Have you ever missed a workout because of your period? Guilty as charged.

When those first-day cramps hit, the gym is the last place you want to be. But here's something that might surprise you. Understanding your menstrual cycle can actually help you make the most out of your workouts, even during your period.

Your cycle isn’t just that dreaded time of the month; it’s a whole process that affects your energy, mood, and how you perform physically. By tweaking your workouts, diet, and sleep based on where you are in your cycle, you can work with your body, not against it.

In this blog, we’ll break down the toughest parts of your cycle and look at how simple changes in your fitness routine, what you eat, and how you rest can not only ease period symptoms but also help you feel stronger and more energized.

The Luteal Phase - Pre-Period Symptoms

The first two weeks leading up to your period can be the most challenging when you're trying to get in a solid workout.

This is called the Luteal Phase - You're combating low energy levels, PMS, cramping, tender breasts, and a storm of pre-period symptoms. This phase is when your body is producing several hormones - estrogen and progesterone. The production of these hormones causes you to feel less energy therefore decreasing your performance in the gym.

What should you do during this phase? Recognize that your body needs a break in the week leading up to your period. Schedule rest days as needed and try to get to the gym, but keep your training around 80% to give your central nervous system (CNS) time to recover.

The First Day of Your Period

The first day is tough. Give that one a break. When your cramps start to subside and you feel ready for the gym, get after it. Remember how estrogen and progesterone were high in the Luteal Phase? Well now they're actually low! This change in your hormones can actually help you feel more powerful in the gym!

Stacy Sims, a PhD and Stanford exercise physiologist says, "The more active you are [overall] and more regular you are with your activity, the better your periods end up being - less cramping, less heavy flow." 

Just because the flow has arrived doesn't mean you're weak! If you feel bloated headed into the workout, exercise can help.  Among the benefits of exercising during your period is the release of mood-boosting endorphins when you sweat and water leave the body resulting in less bloating.

What to Eat on Your Period

Now, cravings are no stranger when our periods come around. I'm guilty of the occasional Ben & Jerry’s. So, what should we do when those cravings hit? The best thing to do is eat satiating complex carbs and proteins. This will help you stay fuller longer, easily digest, not overeat and lower your chance of giving into sweets.

Complex Carbohydrates:

• Whole wheat bread
• Wild rice
• Quinoa
• Sweet potatoes
• Oats
• Brown rice
• Barley
• Black beans
• Lentils

Protein Sources:

• Chicken breast
• Turkey
• Tofu or tempeh
• Fish (like salmon or tuna)
• Eggs
• Greek yogurt
• Cottage cheese
• Chickpeas
• Nuts and seeds (like almonds, chia seeds, and pumpkin seeds)

Remember the goal - protein protein protein. Keeping protein high is important because your energy levels are low and we don't want to lose any of our hard earned muscle!

If a craving does sneak in, don’t beat yourself up. Try reaching for one of these healthier options:

Healthier Sweet Treats:

• A small portion of dark chocolate (70% cocoa or higher)
• A protein shake with a scoop of cocoa powder or fruit
• Greek yogurt with a drizzle of honey and berries
• A smoothie with protein powder, spinach, banana, and a handful of berries
• Baked apple slices with cinnamon and a sprinkle of nuts

By choosing nutrient-dense foods that support your body's needs, you can manage cravings, boost your energy, and even improve your mood during that time of the month.

Menstrual Cycle Dehydration and Sleep

Your menstrual cycle doesn’t just affect your workouts and cravings—it also impacts your hydration levels and sleep quality. These two factors are crucial for maintaining your overall well-being, especially during your period when your body is already under extra stress.

How Menstrual Cycles Affect Hydration

During the luteal phase of your cycle (the two weeks leading up to your period), your hormone levels, particularly progesterone, start to rise. This spike can cause your body’s core temperature to increase, leading to increased water loss through sweating. 

