Embracing Cyclical Living: Nourishing Your Body According to Your Natural Hormones

In a world that often promotes one-size-fits-all approaches to health, many women are discovering the power of cyclical living – aligning their lifestyle with the natural ebb and flow of their hormones. This holistic approach to well-being recognizes that women's bodies undergo distinct hormonal changes throughout the menstrual cycle. In this blog, we'll explore how to embrace cyclical living without the influence of hormonal birth control, focusing on exercise, healthy eating, sleep, mood patterns, and supplements.

For women considering or in the process of coming off hormonal birth control, the transition can be a significant journey. The body undergoes an adjustment period as it regains its natural hormonal balance. Initially, some women may experience irregular menstrual cycles, changes in mood, and fluctuations in energy levels. It's essential to approach this transition with patience and self-compassion, understanding that the body requires time to recalibrate its hormone production. Embracing cyclical living during this phase can be particularly beneficial. Tailoring lifestyle choices to the menstrual cycle's natural ebb and flow can help alleviate potential side effects and support the body in finding its rhythm once again. Engaging in gentle exercises, focusing on nutrient-dense foods, prioritizing sleep, and practicing mindfulness can aid in the transition off hormonal birth control, fostering a holistic approach to women's health and well-being. Always consult with a healthcare professional when making decisions about birth control and hormonal health to ensure personalized guidance throughout this transformative process.

Understanding the Menstrual Cycle:

Before delving into the lifestyle adjustments, it's crucial to understand the four main phases of the menstrual cycle: Menstrual, Follicular, Ovulatory, and Luteal. Each phase brings unique hormonal fluctuations that impact energy levels, mood, and overall well-being.

The menstrual cycle is a delicate dance of hormones, orchestrating a symphony of changes that unfold over roughly 28 days. Understanding the distinct roles of key hormones in each phase can provide valuable insights into cyclical living. In the menstrual phase, estrogen and progesterone levels are low, initiating the shedding of the uterine lining. As the follicular phase unfolds, estrogen steadily rises, promoting the maturation of the egg. Simultaneously, follicle-stimulating hormone (FSH) encourages the development of ovarian follicles. The ovulatory phase marks a surge in luteinizing hormone (LH), triggering the release of the egg. Estrogen and testosterone peak, contributing to heightened energy and vitality. *Ovulation does not always occur exactly on DAY 14 - everyone is different and will ovulate on different days based on their lifestyle, and past cycles. The ovulatory phase is also considered the fertile phase. The luteal phase sees an increase in progesterone, preparing the uterus for a potential pregnancy. Testosterone remains elevated, influencing libido and muscle strength. Acknowledging these hormonal nuances empowers women to sync lifestyle choices with their body's inherent rhythms, fostering holistic well-being throughout the menstrual cycle.

Reference: https://helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-period Now that we've chatted about the basic workings of the menstrual cycle - let's dive into how you can utilize various phases of your cycle to embrace the natural ebb and flow of your hormones.

Exercise: Tailoring Workouts to Your Cycle *The most important thing to pay attention to is how your body feels throughout the cycle. If you feel strong, try heavier lifting workouts and more intense training sessions. If you feel tired and slow, embrace it and try some yoga, or more gentle types of exercise.

1. Menstrual Phase (~Days 1-5): Recommended Workouts: Focus on gentle exercises that promote relaxation and help manage menstrual discomfort. Options include yoga, walking, or light stretching. These activities can support the body's natural inclination for rest and recovery during this phase. Allow for introspection and self-care. Embrace activities like journaling and meditation to ease into the cycle.
   

2. Follicular Phase (~Days 6-14): Recommended Workouts: As estrogen levels rise, energy increases, making this an ideal time for more intense and challenging workouts. Engage in activities like strength training, high-intensity interval training (HIIT), and cardio. Take advantage of improved endurance and stamina. Leverage increased energy for social activities, creativity, and goal-setting. Engage in activities that uplift and inspire.
   

3. Ovulatory Phase (~Days 15-17): Recommended Workouts: With both estrogen and testosterone peaking, this phase is perfect for high-intensity workouts and activities that require extra energy. Consider incorporating activities such as running, weightlifting, or dance. Enjoy challenging workouts and take advantage of increased strength and endurance.
   

4. Luteal Phase (~Days 18-28): Recommended Workouts: As progesterone rises, energy levels may fluctuate. Focus on workouts that provide a balance between strength training and more calming exercises. Activities like Pilates, yoga, and swimming can help manage potential PMS symptoms and provide a sense of calm. Prioritize stress management through practices like deep breathing and mindfulness. Be aware of mood changes and honor the need for self-compassion.
   

Healthy Eating and Supplements:

1. Menstrual Phase:  Emphasize iron-rich foods like leafy greens and lean proteins to support energy levels. Incorporate omega-3 fatty acids for inflammation reduction. Iron: Women often experience a loss of iron during menstruation, leading to fatigue. Supplementing with iron can help replenish these stores and support energy levels. Iron is recommended to be taken with Vitamin C to help absorption into the body. *Take Iron with food if you have a sensitive stomach. Magnesium: This mineral can help alleviate menstrual cramps and promote relaxation.
   

2. Follicular Phase:  As estrogen rises, focus on complex carbohydrates, fresh fruits, and vegetables. These foods provide sustained energy and support hormonal balance. Multivitamin: Choose a well-rounded multivitamin containing essential nutrients like vitamin B-complex, vitamin D, and zinc to support overall health and energy levels. Omega-3 Fatty Acids: These can help reduce inflammation and support cognitive function. *Take both of these with a meal to enhance absorption and minimize the risk of stomach upset. Splitting the dose between breakfast and lunch can be an option if the supplement includes fat-soluble vitamins.
   

3. Ovulatory Phase:  Include nutrient-dense foods and ample protein to support muscle recovery and overall vitality. Calcium: As estrogen levels rise, calcium absorption may increase. Adequate calcium supports bone health and muscle function. Vitamin D: This vitamin works synergistically with calcium for bone health and supports the immune system. *These supplements are often best absorbed with meals. Splitting the dose between meals can help ensure optimal absorption.
   

4. Luteal Phase:  Manage cravings by opting for complex carbohydrates, magnesium-rich foods, and foods high in vitamin B6 to alleviate PMS symptoms. Combat potential sleep disturbances by establishing a relaxing bedtime routine and creating a comfortable sleep environment. Magnesium: Continue magnesium supplementation to help manage PMS symptoms, including bloating and mood swings. Vitamin B6: This vitamin may help alleviate PMS symptoms and support emotional well-being. Chasteberry (Vitex): Some women find relief from PMS symptoms by incorporating chasteberry, known for its potential to balance hormones. *Take with a meal to enhance absorption and minimize the risk of stomach upset. If taking magnesium for sleep or relaxation, consider taking it in the evening.
   

Prioritize sufficient sleep to aid in recovery and replenishment in all phases of the menstrual cycle. Set yourself up with a calming bed time routine that could include journaling, meditation, stretching or breathwork. Aim for 7-9 hours of quality sleep.

By embracing cyclical living based on the natural rhythm of your menstrual cycle, you empower yourself to thrive at every phase. Listen to your body, make mindful choices, and honour the unique needs of each menstrual cycle stage. Remember, the key is to cultivate a harmonious relationship with your body, allowing it to flourish in its natural, cyclical state.