Fitness for Hormonal Balance
The Problem > Why Does My Period Suck?
For those of us who menstruate, our periods are rarely ever ‘fun’. From wicked cramping to intense irritability, PMS to period time is nothing short of miserable. But it doesn’t have to be this way. I’m serious.
Taking a different approach to fitness, we can alleviate and, in many cases, cease PMS symptoms along with the pain and discomfort often associated with menstruation. Regulating the menstrual cycle is something I’ve helped many to achieve over the years and its important. When your cycle is running smoothing, not only do these horrible issues disappear, but so does a whole host of health-related concerns become simultaneously affected. Why? Because you’re a holistic being! Every part of your body, all your physiological processes interact with one another to make you the unique individual that you are.
For the past 4 months I’ve been focusing on my exercise routine to experiment and see if this ancient advice still holds true today. The results shocked even me, and I do this for a living! By adjusting my fitness routine to align with each phase I noticed my breasts were less tender, I had little to no cramping, my flow and blood colour was ideal. No TCM herbs, and just me eating a balanced diet.
And it took the sting out of any guilt I was feeling for not wanting to be active. I no longer have the exhausting internal monologue of, “You really should workout today, blah blah blah”. Truly freeing, friends.
Curious to learn how to naturally regulate your periods, stay fit and live in harmony with your hormones?
Keep reading…
The Menstrual Cycle: Two Perspectives
As a practitioner of Traditional Chinese Medicine, my approach to menstrual regulation comes from this 2,000-year-old practice that believes in the principles of Yin, Yang, and holism. But let’s put in a pin in that for now.
Looking at the Western medical model the menstrual cycle is divided into 4 phases: menstrual, follicular, ovulatory, and luteal. Each phase represents hormonal shifts that encourage the next phase of development; the goal is either implantation and pregnancy or a healthy shedding of the uterine lining. In brief, menstruation represents the shedding of the lining for the cycle to begin anew. The follicular phase is the maturation of a follicle or egg in preparation for ovulation. Ovulation occurs when the dominant follicle erupts and travels down the fallopian tube to increase its chance of fertilization. The luteal phase ensures that the uterine lining is thick enough to support and nourish a fertilized embryo.
In TCM, these four phases were already determined thousands of years ago and compared to the four seasons; menstrual is winter, follicular is spring, ovulation is summer and luteal is the autumn. At each stage the delicate balance of Yin and Yang is carefully observed, whereby a practitioner studies where Qi could be stuck, Blood might be deficient, a phase might be too Cold or too Hot. With careful analysis, we can pinpoint where in the cycle needs regulation and correct it with a combination of acupuncture, herbal medicine, bodywork, nutrition, and lifestyle advice. This is important for a myriad of reasons. From fertility to having pain-free periods, ensuring your hormones are in balance has a direct effect on your personal well-being, mental health, and quality of life.
Let’s breakdown each phase from a TCM perspective focusing on the activities that will help balance our hormones and prep each phase for the next to come.
Menstrual Phase: Let it Go
Aunt Flo is in town, its moon time, the crimson tide is upon us; menstruation has finally arrived. Gather your favourite period paraphernalia and hunker down, fam.
The goal in the menstrual phase is for all that unused uterine lining to slough right off. By moving Qi and Blood in the uterus, and ensuring the cervix is dilated will help to assist in this downward flow. We want to give our body a chance for a fresh start and that begins by encouraging menstrual bleeding, clots, and all. Is your blood typically dark or rusty when your period starts? It could be a sign that your uterine lining didn’t entirely shed during your last period. The best time to come in for an acupuncture treatment is at the end of your period, anywhere between the second last day, to Day 1 of your next cycle; this allows us to help your uterus do its thing.
