By Jillian Boston, Personal Trainer and Fitness Nutrition Specialist
The fall weather is rolling in and the sun is setting earlier which has all of us looking forward to cozying up and relaxing! In our current society slowing down is often seen as weakness or lazy when in reality our bodies need to rest and restore in order to perform at optimal levels. As females we actually have a built in cycle that encourages us to do this but unfortunately we’ve been taught to not take it easy during our menstrual cycles or during menopause while our bodies are begging us to. I’m here to tell you that it is more than OK to rest when your body is telling you to and you’ll actually see better results physically and mentally when you do. There will be phases in your life where your energy is at its peak and others where your body is slowing down to restore. By listening to what your body is telling you, you can feel fantastic through all phases.
Being a woman is a super power and it is time we all started realizing that :). Below I’ve laid out the approach to exercise and nutrition that will help you perform at your best during any phase of your life. No matter what stage of life you are in, we hope these tips help you thrive because you deserve it!
Menstruation
Supporting menstruation through diet can help us ensure our bodies feel great during the process. Meals that contain iron, magnesium, vitamin C, B vitamins and Omega-3s will support a healthy, predictable, and low-symptom menstrual cycle. Here is an example of a great recipe to eat during the menstruation phase.
As for exercise during menstruation it is important to pay attention to your energy levels and what your body is asking of you. Low-intensity workouts such as walking, stretching and pilates are great during this phase and will help your body recover and repair.
Follicular Phase
During the Follicular our bodies will thrive off foods that support healthy estrogen levels including cruciferous veggies, nuts, seeds, and fish. Give this recipe a try next time you are in your follicular phase:
The follicular phase is usually a time of increased endorphins which means you have more energy and feel happier. This is an awesome time to do cardio- based workouts like running, swimming, dancing and group fitness workouts.
Ovulation
Prioritizing nutrients to support hormone balance and overall reproductive health, DNA synthesis and repair for proper egg development, lower inflammation, and reduce oxidative stress are very helpful during the ovulation phase of your cycle.
Give this recipe a try when your ovulation phase starts.
Typically during ovulation your body is at peak energy and will thrive off of HIIT style workouts like Tabata, KickBoxing and spinning.
Luteal Phase
Since your luteal phase is the lead up to your menstruation phase, focusing on meals high in protein and fiber and low in carbs and sugar will help reduce sugar cravings and energy crashes. Here is a great recipe to incorporate during your luteal phase.
As the luteal phase approaches you may notice your energy levels are a little lower and this is a great time to focus on medium intensity cardio workouts and strength training while your body adjusts to your approaching period.
Menopause
During Menopause our bodies thrive off of nutrients like calcium and magnesium for healthy bones, protein to support a healthy weight, and phytoestrogens to reduce hot flashes. Try out this recipe for some inspiration and great nutrients during menopause.
Post Menopausal
In the postmenopausal phase, focusing on bone density and healthy joints is very important. Consuming foods that contain calcium, vitamin D, healthy fats and healthy fiber will help you thrive at this stage. Here is a great recipe to help support your body during this phase.
As for working out, it is important to move and build lean muscle through weight training but also listen to your body when you need rest and recovery. A combination of gentle yoga, strength training, pilates, barre and walking will help your body and mind feel fantastic!
