How the menstrual cycle works

1 in 3 women (about 35%) said they have no understanding of their own period and how it affects your daily life: a new research conducted by has revealed it PureGyma British gym chain, which wanted to understand how the menstrual cycle can affect a person’s exercise regimen and nutrition.

A research conducted with the help of NHS general practitioners (National Health System), in collaboration with census widehe interviewed 2,025 menstruating women50% of whom exercised at least 30 minutes two days a week, and at least 500 of whom were not taking any form of hormonal contraception at the time of the interview.

This investigation has focused on a lack of knowledge of one’s body and a negative influence on one’s lifestyle of physiological events such as menstruation: the majority (62%), in fact, said they have been forced to stop exercising for at least 3 days due to period symptoms. However, for nearly a third (32%) of respondents, periods are one of the causesif not the only one, so they don’t play sports. This number became even higher for women who suffer from certain menstrual disorders, with 65% of those with endometriosis citing this as a reason they avoid physical activity altogether.

The benefits of cycle synchronization

L’regular exercisewe know, plays a crucial role in both good physical and mental health, even during menstruation: for 7 out of 10 womenin fact, exercise helps them manage symptoms such as cramps, bloating and low mood, and miraculous has been the practice of cycle synchronization.

Indeed, we know that the menstrual cycle consists of different stages (what we see is only one phase, that of bleeding) and each of these presents different challenges for the body: it is therefore not surprising that three-quarters of women (76%) find it difficult to train during some phases rather than others.

Here it becomes important to know each other to avoid “forcing” your body to carry out activities, which could do more harm than good. Cycle Sync focuses on exactly that: on having a greater understanding of the impact of each phase and on exercise planning Consequently. This helps to make the most of one’s abilities throughout the menstrual cycle and ensures that symptoms are not made worse by excessive exertionnor that the already fluctuating mood due to hormonal production is further dampened by an unsatisfactory workout.

Exercise during phases of the menstrual cycle

For example, during the menstrual phase (days 1-7) estrogen and progesterone levels drop, which can cause an decline in strength and endurance. Swap running or a HIIT session for activities like the walk and it yoga can have a positive impact on mood, reduce fatigue and improve symptoms. Similarly, after the follicular phase (about 10-14 days) Estrogen levels rise and create an energy surge, making it a great time for high-energy workouts like thestrength training and HIIT.

Menstrual cycle and physical exercise: care towards nutrition

In addition to suggesting you sync your workouts with your menstrual cycle, research has also highlighted the need to lend more attention to nutrition. The 90% of women say they have difficulty maintaining a healthy diet throughout the entire cycleHowever, the solution again largely boils down to eating the right foods at the right time.

For example, the luteal phase (days 14-28 of the cycle) is an ideal time to focus on specific types of “healthy” carbohydrates: «Incorporate fiber-rich carbohydrates such as sweet potatoes and butternut squash in the week before the period – explains la Dr. Shireen to the PureGym website – it can help curb the craving for processed carbohydratesi, like ice cream and chocolate! It’s definitely best to avoid a ‘low-carb’ regimen before menstruation.”

Menstrual cycle: the positive impact of social media

By their nature, women are more inclined to inquire about their health, and on social networks there may be fertile ground for doing so, even in an accurate way: only on TikToki videos focused on cycle synchronization they have more than 130 million views. With 65% of women ages 16-24 syncing their workouts to their menstrual cycles compared to just 41% of women ages 25 and older, it’s clear that increased visibility on the topic can help raise awareness of the topic.

«The road is still long – comments Shireen – But little by little the stigmas around menstruation they are cracking and it’s nice to see the younger generation potentially feeling more comfortable talking about periods and tracking them. However, it shouldn’t be up to social media alone to take care of this education. Women’s health is still little taught in schools and there is a huge gap in general knowledge about hormones, the menstrual cycle and their impact on one’s daily life».

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