Hormonally speaking, your levels are super low at this time; both estrogen and progesterone have tanked so don’t be alarmed if your energy has too. Known as the winter season in the reproductive cycle, menstruation is a time for reflection and release. It’s a lovely chance to achieve some inner peace and finally rest. Meditation, sleeping, journaling and solitary hobbies that are more mental than physical is what I would recommend. I encourage you to go deep within yourself to find the magic within
In terms of physical exercise, focus on restorative or yin yoga, active release stretching, spinal twists, and abdominal massage. No inversion therapy, heavy lifting, HIIT or cardio at this time; gentle walks is where it’s at. And if you don’t’ feel up to it, just rest, relax and take it easy.
As your energy starts to return, try to do one of these chill activities; they will alleviate pain, encourage blood flow and the endorphins released are a nice pick-me up. A delicious stretch is always on the menu, and I always feel better after I do it. For me, I really indulge in restfulness during the menstrual phase; I look forward to and now crave these gentle exercises and love that I no longer put unnecessary pressure on myself to be active. I just live and let live.
Follicular Phase: Rise Up
Starting to feel a spring in your step? It’s a fresh, new cycle, so let’s dust off the to do list, plan for our bright futures and let the rejuvenation process begin!
The follicular phase is all about renewal; it’s a chance for our bodies to reinvigorate itself after menstruation. As estrogen steadily increases, the body and mind are ready to embrace new ideas and experiences. Just like springtime, our bodies are experiencing growth, awakening from the slow and restful pace of winter. In preparation for ovulation, nourishment from whole foods and conditioning with movement is what’s recommended.
We want to build back Blood and nourish Essence during the follicular phase; this will help replenish what was lost during menstruation, but also help the follicle with its maturation process. This is a great time to come in for acupuncture treatments. By using a combination of acupuncture, moxibustion, and TCM herbs can aid in our recovery.
Your energy naturally increases as ovulation approaches so feel free to match it, but don’t go too hard just yet. It’s typical to want to ramp up your workouts, but please be mindful; studies have shown that with increased estrogen comes increased muscle laxity. Meaning, you have a higher chance of injuring yourself. Pay close attention to your posture and alignment of your joints, specifically the lower body, i.e., ankles, knees, and hips. Always focus on form over heavy weights, and intensity. Choose activities such as functional training, weights, barre, Pilates, or yoga. Adding some cardio intervals is a great idea and feel free to do so. But if you’re not ready, don’t push. Keep that Qi flowing by going for a bike ride, a walk or some stretching.
By taking this mindful approach to exercise, I appreciated not having to jump all in and force myself to do workouts I didn’t have the energy for. I loved focusing on my alignment and it felt good to move my body in space like this. I sincerely look forward to the body conditioning and mind-to-muscle connections I make during the follicular phase. I’ll be honest, the first two months, my workouts were focused on sculpting and less cardio. But by the third month, I was feeling an energy incline towards the end of this phase, I added some cardio bursts and it felt amazing.
Ovulatory Phase: High & Mighty!
Suddenly having the urge for a night on the town? Perhaps we’re feeling a little flirty? Or maybe we’re setting out sights and ambitions high. This is no coincidence, friends. The bounce is back because its ovulation time!
Ovulation has arrived! This is a crucial moment in the reproductive cycle; you are the most fertile and have the highest chances of conceiving. Estrogen is at its zenith along with testosterone (yes, women naturally have testosterone), which stimulate your follicle stimulating hormone (FSH) and luteinizing hormone (LH) to surge and release the matured follicle for fertilization. The goal in this stage is to use this energy to our advantage, by ensuring we get the food, rest and activities are bodies need so ovulation may occur naturally.
Quick question, do you notice that your PMS symptoms start at ovulation? This could signal that your Qi is not moving as well as it could. This can be problematic because we need that egg to erupt and move seamlessly through the fallopian tube. Acupuncture and TCM herbs can help relieve the symptoms my patients often lament about during this phase; abdominal pain or cramping, tender breasts, constipation, breakouts, and mood swings, just to name a few. If you’re feeling exhausted at this stage, a tonifying and Qi boosting treatment could prove useful.
