How to use your menstrual cycle to get the best sex, fertility and fitness
FROM mood swings to bloating and cramping, “the time of the month” is often seen as one big inconvenience.
But when it comes to hormones, your monthly cycle isn’t all gloom. Gynaecologist Professor Charles Kingsland says: “If women have a clear understanding of what is happening with their hormones and when, they can get the best out of their menstrual cycle.
“There are two female hormones – oestrogen and progesterone. Oestrogen is a powerful happy hormone and slowly increases through the first half of the cycle, peaking at the point of ovulation. Women then feel their most confident and full of energy. After ovulation, in the second half of the cycle and if a woman doesn’t conceive, oestrogen declines and progesterone increases. The relationship between the two can cause problems.”
We asked the experts how to get the best out of your body every day of the month.
Sex
TO enjoy great sex, focus on the middle of the cycle, says relationship expert Kate Taylor.
She says: “This is the time we’re most likely to masturbate, watch erotic films or flirt. We’re also more confident. Ask someone out on a date, try a new position, or treat yourself to a new sex toy.
“If you’re in a relationship, use your mid-cycle sex appeal to have a hot date night, flirt, or make fun long-term plans.”
Body
EATING the right diet when progesterone levels are at their highest can help with the pre-menstrual bloat, according to Harley Street nutritionist Rhiannon Lambert.
She says: “Bloating typically occurs 1-2 weeks before a period and it is believed to be linked to progesterone. To ease potential bloating, eat regular, balanced meals, with lots of variety from each food group. Avoid excessive amounts of salt, alcohol and caffeine.
“During this time, low-GI foods are recommended – wholemeal bread and rice – to maintain more stable blood-sugar levels and potentially reduce the cravings.”
Skin
HORMONES can play havoc with skin but tailoring your beauty regime throughout the month is key, says Dalia Fernandez, from wellness brand Foreo.
She says: “On the first day of a period we are more prone to skin inflammation and breakouts. With this in mind, it’s important to cleanse and exfoliate.
“As oestrogen levels begin to drop, skin dries out. The focus then is to drink plenty of water.”
Fitness
FEMALE Fitness Academy co-founder Robyn Ablott advises adapting our fitness routine throughout the month.
She says: “On day 1-10 of our cycle, focus on steady cardio or moderate-intensity interval training, with strength training.
“From day 10-20, focus on strength and HIIT training, such as all-out sprint intervals.
“In the final days try lower weights with higher reps.”
Work
THE best time to ask for a pay rise, go for that new job or arrange an important meeting is mid-cycle, explains Care Fertility’s Professor Kingsland.
He says: “Oestrogen is an incredibly strong happy hormone and because it is at its highest mid-cycle, that is the best time to make important or life-changing decisions. Avoid making these kinds of decisions when hormones are declining during the week before a period.
“Adrenalin also interacts with oestrogen and progesterone and levels are lowest in the morning before rising slowly during the day.
“To make the best decisions on the work front, do it early in the morning, mid-cycle.”
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Fertility
WOMEN ovulate mid-cycle so if you’re trying to fall pregnant, this is the most crucial time.
Professor Kingsland says: “If you have regular periods, there’s an 85 per cent chance you’re releasing an egg, which roughly happens 14 days before the start of your next period. If you have irregular periods, the day might be slightly different. It’s crucial to have sex at the key times.”
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