Our menstrual cycle can really affect our mood, energy and emotions. Do you ever feel like some weeks you could take on the world and others, you just want to stay in bed? Just by changing your eating habits and what exercise you do at certain times of the month can really help.
Week 1 - Menstruation
Eating foods high in iron, magnesium and fibre such as bananas, oranges, lemons, kale (yes, really!), broccoli, watermelon and caffeine free and tannin free teas, smoothies and water can be helpful. A healthy diet containing high fibre grains, high protein, plenty of vegetables, fruits, omega – 3 fatty acids, nuts & seeds and water.
Walking, swimming, yoga, or a light HIT class or lighter resistance training for the first few days
Week 2 & 3 - Follicular Phase and Ovulation
Maintain a healthy diet containing high fibre grains, high protein, plenty of vegetables, fruits, omega – 3 fatty acids, nuts & seeds and water.
Include intense workouts and increase your strength training in these phases of your cycle.
Week 4 - Luteal Phase
Increase your protein, iron, magnesium, B vitamins. A healthy diet containing high fibre grains, plenty of vegetables and fruits, omega – 3 fatty acids and water.
Be aware of trigger foods in this phase. Refined sugars and carbohydrates, alcohol, processed meats, fried foods, caffeine can all be a trigger to a grumpy, unhappy day! (I know I get grumpy in week 4 so have to be really careful with cravings!)
Focus more on aerobic activities as your primary exercise, e.g. cycling, swimming and long duration runs, yoga and Pilates may need to be included.
I have kept a diary of my cycle before and I know week 4 is definitely a week I need to be careful (and my family are always a bit more tentative around me! Haha!)
I hope this has helped at least one person. Remember, you are not alone. If you have any questions, please ask. rebecca.moore@broccoliandbiceps.co.uk
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