Do you suffer from debilitating cramps and other period symptoms? I, like many women, have noticed how badly I am affected by my menstrual cycle. In high school, I would hear other girls who said they didn’t have cramps or that their period didn’t bother them, and I was overcome with jealousy. My cramps would leave me curled up in my bed, sometimes dizzy and nauseated. I could not handle living like that forever, so I began to research things to help. I discovered a wealth of information not only on alleviating menstruation symptoms but also on how to maintain balance during other phases of my cycle. As I began implementing a few of these practices, I could tell even the smallest changes in my lifestyle helped improve my symptoms.
Understanding how your body changes during each phase of your cycle will make it easier for you to plan life around your menstrual cycle. By adapting your diet, workouts, and other activities, you will find symptoms become more bearable. There are also certain strategies you can perform throughout your entire menstrual cycle that will improve how you feel. Dive in with me to find out how to plan your life around your menstrual cycle.
Cycle Syncing
The process of planning life around your period is actually called cycle syncing. An article by Healthline says, “Cycle syncing is all about tracking how your mind and body feel throughout your cycle.” By taking the time to do this, whether in an app or a physical notebook, you will slowly notice improvements in the way you feel throughout the course of your cycle. Using that information, you can create a plan that matches your cycle.
There are also some simple lifestyle practices that you can perform on a daily basis to improve symptoms in the long run, such as drinking water and taking vitamin supplements.
Water
Everyone knows drinking water is important. From a very young age, we are taught that our body is made up of large quantities of water. However, drinking water on a regular basis can also make your period symptoms more bearable and end quicker.
It is incredibly important to stay hydrating because your body is doing a lot to recover from the physical stress of shedding the uterine lining. The blood loss that occurs during this act can lead to dehydration if you are not continually drinking water.
Furthermore, by staying hydrated, the uterine muscles responsible for the painful contractions will be more relaxed, causing the cramps to feel less severe.
Supplements
The symptoms you experience during menstruation can also be lessened by taking vitamins. According to another article by Healthline, the following five supplements have been proven to work the best:
- Chasteberry—One of the most commonly used supplements. It is known to help with cramps, bloating, and other physical symptoms.
- Calcium—While you should try to eat calcium-rich foods before taking supplements, sometimes that simply isn’t enough. Having low calcium levels can affect you in many different ways and taking supplements can help improve not only bloating and fatigue but also psychological symptoms such as mood swings.
- Vitamin B-6—This vitamin helps produce neurotransmitters which are an important part of improving your mood. Therefore, it is beneficial when it comes to mood swings and overall irritability.
- Magnesium—Pairing magnesium with vitamin B-6 can help not only with mood swings but also insomnia, tender breasts, and water retention. Magnesium is a versatile supplement, and it does the most for both physical and psychological problems.
- Fatty acids—Primrose oil is the best example of a helpful fatty acid. It contains gamma-linoleic acid, which is anti-inflammatory.
I took a combination of chasteberry, vitamin B-6, and primrose oil supplements for over a year to help balance my symptoms. Ultimately, it can be expensive to keep up with; however, these supplements greatly improved the symptoms I experienced. Before I began taking the supplements, I would often find myself unable to go to work or social events because I would vomit or nearly pass out. Yet slowly I got to the point that the most I dealt with was cramps.
You can improve your symptoms a lot by simply drinking water and taking vitamin supplements. Even so, you can do more for your overall menstrual health by planning day-to-day activities around your cycle. In the following sections, I will provide different exercises you can do and foods you can eat during each phase, along with explaining how your appetite and energy levels fluctuate throughout your cycle.
Menstrual Phase
Menstruation is the first phase in the menstrual cycle. This is the phase women are most familiar with because it affects them in the most visible way.
Exercise
During the menstrual phase, energy levels are at their lowest. Therefore, it can be hard to motivate yourself to work out at all, let alone do something more taxing on the body. That is why it is best to do lighter exercises such as yoga, Pilates, biking, or swimming. Even taking a walk can be beneficial during this phase, but it is most important that you listen to your body. Taking part in activities that exert you can end up making things worse.
Food
According to the London Clinic of Nutrition, it is helpful to eat a Paleo-style diet during the menstrual phase of your cycle, focusing on foods that are high in protein, fiber, and healthy fats. It is smart to avoid heavily processed, spicy, or sugary foods that contribute to inflammation, as it can make cramps worse. Good foods to eat include shellfish, pork, kidney/black beans, beets, grapes, peppers, and seaweeds.
Appetite
For most women, appetite levels are fairly average during this phase. According to an article by BuzzRx, there are two hormones called ghrelin and leptin that influence hunger levels. The article says, “Ghrelin increases appetite, while leptin has the opposite effect. Fluctuations in estrogen and progesterone during the menstrual cycle can affect ghrelin and leptin levels and cause changes in hunger and appetite.” It is common to have certain cravings during the menstrual phase, yet some women have no appetite at all. Therefore, appetite levels during this phase depend on the individual.