This hormonal boost is energizing, so might as well use it. Ovulation is akin to the summer; it’s a time for joy, laughter, and socializing. It’s not surprising that during this time we’re feeling more confident.
Use the power of ovulation to your advantage. Get that raise, meet new people, and get active. High energy means its cardio time! Go for a run, take a HIIT or dance class, maybe some cardio circuits or conditioning; this is the time in your cycle to push your limits. But as always, listen to your body! It’s easy to get carried away in the ovulatory phase with all these happy hormones being so encouraging. If you’re not ready to jump in feet first, then don’t. Start small and build
For me, I didn’t notice the surge in my energy until the third month of training. Getting your body back into the swing of these hormonal seasons can take time. And please don’t beat yourself up if you’re just not feeling it. Keep an open mind and be patient with yourself. Remember, if you weren’t a marathon runner before, you’re not suddenly going to be one during ovulation, even though you might feel like it. Push, but know when to back off. The last thing you want is to injure yourself. When I first started, I alternated by cardio days with weight training, yoga or stretching and it made a real difference for me. There are lots of ways to maximize the magnetism the ovulatory phase blesses us with, and exercising is only one.
Luteal: Go with the Flow
For many, this phase is the most unpredictable; especially for those of us who experience PMS. Your unique presentation is going to dictate how this all plays out. My advice; go with the flow
As progesterone kicks in, estrogen eases off and the luteal phase begins. You’ll most likely be coming off that ovulation high; still feeling energized and positive for the first little bit. But as we near menstruation and estrogen declines, these vibes will start to transform. Pay attention, practice self-awareness, and listen to the cues your body and moods are revealing to you. When you feel like you need to rest, rest. The luteal phase is the autumnal season of the reproductive cycle and its ok to indulge the urge to slow down and go inward. Just like the Ant and the Grasshopper, it’s time to reorganize, finish the to do list and get your house in order. Think like the Ants, friends, not the Grasshopper, although he sounds like more fun. Whatever you need to do to prepare for menstruation, this is it.
Progesterone is necessary to make the uterine lining to help the embryo implant and grow. Now that the main event, aka ovulation is over, and if you’re not pregnant, your body is getting ready bleed. If these two hormones are out of alignment, which is often the case, it creates the perfect scenario to experience a variety of PMS symptoms. PMS is typically a sign that we need to get things moving; your Qi is stuck, and this stagnation is causing discomfort. It’s a prime opportunity to receive some acupuncture and body work to get things flowing. Clinically speaking, a TCM herbal prescription can help to deeply move blockages and prepare your body for what’s to come next.
Be mindful to the PMS shift and cut back on the cardio if it’s not making you feel good. But don’t stop entirely either if you can help it. Get back into weights, mat routines, moderately paced yoga flow, Pilates, body sculpting, stretching and breezy bike rides. Let’s keep that Qi flowing to help ease the PMS symptoms and encourage the next phase to come seamlessly. Keep your workouts short and sweet and if you’re doing cardio, don’t push past the 30-minute mark unless you know you can handle it.
For me, PMS really depends upon what I’ve been eating, my stress levels and if I’ve actively moving my Qi or not. I purposefully did not take TCM herbs during this period to see if diet, exercise, and mindfulness would ease my PMS. And guess what, it did! As I got more energized during ovulation, I noticed the drop-off didn’t come as quickly as before; only mid-way through my luteal phases did I feel a decline.
I found myself stronger and more flexible when doing my weight and sculpting routines, feeling the benefits from the approach I took in earlier phases. Nice and steady, I pushed when I could and backed off when I couldn’t. And as my energy dropped, I embraced it, opting for more slower, mindful routines that focused on breath work and body alignment.
The luteal phase has a very different wisdom to the follicular as transitory ‘seasons’ they have a lot in common exercise-wise. I felt grounded and in-tune with myself, accepting of my body’s capabilities and limitations. It felt right to pull back from social engagements and even better to finish off lingering projects. Winter is coming and I’m ready.