Know Your Cycle: How Hormones Impact Your Period
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Your menstrual cycle isn’t just about your period—it’s a powerful blueprint for how your body functions throughout the month. From energy levels to mood swings, food cravings to workout performance, hormones play a huge role in how you feel each day.
Understanding your cycle and working with your hormones rather than against them can help you feel more balanced, energised, and in control. Let’s break down each phase of the cycle, how your hormones shift, and how you can optimise exercise, nutrition, and self-care for each stage.
The Four Phases of Your Menstrual Cycle
Your cycle is more than just your period. It’s a month-long hormonal journey that moves through four key phases:
| Phase | Hormone Shifts | How You Might Feel | Best Lifestyle Support |
|---|---|---|---|
| Menstrual Phase (Days 1-5) | Oestrogen & progesterone drop | Low energy, cramps, tired | Rest, warm foods, gentle movement |
| Follicular Phase (Days 6-14) | Oestrogen rises | Energised, motivated, focused | Strength training, protein-rich foods |
| Ovulation Phase (Days 15-17) | Oestrogen peaks, testosterone high | Confident, social, best workouts | Intense exercise, balanced diet |
| Luteal Phase (Days 18-28) | Progesterone rises, then drops | Mood swings, cravings, fatigue | Slow down, magnesium-rich foods, light exercise |
Each phase affects your body in different ways, so let’s dive deeper into what’s happening hormonally and how to support yourself through each stage.
1. Menstrual Phase (Days 1-5): Prioritising Rest & Recovery
What’s Happening?
- Estrogen and progesterone are at their lowest, causing fatigue.
- The uterus sheds its lining, leading to bleeding, cramps, and discomfort.
How to Support Yourself:
- Exercise: Gentle movement like yoga, stretching, or short walks can help with cramps.
- Nutrition: Warm, nourishing foods like soups, iron-rich leafy greens, and herbal teas support blood loss.
- Self-Care: Prioritise rest, say no to overcommitments, and use heat therapy for cramps.
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2. Follicular Phase (Days 6-14): Time to Energise & Build Strength
What’s Happening?
- Oestrogen starts rising, making you feel more energised and focused.
- The body prepares to release an egg, and testosterone levels increase slightly, supporting muscle strength.
How to Support Yourself:
- Exercise: This is the best time for strength training, HIIT workouts, and trying new activities.
- Nutrition: Focus on protein-rich foods and healthy fats to fuel your workouts.
- Self-Care: Use this phase to tackle projects, socialise, and plan ahead while your brain is in high-focus mode.
3. Ovulation Phase (Days 15-17): Peak Confidence & Performance
What’s Happening?
- Oestrogen and testosterone are at their highest, making you feel strong, confident, and social.
- Your body is primed for peak physical performance and endurance.
How to Support Yourself:
- Exercise: This is the best time for high-intensity workouts, weightlifting, and endurance training.
- Nutrition: Balanced meals with lean proteins, complex carbs, and healthy fats keep your energy levels steady.
- Self-Care: Since confidence is at its peak, use this time for networking, public speaking, or social events.
4. Luteal Phase (Days 18-28): Slow Down & Prioritise Comfort
What’s Happening?
- Progesterone levels rise and then drop, causing PMS symptoms like bloating, mood swings, and cravings.
- Energy declines, and the body starts retaining more water, causing discomfort.
How to Support Yourself:
Exercise: Switch to lower-intensity workouts like pilates, walking, or stretching.
Nutrition: Increase magnesium-rich foods like dark chocolate, nuts, and leafy greens to help with bloating.
Self-Care: Prioritise good sleep, mindfulness, and de-stressing activities to manage PMS symptoms.
Why Knowing Your Cycle Matters
Understanding your cycle empowers you to:
- Align your workouts, nutrition, and self-care with your natural hormonal rhythms.
- Feel more in control of your body and avoid unnecessary burnout.
- Make period care seamless with simple, eco-friendly solutions like FabLittleBag.
Takeaway: Your cycle is your monthly blueprint—learning how to work with it rather than against it can help you feel better, perform better, and make period care easier.
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