Energy
During the menstrual phase, energy levels will be low. Obviously shedding your uterine lining is not an easy task for your body to complete, so that in and of itself will cause you to feel sluggish. However, there are two hormones called estrogen and progesterone that influence energy levels. According to an article by Genomind, both of them improve mood and energy in their own ways. The article says, “Estrogen is positively associated with serotonin, so increased estrogen means increased serotonin production as well… Furthermore, following your period, progesterone levels increase. This stimulates calming neurotransmitters in your brain, which can help you to feel more relaxed.” However, during your period, estrogen and progesterone levels are at their lowest, so it is completely normal to feel tired or unmotivated.
Follicular phase
The follicular phase actually begins on the first day of your period, but it lasts a while after that. In this phase of the menstrual cycle, your pituitary gland releases hormones that signal the growth of an egg and prepare for its release.
Exercise
According to Verywell Fit, after your period is the best time to perform high intensity exercises because your body is flooded with energy. Workouts to do during this phase include strength training, boxing, dancing, and heavy running.
Food
According to the London Clinic of Nutrition, eating foods that are high in magnesium is beneficial, as magnesium levels are at their lowest during this phase. Eating foods that lower estrogen levels (such as flax seeds, garlic, and dried fruits) is also a good idea. Other beneficial foods to eat include chicken, eggs, pumpkin seeds, lentils, berries, broccoli, citrus, pomegranates, fermented foods, and barley/oats.
Appetite
During this phase, ghrelin (the hunger hormone) decreases, leading to low appetite levels. According to an article by the National Library of Medicine, there is another hormone called obestatin that acts as an appetite suppressor that increases during the follicular phase. Due to these hormones, it is common to have a smaller appetite.
Energy
As mentioned earlier, typically the follicular phase is when you will have the most energy. An article by Verywell Mind says, “Rising estrogen levels can cause a spike in energy for many, so if you’re looking for a time to increase productivity, this is your week.” Of course, there can be exceptions to this; however, for the general population, energy levels will be highest during this phase.
Ovulatory Phase
During this phase, the egg is released into the fallopian tube. This is when pregnancy can occur and, depending on whether or not you get pregnant during this time, symptoms may vary.
Exercise
Most women will still be feeling the high energy levels of the follicular phase, considering this is when estrogen is at its highest, so Verywell Fit suggests high-energy exercises such as boxing and cardio during the ovulatory phase. However, some women may experience bloating or pain, and in that case, it is best to stick to yoga or other gentle exercises.
Food
According to the London Clinic of Nutrition, it is beneficial to eat foods that lower estrogen in the ovulatory phase, as well. Moreover, whether you are trying to become pregnant or not, it can be beneficial to eat foods with glutathione, folic acid, and omega-3 fatty acids. Good foods to eat includes tuna, lamb, sesame/sunflower seeds, eggplants, dandelions, Brussel sprouts, apricots, figs, chocolate, corn, and quinoa.
Appetite
Appetite levels during ovulation are fairly average during this phase.
Energy
According to Verywell Mind, “Estrogen and testosterone levels also peak during ovulation, so you may notice your body feels a bit different around ovulation day. The peak of estrogen may mean you feel more energetic than usual, while elevated testosterone levels can cause an increase in extroversion.” Because of the high levels of estrogen during ovulation, it could be a good time to plan activities on your calendar.
Luteal Phase
The final phase of the cycle is the luteal phase. During this phase, your body prepares you for your next period. Therefore, you may experience what is referred to as PMS (premenstrual syndrome), which includes a variety of symptoms before the menstrual phase.
Exercise
According to Verywell Fit, this is a good time for you to start gearing back into low-energy exercises such as yoga, light-cardio, and swimming. However, if you feel up to doing more, feel free to listen to your body.
Food
According to the London Clinic of Nutrition, this phase is a good time to eat food high in magnesium, as well. In this phase, magnesium helps with low energy. Furthermore, eating healthy fats or proteins will help prepare your body for the internal stress of shedding your uterine lining. Good foods to eat include white fish, red meat, chickpeas, ginger, onions, sweet potatoes, cauliflower, cabbage, dark greens, peaches, and brown rice.
Appetite
Ghrelin and leptin are influenced by the rise and fall of estrogen. According to BuzzRx, “Falling estrogen levels in the days leading up to your period can lead to increased appetite and food cravings.” Therefore, it is common to have more of an appetite during the luteal phase, which is important so you can fuel your body to prepare for menstruation.
Energy
The way your body changes during the luteal phase depends on whether or not you have become pregnant. According to Verywell Mind, “If you have not conceived, the rapid decrease in progesterone levels can leave you feeling sluggish—physically and mentally.” It is normal to feel sluggish during this phase, and it is more than okay to use this time to rest and take care of your body so it can prepare for menstruation.
Overall, there are many things you can do to plan your life around your menstrual cycle. From changing up your exercise to taking vitamin supplements to changing your diet. In the end, it is up to you to customize these tips in a way that is practical for you, but it is always good to have somewhere to start. Good luck on your cycle syncing journey!
About the Author
Chloe Ballard has lived a tiny town in Idaho for most of her life but is currently finishing her senior year of college as a Professional Writing major. She has dabbled in writing since middle school, where her teachers encouraged her to lean into her creative side. She is passionate about learning new things, making art, and building stories for the benefit of others.