28 Day Menstrual Cycle

1. FOLLICULAR PHASE (Day 1 to Day 14)

FOLLICULAR PHASE IS THE BEGINNING PHASE OF MENSTRUAL CYCLE OF ANY FEMALE. THE FIRST 3 TO 7 DAYS OF FOLLICULAR PHASE IS CALLED MENSTRUATION ( PERIODS). FEMALES EXPERIENCE BLEEDING IN THEIR VAGINA . ALSO , WHEN PERIODS STARTS THAT DAY IS ALSO CALLED AS A “RESET BUTTON” BECAUSE THEIR MENSTRUATION CYCLE IS STARTING AGAIN.

• ENERGY LEVELS ARE VERY LOW BECAUSE YOUR MENSTRUAL CYCLE IS STARTING AGAIN.
• BODY USE “CARBS” AS A FUEL SOURCE.
• AT THIS TIME , INSULINE SENSIVITY ARE VERY HIGH THAT MEANS THE AMOUNT OF CARBS YOU WILL BE EATING WILL NOT STORED INTO FATS BUT IT WILL BE STORED IN GLYCOGEN STORES IN MUSLCES.
• IN THIS PHASE, PAIN TOLERANCE INCREASED AND FASTER MUSCLE RECOVERY IS SEEN.

HOW TO DO EXERCISE AND WHICH EXERCISE TO BE PERFORM :-
• DURING PERIODS:-
1. ALWAYS LISTEN TO YOUR BODY. IN THE STARTING DAYS OF PERIODS , IF YOU FEEL VERY LOW AND DEMOTIVATED. DO NOT DO ANY TYPE OF PHYSICAL ACTIVITY, TAKE REST.
2. TAKE A LITTLE WALK , A LITTLE SWIM , PERFORM YOGA , PERFORM OR TAKE PILATES SESSION.
• AFTER PERIODS:-

BACK TO YOUR NORMAL ROUTINE. IF YOU GYM OR DO HOME WORKOUTS CONTINUE IT WITH REGULAR WEIGHT TRAINING. IT IS BEST TIME TO LIFT HEAVY WEIGHTS. PEFORM THESE :-

1. STRENGTH TRAINING.
2. HIIT(HIGH INTENSITY-INTERVAL TRAINING).
3. RUNNING INTERVALS.
4. SPRINTS.


2. OVULATION DAY (DAY 14):

THIS IS THE DAY OF MENSTRUAL CYCLE WHERE FEMALES FEEL MOST SEXIEST , STRONGEST AND HAPPIEST. WHEN FEMALES REACH OVULATION DAY THEIR ESTROGEN ( A HORMONE ) REACHES AT IT PEAK AND TESTOSTERONE HORMONE IS ALSO AT IT PEAK. Ovulation is a IMPORTANT event in the reproductive cycle of females . Occurring approximately once every menstrual cycle, ovulation is the process by which a mature egg (ovum) is released from the ovary, ready for potential fertilization. This complex process is regulated by complex hormonal interplay. In the first half of the menstrual cycle, the pituitary gland secretes follicle-stimulating hormone (FSH) and luteinizing hormone (LH). These hormones stimulate the growth and development of follicles in the ovaries, each containing an immature egg. As the cycle progresses, one dominant follicle emerges and continues to mature. Around the middle of the menstrual cycle, a surge in LH levels triggers the final stages of egg maturation and prompts ovulation. The matured egg is released from the ovary and swept into the fallopian tube, where it awaits the possibility of fertilization by sperm. The lifespan of the released egg is relatively short, typically only 12 to 24 hours. If fertilization doesn't occur during this window, the egg disintegrates, and hormonal changes initiate the shedding of the uterine lining during menstruation. Ovulation plays a fundamental role in human reproduction, providing the opportunity for conception and pregnancy. Understanding the timing of ovulation is crucial for those trying to conceive, as it helps optimize the chances of successful fertilization.



3. LUTEAL PHASE(Day 15 TO Day 28)

LUTEAL PHASE IS THE SECOND PHASE OF MENSTRUAL CYCLE. THIS IS THE TIME WHERE ESTROGEN HORMONE WILL STARTING TO DECLINE AND ANOTHER HORMONE CALLED “PROGESTERONE”, WILL STARTING TO RISING.IN THIS PHASE , AVIOD CAFFIENE AND LIMIT YOUR SCREEN TIME. Progesterone is a crucial hormone in the female reproductive system and plays a central role in regulating the menstrual cycle and supporting pregnancy. It is one of the two main hormones produced by the ovaries during the menstrual cycle, the other being estrogen. During the menstrual cycle, progesterone levels rise in the second half of the cycle after ovulation. This hormone prepares the uterine lining (endometrium) for a potential pregnancy. If fertilization occurs, progesterone helps maintain the uterine lining, ensuring a suitable environment for the developing embryo. It also inhibits further ovulation, preventing the release of additional eggs.If fertilization does not occur, progesterone levels decline, signaling the body to shed the uterine lining during menstruation, starting a new menstrual cycle. Progesterone is not limited to the female reproductive system; it also has various effects on other body functions. It helps regulate metabolism, supports the development of mammary glands for milk production, and has an impact on mood and emotional well-being. ALSO, LUTEAL PHASE IS ALSO KNOWN AS "ROLLER COSTER" PHASE.

• BODY USE "FAT" AS A FUEL SOURCE.
• THIS IS THE TIME WHERE YOU GET MOST IRRITATED , SUPER SLEEPY , EXPERIENCE FREQUENT MOOD SWINGS.
• LAST DAYS OF THIS PHASE WILL INCREASE YOUR BODY TEMPERATURE AND YOUR METABOLISM RATE WILL INCREASE UPTO 7 TO 14 % .
• THIS IS THE TIME WHERE CRAVINGS GET UNCONTROLLABLE AND YOU CAN GET YOUR CRAVINGS AS WELL.
• DUE TO LOSS OF BLOOD DURING PERIODS , YOU BECOME SLIGHTLY DEFICIT IN IRON AND B12 . SO IN ORDER TO COMPLETE THESE DEFICIENCIES.
1. IRON RICH FOODS:-
• MUSHROOMS.
• BEETROOTS.
• POTATOES.
• ALL GREEN LEAFY VEGETABLES INCLUDING CAULIFLOWER , BROCCOLI , SPINACH.
• SOYABEANS.
• APPLE.
• POMEGRANATE.
• ORANGES.
• CHICKPEAS.
• DRY FRUITS ; RAISINS AND DATES.
• SEEDS AND NUTS ; PUMPKIN SEEDS AND CASHEW , ALMONDS , WALNUTS , PEANUTS.
2. B12 RICH FOODS:-
• DAIRY PRODUCTS LIKE MILK , DAHI , PANEER , CHEESE.
• WHEY PROTEIN.
• APPLE.
• BANANA.
• NUTS LIKE ALMONDS AND PEANUTS.
• ANIMAL AND SEA FOODS ARE RICH IN B12 VITAMIN.

HOW TO DO EXERCISE AND WHICH EXERCISE TO BE PERFORM:-
1. MAKE SURE YOU SHOULD REDUCE THE WEIGHT AND FOCUS MORE ON REPS.
2. FOCUS ON ENDURANCE WORKOUT (HIGH REPS) AND TECHNIQUE AND FORM. PERFORM THESE :-
• A LONG-LONG WALK.
• LONG SWIM SESSIONS.
• MARATHONS.
• LONG-BICYCLE RIDES.