How Your Lifestyle is Linked to Your Menstrual Cycle

Did you know that your day-to-day lifestyle can influence your menstrual cycle, affecting the challenges and symptoms you experience? We didn't.

What's so powerful about this insight is that it means we can use our lifestyle as a tool to positively influence our cycle, helping to manage and reduce most menstrual-related symptoms. Changes to your lifestyle can therefore help alleviate many hormonal imbalances linked to the menstrual cycle, which is empowering as it puts you in control of how you feel. By living in sync with your cycle, you can feel your best, whatever the day of the month.

So, what does 'lifestyle' actually include? We break it down into four key areas: nutrition, physical activity, recovery, and environment. Each of these influences your menstrual cycle in different ways. Once you understand more about these elements and their impact, you can start using them as tools to work with your cyclical changes, rather than against them.

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Nutrition and the Menstrual Cycle

Nutrition and the menstrual cycle are closely linked. If you think about it, have you ever noticed your appetite and cravings change depending on where you are in your cycle? We certainly have. This is completely natural and part of being a woman. Throughout the menstrual cycle, hormonal shifts occur which can affect hunger, cravings, and nutritional needs during its different phases.

If you eat too little, consume nutrient-poor food, or if your body can't absorb the nutrients from what you eat, it can't produce the hormones needed for optimal function. This can lead to various menstrual-related issues. The key is to provide your body with enough energy and proper nutrition, giving it the building blocks required for hormone production so you can feel your best all month long.

In addition to getting enough energy and a varied diet, a well-functioning gut is crucial for eliminating excess and used hormones. Otherwise, they can continue to circulate in the body, disrupting the natural hormonal balance. Consuming foods that may contribute to inflammation, such as a high intake of white sugar, white flour, and heavily processed foods, can also affect gut flora and hormonal balance. This can manifest in symptoms ranging from tender breasts to mood swings and heavy bleeding.

Exercise and the Menstrual Cycle

As hormones shift throughout the menstrual cycle, our physical capabilities change too. This means we might experience exercise and how our body feels differently during each phase. By adapting your training to these phases, you can help manage menstrual-related issues and optimise your workouts for performance while reducing injury risk. For example, in phase two, our physical capacity is often at its peak due to higher testosterone levels, making it a perfect time to challenge yourself a little more. During phase three, when you might experience PMS symptoms, it can be beneficial to listen to your body and adjust your exercise based on how you feel that day.

Recovery and the Menstrual Cycle

Recovery is incredibly important for a well-functioning menstrual cycle and for our overall wellbeing—physically, mentally, and emotionally—throughout the month. Stress has a huge impact on our hormones, so it's vital to learn to listen to your body during the different phases and adapt your recovery to its needs. Can you see any patterns in your own life when it comes to sleep needs and energy levels in the different phases? How can you tailor your recovery based on what your body is signalling? Remember that recovery comes in many forms. What type works for you? Is it meditation, painting, or a walk in nature? Tune in to what makes you feel best and make space for it in your calendar.

Environment and the Menstrual Cycle

The environment we're in and the products we use daily expose us to a variety of chemicals and toxins. Many everyday products contain substances that can negatively affect our hormones, which in turn can impact our fertility and menstrual cycle. To avoid these chemicals interfering with our natural hormones, it's best to choose organic and toxin-free alternatives for intimate products, skincare, and haircare, as well as for food containers, water bottles, and clothing.

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