As far as menstrual cycles go, my approach to combating the common woes has always been to simply work out. I’m a firm believer of high-intensity exercise overcoming debilitating cramps, fatigue and bloating. Time and time again, it has proven to work like a charm. And in return, it has also granted me the freedom of working out consistently in a routine I’ve diligently carved out for myself. “Nothing has to change,” or so I thought.
A quick in-body assessment consultation at lifestyle medical clinic Prologue, however, had me shifting gears. Whilst my results came out reasonably positive—with body fat and muscle mass both in the ‘normal’ range, the thing that kept me up at night was how exercising without skipping a beat throughout my cycle could actually do more harm than good.
The crucial period to assess are the days leading up to my period, which could be two weeks prior. “Entering the luteal phase after your ovulation is typically the period where you feel the most tired. As women, high intensity workouts will generate more physical stress which leads to cortisol levels rising, in a phase where your hormones like estrogen and progesterone are high,” explains Jodie Ang, dietician at Prologue. All of the above can contribute to production of body fat. It’s also worth noting that it’s hard to build muscle mass during this period of time.
Ang elaborates: “During your luteal phase, you can exercise less and eat less. Movement is still good so opt for lower intensity and endurance-based workouts. After your luteal phase, your body will be more energetic and that’s when you can amp up the high-intensity exercises whilst consuming more food.”
During the consultation, it was also important to note that everyone’s bodies are different, which depends on how long your period cycle lasts, as well as how regular it is. All of that can be easily tracked on an app.
And as hard as it was, making changes in the strict routine I’ve set out for myself, being more conscious of where I was in my menstrual cycle, led me to be more attuned with my body. ‘How tired was I feeling?’ ‘What symptoms were present?’ ‘Which phase am I am at?’ In the process, I’ve learned to show myself a lot more grace, as opposed to chasing the calorie count and punishing my body in order to feel “whole” and “complete” throughout my entire cycle.
