Your Cycles according to Seasons

Training with your Cycle:

When dealing with hormonal changes, effective training involves listening to your body’s cues and adapting your workout routines and your daily life activities accordingly. Your monthly lunar cycle can also be compared to the seasons of the year, notice how you feel in your body and journal your thoughts and experiences.

Tips

  • Adjust exercise intensity during the menstrual cycle based on energy levels and comfort.
  • Include strength training for overall fitness benefits and maintain a balanced diet for energy and recovery support.
  • Stay hydrated, get enough sleep, and consider lighter activities during menstruation.
  • Manage stress with relaxation methods and remain flexible in modifying your day based on your daily emotions.

Winter

Body’s Winter: Menstrual Phase ( Days 1-5)

During this time of the month your body may feel a little sluggish, when it is winter our body seeks refuge for warmth. Menstruation initiates with the shedding of the uterine lining, leading to the discharge of blood and tissue through the vagina. Hormone levels, specifically estrogen and progesterone, are diminished during this phase. Since your energy level may be low during this phase, cozy up and read a book you enjoy, work on a hobby, and relax your body.

  • Enhance your diet with wholesome foods, root vegetables, leafy vegetables, and smart carbs as the body becomes insulin resistant, requiring more glucose to produce progesterone.
  • Steer clear of fasting and engage in gentle exercises like yoga to mitigate the impact.
  • Cravings for chocolate may signify a need for magnesium; consider opting for 100% pure dark cocoa powder for drinks, without sugars, quality content exceeding 90% for chocolate pieces. Chlorophyll is high in magnesium meaning that plant consumption should increase: seaweed, spirulina, dark green vegetables such as spinach kale, broccoli, etc.
  • Try soups that are rich with natural whole grains. Drink water at room temperature.

Spring

Body’s Spring: Follicular Phase (Days 6-13)

Simultaneous with the menstrual phase, the follicular phase sees the development of ovarian follicles, each housing an egg. Increasing estrogen levels prompt the thickening of the uterine lining in preparation for potential pregnancy. Ovulation typically occurs at the cycle’s midpoint. Energy increases during this phase, you might want to begin new projects, a new work out routine. You feel more alive and focused.

  • Prioritize hormone building during this phase. With low estrogen, focus on dietary measures to boost it. Maintain lower glucose levels by opting for a for higher intake of protein such as beans, brocoli, lower carb such as pasta, low-sugar diet.
  • Energize your lifestyle; it might feel like you can run a marathon! This phase presents an excellent opportunity for exercise.
  • During this stage, cortisol tolerance is higher, allowing for a potential tolerance to increased stress.

Summer

Body’s Summer: Ovulatory Phase ( 14-15)

Ovulation marks the release of a mature egg from an ovarian follicle, ready for fertilization. This phase is initiated by a surge in luteinizing hormone (LH), typically occurring around the 14th day of a 28-day cycle. Elevated estrogen levels contribute to this LH surge. Summertime always feels alive, full of vitality, adventures, hiking, traveling intensifying your workouts and continuing to build on your ventures.

  • At its peak, estrogen is accompanied by a surge in testosterone and the presence of progesterone.
  • This unique phase witnesses the simultaneous presence of all three hormones, creating an ideal time for initiating new projects and feeling exceptionally motivated and productive.
  • Prioritize hormone breakdown through a healthy diet, emphasizing whole foods, leafy greens, seeds, and nuts. Consider avoiding alcohol, coffee to reduce stress on the liver during this particular phase.

Autumn

Body’s Autumn: Luteal Phase (15-28)

After ovulation, the ruptured follicle changes into the corpus luteum, generating progesterone. Progesterone readies the uterine lining for potential pregnancy and inhibits additional ovulation. If pregnancy doesn’t happen, the corpus luteum breaks down, causing a decline in estrogen and progesterone levels. This hormonal shift initiates a new menstrual cycle.

During this phase, supporting the body’s natural cycles of repair and rejuvenation is crucial. Concentrate on nourishing the body with nutrient-dense whole foods, root vegetables and engaging in regular exercise. It’s time for preparation for the next cycle, comparable to preparing for the cooler weather.

  • Energy levels may drop as your body shifts and changes, try some vegetables juices for clearing your body.
  • Try to slowly de-clutter your home, practice meditation to move stagnant energy from your body along with soft yoga.
  • Listen to your body for cues as to what you need, listen to your feelings and journal your emotions. Connect with family and friends.

Energy levels Low and High

Menstruation (Days 1-5): Hormones: Estrogen and progesterone are at their lowest. Impact on Energy: Some women may experience fatigue and lower energy levels during the early days of menstruation.

Follicular Phase (Days 6-14): Hormones: Estrogen levels rise gradually. Impact on Energy: Many women experience an increase in energy and improved mood during this phase. Higher estrogen levels contribute to enhanced alertness and a generally positive feeling, which can support more energetic workouts.

Ovulation (Around Day 14-15): Hormones: Estrogen peaks, and LH surges. Impact on Energy: Some women may feel a surge in energy and vitality during ovulation. This is a good time for more challenging physical activities and intense workouts.

Luteal Phase (Days 15-28): Hormones: Estrogen starts to decline, and progesterone rises. Impact on Energy: Energy levels can vary during the luteal phase. Some women may experience decreased energy and increased fatigue, especially in the premenstrual phase.

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