Menstrual health matters

When I begin working with a new client, one of the first steps is to have them complete a menstrual health questionnaire as part of the onboarding process. This helps me understand their current knowledge of the menstrual cycle and how it might influence their diet, training, and overall well-being.

A core principle I encourage with every woman I work with is learning to tune into their body. Across a typical 28-day cycle, although for some this will span from anywhere between 21-35 days, the body goes through significant hormonal fluctuations that can affect energy levels, strength, mood, and cravings.

A regular menstrual cycle is more than this inconvenience we feel we have to deal with monthly; it's a powerful indicator of overall health. For many women, getting a period means the body’s reproductive system is functioning as it should. It reflects a delicate balance of hormones like oestrogen and progesterone, which play key roles in everything from bone strength to mood regulation. Menstruation also signals that the body is producing eggs regularly, that the uterus is shedding its lining in preparation for a new cycle, and that there are no major disruptions in the endocrine system.

Beyond reproduction, a consistent period can indicate that you're getting adequate nutrition, managing stress effectively, and maintaining a healthy weight, all of which are essential for long-term wellness. In contrast, irregular or absent periods can be early signs of underlying issues like hormonal imbalances, thyroid conditions, or even chronic stress. 

In this way, menstruation is like a monthly health check-in; think of it as a natural, built-in signal that your body is in sync.

What I notice time and time again is that many women have only a vague understanding of the different phases of their cycle, with the menstrual phase being the most obvious, as this is demonstrated via physical symptoms. Without a clear grasp of these stages, it becomes difficult to make informed adjustments, whether to training, nutrition, or self-care, based on what their body truly needs.

Let’s break each stage down and deep dive into what adjustments could be made to support your health and fitness goals…

1. Menstrual Phase (Days 1–5)
The menstrual phase is the start of the cycle, when menstruation begins, commonly referred to as a period. Menstrual blood is shed from the lining of your uterus. It goes from your uterus through your cervix and vagina and then out through your vaginal opening. This is when hormone levels (estrogen and progesterone) are at their lowest, and many women feel fatigued or introverted.

Focus on low-intensity movement like walking, stretching, Pilates, or gentle yoga. If you're feeling especially tired, rest is productive too. Focus on prioritising iron-rich foods (leafy greens, red meat, legumes) to replenish lost iron, and include warming, nourishing meals that are good for the soul. Hydration is key, especially if you're prone to bloating or cramps.

2. Follicular Phase (Days 6–14)
This part of the cycle is preparing your body for pregnancy each month. It starts with your oestrogen hormone telling the lining of your uterus to thicken and develop to prepare for a fertilised egg. At the same time, another hormone, known as the follicle-stimulating hormone (FSH), stimulates your ovarian follicles to grow. Each follicle contains an egg. Usually, one egg will get totally ready for fertilisation each month. Your oestrogen levels rise dramatically during the days before ovulation and peak about one day before the next phase starts.

This is a great time for goal-setting and high-performance training as rising oestrogen promotes energy, clarity and increased motivation. Embrace strength training, HIIT, and more challenging workouts, as most women feel physically strong and mentally sharp here. You can support this rise in energy with lean proteins, complex carbs, and fresh vegetables. This is a great time for meal prepping or trying new recipes.

3. Ovulation Phase (Around Day 14)
Ovulation occurs when one of the ovaries releases a mature egg. The egg travels out of the ovary, into the nearest fallopian tube, and then into your uterus. As the egg moves down the fallopian tube over several days, the lining of the uterus continues to grow thicker and thicker. It takes about three to four days for the egg to travel toward the uterus. From there, an egg will wait for about 24 hours in the hope of being fertilised before it starts to degenerate. Oestrogen hormones peak during this phase, and a small rise in testosterone boosts confidence, libido, and strength. This is often when women feel most vibrant.

This is your moment for hitting personal bests, lifting heavy and pushing yourself a little further during an intense workout. To best support recovery, focus on including more anti-inflammatory foods such as berries, leafy greens, and omega-3s into your diet, and stay well-hydrated.

4. Luteal Phase (Days 15–28)

The progesterone hormone level rises and stimulates your uterine lining to prepare for a fertilised egg. Here’s where two things can happen. If you become pregnant, the egg moves into your uterus and attaches itself to the lining. If you are not pregnant, the lining of the uterus is shed through the vaginal opening. During this phase, many women face pre-menstrual syndrome (PMS), precipitated by mood swings caused by a drop in oestrogen and progesterone. Other symptoms include increased cravings, fatigue, bloating, increased anxiety or depression.

During this phase, it may be beneficial to scale back intensity. Opt for steady-state cardio, moderate strength training, or mindful movement like yoga or swimming. Cravings for carbohydrates and comfort food are normal and should not be ignored. You can balance blood sugar levels with regular meals, whole grains, and healthy fats. Magnesium-rich foods like dark chocolate, dark leafy greens, avocados, bananas, nuts and pumpkin seeds can all help with PMS symptoms.

It’s important to remember that understanding your menstrual cycle isn’t about restriction or rigid scheduling.

Some of the suggestions in this post may not fully apply to you, and that’s okay. Every female body is different. What matters most is building an awareness of what is going on and alignment with what is true for you. When you stay centred on how your body feels, you’ll no longer feel pressure to push through or keep pace with others.

Each cycle is an opportunity to reconnect with yourself. It is important to listen, adjust, and honour your needs with intention. If this is new territory for you, begin simply, track your cycle using a calendar or an app, and jot down how you feel physically, mentally, and emotionally at different points. Over time, you’ll start to see patterns and those patterns are powerful.

With this information, you can begin planning your training, meals, and even social life in ways that support you. Allowing space to both rest and play, as needed.

If you're tired of feeling out of tune with your body or unsure how to adapt your training and nutrition around your menstrual cycle, you're not alone, and you don’t have to figure it out by yourself.

It is my mission to help women understand their cycles and build sustainable fitness and nutrition habits that actually work.

👉🏼 Ready to train in sync with your cycle? Enquire now for 1:1 coaching and take the first step toward sustainable, cycle-aligned health.