Body & Mind

Hack your cycle: how to get the most out of your month

By Sophie Rietmulder | #!31Sun, 06 Aug 2023 05:30:12 +0200+02:001231#31Sun, 06 Aug 2023 05:30:12 +0200+02:00-5Europe/Amsterdam3131Europe/Amsterdam202331 06am31am-31Sun, 06 Aug 2023 05:30:12 +0200+02:005Europe/Amsterdam3131Europe/Amsterdam2023312023Sun, 06 Aug 2023 05:30:12 +0200305308amSunday=9#!31Sun, 06 Aug 2023 05:30:12 +0200+02:00Europe/Amsterdam8#08-06-2023#!31Sun, 06 Aug 2023 05:30:12 +0200+02:001231#/31Sun, 06 Aug 2023 05:30:12 +0200+02:00-5Europe/Amsterdam3131Europe/Amsterdam202331#!31Sun, 06 Aug 2023 05:30:12 +0200+02:00Europe/Amsterdam8#

How unfair is this: our society is completely set up for the male hormone cycle of 24 hours, where they start their day fresh and energetic and become more relaxed as the day progresses. Must be nice. Women, on the other hand, have a cycle of about 28 days, during which we actually feel different every day and something different happens in our bodies each week that affects our mood, how we feel physically, and even our appearance. It's not strange, then, that we need something different each week to feel our best. Don't know where to start? Try following these steps and make your cycle your best friend.

Day 1 to 5: the menstrual phase

What happens?
The uterine lining is shed, causing you to bleed.

What do you need?
Sports
In this phase, you mainly need rest. Focus on workouts like yoga and walking and be kind to yourself.

Nutrition
Drink calming tea, such as chamomile, to combat cramps. Avoid or limit fatty foods, alcohol, caffeine, and salty foods. If you consume too much of these, your cramps may worsen.

Day 6 to 14: the follicular phase

What happens?
Hormones stimulate the growth of follicles in the ovaries.

What do you need?
Sports
At this point in your cycle, you are still low in hormones like testosterone, which can lead to lower endurance. Choose light cardio during this phase.

Nutrition
Your estrogen could use a boost. Choose sprouted and fermented foods like broccoli, kimchi, and sauerkraut to help your body towards the next phase.

Day 15 to 17: ovulation

What happens?
A mature follicle bursts open and an egg is released, ready for fertilization.

What do you need?
Sports
Hormones like estrogen and testosterone are at their highest levels, providing extra energy. High-intensity cardio and strength training are the best choices for this phase.

Nutrition
During this period, choose foods that support your liver. Your hormone levels are high, so your liver can use all the help it can get. Focus on anti-inflammatory foods like fruits, vegetables, and almonds. This has a super good effect on your hormones.

Day 18 to 28: the luteal phase

What happens?
The empty follicle transforms into the corpus luteum and produces progesterone to prepare the uterus for pregnancy. If fertilization does not occur, the cycle starts again.

What do you need?
Sports
Estrogen and testosterone decrease while your progesterone rises. This causes your energy levels to drop, and light to moderate workouts are best. Think of Pilates or strength training with more repetitions and lighter weights.

Nutrition
Estrogen and progesterone decrease during this period, which can affect your mood. Choose foods that produce serotonin, such as leafy greens, quinoa, and buckwheat. Magnesium-rich foods will help with fatigue and low libido. Think of dark chocolate, spinach, and pumpkin seeds.

Source: Healthline