual cycle for a better lifestyle

The concept of aligning your livelihood with your cycle has been explored and talked about by various health coaches. Notably, Alisa Vitti, a health coach teaches that the hormone changes that take place through the cycle come with different 'super powers' at certain points.

The weekly change of hormones happens in four phases namely:

Menstruation
Follicular phase
Ovulation
Luteal phase

Each phase has a set of requirements in terms of food and exercise and the best way to schedule your life for the best results. Work through each stage for a month or above to create the alignment, so you need to know your cycle to know when to do what.

It is important to note that this practice does not require you to schedule your entire lifestyle if at all! But you can reap the health and calming benefits of practicing it. For example, it can help you handle PMS better and use it for your benefit.

Menstruation: 3-7 days

Progesterone drops and estrogen increases then drops.

Internal communication is your superpower during this time. This includes meditation, introspection, self-reflection, or journaling.

During this time, don't implement any of the inspirations you get.

Food to eat to refill nutrients lost as the uterus lining breaks down

Meat and seafood, peas, spinach, kale, watermelon, dates, peaches, lentils and beans, tomatoes, beets, and mushrooms. Eat high-water foods like water chestnut, blackberry, blueberry, grape, and cranberry, and avoid complex carbs.

Stews and soups will offer comfort.

Best exercises

Gentle movements or yoga, and increased activity based on how your body feels.

Follicular phase, the 7-10 days after menstruation

This phase is characterised by low hormone levels. So your mood is stable and energy levels are high.

Forming new neural pathways or connections is your superpower during this phase.

This is the best time to be creative, explore curiosities, challenge your mind, think outside the box, brainstorm, new beginnings, set goals and create plans for tasks in the current cycle.

Foods to eat

Avocado, apples, red onions, and soup made with red onion peels, peppers, blueberries, black grapes, butterhead lettuce, beet greens, spinach, kale, turnip greens, broccoli, cantaloupe, tomatoes, asparagus, cabbage and Brussels sprouts, carrots, mushrooms, celery, pickles, eggs, fish, coconut oil, butter, walnut oil, sesame oil, almond oil, olives, bell peppers, garlic, cauliflower, meat, ut and seeds, grapefruit, lemon, lime, orange, herbs, spices, and energising grains.

Best exercise

Outdoors, physically intense, new challenges and routines you always wanted to try.

Ovulation: 3-4 days

Minor cramping and clear discharge.

Follicle-stimulating hormone (FSH), Luteinizing hormone (LH), and testosterone hormone levels rise.

External communication skills and high energy levels are your superpowers during this phase.

This is the best time to engage in community connections, networking, and important conversations, tackle tough meetings, and prepare fun dates. Voicing your opinions and listening to others comes easily and smoothly.

Foods to eat

Carrots, broccoli, avocado, spinach, apple, asparagus, watermelon, bell pepper, Brussel sprouts, eggplant, okra, tomato, cantaloupe, coconut, guava, strawberry, red lentil, almond, pistachio, dark chocolate, orange, yellow, and white fruits and veggies, and hibiscus.

Best exercise

Group exercises and classes and high-impact group workouts.

Luteal phase: 10-14 days

This is the longest phase and it has the most PMS symptoms. Skin breakouts, mood swings, and cravings occur and your body is out of balance.

Progesterone and estrogen increase in the first half of the phase. This gives us bursts of energy, positivity, and stamina. In the last half, progesterone decreases which results in low energy, stamina, and nutrients.

Excellent attention to detail is your superpower during this phase.

Cut back on social interaction and engagement and focus on details, comfort, and awareness. This is the best time to complete deadlines, finish projects, get around to doing chores you pushed back, organise, stay in, and carry out administrative duties.

Foods to eat

Green leafy veggies, beef, turkey and chicken, cod, chickpeas, navy beans, sesame seeds, sea veggies, kale and spinach, beet greens, pumpkin seeds, cashews, sunflower seeds and almonds, cabbage, cauliflower, celery, cucumber, garlic, leek and onion, ginger, pumpkin, radish, sweet potato, apple, pear, orange, tangerine, citrus peel, asparagus, beets, carrots, black pepper, turmeric, cilantro, and complex carbs.

Best exercise

Slow exercises, restorative activities like yoga, and 30-minute mild stretches.

Getting started to align

Shopping list and to-do list to match the phases.
Avoid high-energy activities and situations during the luteal and menstrual phases.
Avoid demanding work and deadlines during the follicular and ovulatory phases.
The follicular phase is not a time to try new things.
Use the menstruation phase to plan the steps can you take to start aligning your food, exercise, and lifestyle with the phases.
Implement them in the follicular phase.
Talk about your new practice during the ovulation phase.
Don't worry about an incomplete to-do list because the luteal phase may support you on that.

References

National Center for Biotechnology Information

Lori Valentine Rose, Ph.D., CNP, BCHN, FDN-P, RH (AHG), NBC-HWC.