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Hormonal Health andCycle AwarenessUNDERSTANDING THE MENSTRUAL CYCLE AND ITS IMPACT ONENERGY LEVELS AND PERFORMANCE CAN EMPOWERINDIVIDUALS TO MAKE INFORMED DECISIONS ABOUT THEIRTRAINING AND NUTRITION.

TABLE OF CONTENTSUNDERSTANDING THE MENSTRUAL CYCLEIMPACT OF HORMONES ON ENERGY LEVELS ANDPERFORMANCETRAINING AND NUTRITION ADJUSTMENTSBASED ON CYCLE PHASESUNDERSTANDING PERIMENOPAUSE ANDMENOPAUSEEFFECTS ON TRAINING AND NUTRITIONNUTRITION

SECTION ONEUNDERSTANDING THEMENSTRUAL CYCLEPhases of the Menstrual Cycle:1.Menstrual Phase (Day 1-5): This is the beginning of the cycle, markedby menstruation. Hormone levels (oestrogen and progesterone) arelow.Follicular Phase (Day 1-13): Overlaps with menstruation initially.Oestrogen levels begin to rise as the body prepares for ovulation. Thisphase ends with ovulation.Ovulation (Day 14): A surge in luteinizing hormone (LH) triggers therelease of an egg from the ovary. Oestrogen peaks and progesteronebegins to rise.Luteal Phase (Day 15-28): Progesterone dominates this phase,supporting potential pregnancy. If the egg is not fertilized,progesterone and oestrogen levels fall, leading to menstruation.

SECTION ONEUNDERSTANDING THEMENSTRUAL CYCLEHormonal FluctuationsOestrogen: Peaks before ovulation and is associated with increased energy,mood, and cognitive function.1.Progesterone: Rises after ovulation and can have a calming effect but mayalso cause fatigue and bloating.2.

SECTION ONEIMPACT OF HORMONES ONENERGY LEVELS ANDPERFORMANCE1.Menstrual Phase:Energy Levels: Generally lower due to low hormone levels and menstrualsymptoms.Performance: Light to moderate exercise can help alleviate cramps andimprove mood. Intense workouts may feel more challenging.2.Follicular Phase:Energy Levels: Increasing as oestrogen rises. Improved mood, energy, andcognitive function.Performance: Ideal for high-intensity workouts, strength training, andendurance activities. Recovery times may be shorter.3.Ovulation:Energy Levels: Typically at their peak due to high oestrogen and a surge inLH.Performance: Optimal for maximum strength, power, and high-intensityinterval training (HIIT). Risk of injury may be slightly higher due to jointlaxity.4.Luteal Phase:Energy Levels: Can fluctuate. Some may experience PMS symptoms likefatigue, mood swings, and bloating.Performance: Moderate to low-intensity workouts may be more suitable.Emphasis on recovery, flexibility, and low-impact exercises.

SECTION ONETRAINING AND NUTRITIONADJUSTMENTS BASED ON CYCLEPHASESMenstrual Phase:1.Training: Focus on low-impact activities such as yoga, walking, orlight cardio. Avoid overexertion.Nutrition: Emphasize iron-rich foods (spinach, lean meats) tocounteract blood loss. Hydration is crucial.Follicular Phase:2.Training: Incorporate high-intensity workouts, strength training, andendurance exercises. Aim to set personal bests.Nutrition: Support muscle building and recovery with protein-richfoods (chicken, beans). Increase intake of complex carbohydrates(whole grains) for sustained energy.Ovulation:3.Training: Capitalize on peak energy levels with power and strength-focused exercises. Be mindful of joint care.Nutrition: Continue with a balanced diet rich in proteins, healthy fats(avocado, nuts), and complex carbs. Antioxidant-rich foods (berries,leafy greens) can aid recovery.Luteal Phase:4.Training: Shift to moderate-intensity workouts. Incorporate activitiesthat reduce stress, such as Pilates or swimming.Nutrition: Opt for magnesium-rich foods (dark chocolate, bananas) toalleviate bloating and cramps. Reduce intake of caffeine and sugar tomanage mood swings. Ensure adequate fiber to support digestion.

UNDERSTANDINGPERIMENOPAUSE ANDMENOPAUSESECTION TWOPerimenopause:Definition: The transitional phase before menopause, usually begins inwomen’s 40s but can start in their 30s.Hormonal Changes: Decreasing levels of oestrogen and progesterone, withfluctuations causing irregular menstrual cycles.Symptoms: Hot flashes, night sweats, mood swings, sleep disturbances, andchanges in libido.Menopause:Definition: Diagnosed after 12 consecutive months without a menstrualperiod, typically occurs between ages 45 and 55.Hormonal Changes: Marked by a significant drop in oestrogen andprogesterone levels.Symptoms: Similar to perimenopause but often more pronounced; includeshot flashes, vaginal dryness, mood changes, and increased risk ofosteoporosis and cardiovascular disease.

SECTION TWODuring Perimenopause:Energy Levels: Fluctuating energy due to hormonal changes. Incorporateflexibility in training schedules.Strength Training: Essential to counteract muscle loss and maintain bonedensity.Cardio: Moderate intensity to support cardiovascular health, with attentionto recovery times.Stress Management: Yoga, Pilates, and other low-impact activities can helpmanage stress and improve sleep.During Menopause:Strength and Resistance Training: Crucial for maintaining muscle mass,supporting metabolic rate, and protecting bone health.Aerobic Exercise: Supports heart health and helps manage weight. Aim forregular, moderate-intensity sessions.Flexibility and Balance: Important for overall mobility and preventinginjuries. Incorporate stretching and balance exercises like Tai Chi.EFFECTS ON TRAINING ANDNUTRITIONTRAINING

SECTION TWOEFFECTS ON TRAINING ANDNUTRITIONNUTRITIONDuring Perimenopause:Balanced Diet: Focus on whole foods, lean proteins, healthy fats, andcomplex carbohydrates.Phytoestrogens: Found in soy products, flaxseeds, and legumes can helpmitigate symptoms.Calcium and Vitamin D: Essential for bone health. Include dairy orfortified alternatives, leafy greens, and sunlight exposure.During Menopause:Nutrient-Dense Foods: Prioritize foods rich in vitamins and minerals tosupport overall health.Protein Intake: Increase to help maintain muscle mass.Healthy Fats: Include sources of omega-3 fatty acids like fish, walnuts, andflaxseeds for heart health.Hydration: Important for overall health and managing hot flashes. Drinkplenty of water.Calcium and Vitamin D: Continue to focus on these nutrients for bonehealth.

SECTION TWOPRACTICAL TIPSRegular Health Check-ups: Monitor bone density, cholesterol levels, andoverall health.1.Personalized Approach: Work with healthcare providers to tailor trainingand nutrition plans to individual needs.2.Mindful Eating: Pay attention to hunger and fullness cues, and choosenutrient-dense foods.3.Stress Management: Incorporate relaxation techniques like meditation,deep breathing, and adequate sleep.4.Community Support: Join support groups or fitness classes tailored towomen going through perimenopause and menopause.5.