Additionally, blood plasma levels drop by about 8% during this phase, which can leave you feeling more dehydrated than usual. Blood plasma is essential for transporting nutrients, hormones, and proteins throughout your body, so keeping hydrated is key to ensuring your body functions optimally.

How to stay hydrated during your period:

• Increase Your Water Intake:
• Aim to drink at least 8-10 glasses of water per day.
• If you’re active or it’s hot outside, you may need even more.
• Incorporate Hydrating Foods:
• Cucumbers
• Watermelon
• Oranges
• Strawberries
• Celery
• Lettuce
• Zucchini
• Broths and soups
• Add Electrolytes:
• Consider adding an electrolyte supplement to your water, especially if you’re sweating a lot during workouts.
• Coconut water is a natural source of electrolytes and can be a great hydrating option.

How Menstrual Cycles Affect Sleep Quality

As progesterone increases in the luteal phase, it can also affect your sleep. This hormone causes your core body temperature to rise, which can make it harder to fall and stay asleep, especially during the critical REM (Rapid Eye Movement) stage, which is vital for recovery and overall well-being.

How to Improve Sleep During Your Cycle:

• Create a Cool Sleep Environment:
• Lower the thermostat a few degrees at night to help your body cool down.
• Use breathable, moisture-wicking bedding and sleepwear.
• Consider Natural Sleep Aids:
• Tart cherry juice: Known for its natural melatonin content, it can help improve sleep quality.
• Magnesium supplements: Magnesium can help relax your muscles and calm your nervous system, making it easier to fall asleep.
• Melatonin: This hormone, available as an over-the-counter supplement, can help regulate your sleep cycle, especially during the luteal phase when sleep might be more disrupted.
• Practice Good Sleep Hygiene:
• Stick to a consistent sleep schedule, going to bed and waking up at the same time every day.
• Avoid screens at least an hour before bed to reduce blue light exposure, which can interfere with melatonin production.
• Wind down with a relaxing bedtime routine, like reading a book, taking a warm bath, or practicing gentle yoga or meditation.

Managing Stress for Better Sleep:

High-stress levels can also negatively impact sleep, making it even more challenging to get the rest you need during your period. Incorporating stress-reducing activities into your daily routine can make a significant difference in your sleep quality.

• Mindfulness Meditation: Even a few minutes of deep breathing or mindfulness meditation before bed can help calm your mind.
• Gentle Yoga: Poses that focus on relaxation, like child's pose or legs up the wall, can help ease tension and prepare your body for sleep.
• Journaling: Writing down your thoughts before bed can help clear your mind and reduce nighttime anxiety.

By staying hydrated and prioritizing quality sleep, you can help your body navigate the challenges of your menstrual cycle with more ease and energy. These small but impactful adjustments can significantly improve how you feel during your period, helping you stay on track with your fitness and wellness goals. 

Final Thoughts

I hope this has shed some light on how your menstrual cycle can impact your fitness routine, cravings, hydration, and sleep. Understanding these changes and adjusting your approach can make a big difference in how you feel and perform throughout the month.

Remember, everyone’s experience is different, and what works for one person might not work for another. The key is to listen to your body, make adjustments as needed, and keep moving forward. If you ever feel overwhelmed or have specific concerns, don’t hesitate to reach out to a healthcare professional for personalized advice.

With a little knowledge and preparation, you can navigate your cycle with confidence and continue to feel strong and empowered, no matter what time of the month it is. Here’s to embracing your body’s rhythms and making the most out of every workout and every day!

(Guest Post by Savannah)

The information being presented in this blog is intended to be used as educational or resource information only. It is not intended to be a substitute for medical advice from your healthcare provider. This content should not be used for the diagnosis or treatment of any medical condition. If you have any questions or concerns about your health, please contact your healthcare provider. You should call 911 for all medical emergencies. Revive MD is not liable for any advice or information provided on this blog, which advice or information is provided on an “as-is” basis, and assumes no liability for diagnosis, treatment, decisions, or actions made in reliance upon any advice or information contained on this blog. No warranties, express or implied, are made on the information that is provided.