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Let’s talk periods

Let’s talk periods, or more specifically the menstrual cycle. Our reproductive years are marked by the regular occurrence of a menstrual cycle. Like it or loathe it, the menstrual cycle and the hormonal changes that drive the cycle, lie at the core of a female’s health and well-being.

Some of us are really in synch with our monthly cycles, others (me being one of them) not so much. But there is much to be learnt from tuning into your menstrual cycle and then to use this knowledge to your advantage, particularly if you have specific strength, performance or physique change goals.

The cyclic hormonal changes involve a number of important organs in the body that are instrumental to the development and regulation of the reproductive and immune systems. These hormonal changes influence your mood, energy fluctuations, cravings, body shape and performance. By having an understanding of your cycle it can provide you with a useful “snapshot” into the status of your overall health, and therefore how to potentially make a few tweaks to your lifestyle to see positive changes.

The following is a brief summary of the menstrual cycle, the hormonal changes and how exercise prescription can be altered to take advantage of these fluctuations. It may also explain why you feel stronger one week and like you’ve hit a brick wall the next.

A normal menstrual cycle can be anywhere between 28 and 35 days. For the purpose of this article let’s use 28-days as that fits neatly into a 4-week period. A cycle can be divided into 2 main phases – the Follicular and Luteal Phase. Each phase is characterised by a change in the ratio of the two main sex hormones – oestrogen and progesterone.

Follicular Phase

This first phase occurs between day one (first day of bleeding) and ovulation (when an egg is released from the follicle). When you have your period oestrogen and progesterone are at their lowest levels. Interestingly, this is the time when women are physiologically “most like men” which explains why you may feel strong and good when exercising.

Oestrogen levels rise gradually during the first 10-days of the cycle and peak just prior to ovulation around day 14. Oestrogen has a positive effect on mood and energy, muscle strength and force production, and has a protective quality in mitigating muscle damage.

In regards to exercise and training – this phase provides an opportunity to build muscle, improve strength and train at higher intensity. The body can handle more pain, can produce more muscle force and recovers well. Therefore, high intensity, short duration interval sessions are effective, as is training for strength and hypertrophy gains.

Interestingly, during this phase the body utilises more glucose and is more insulin sensitive – the body’s cells readily absorb glucose out of the bloodstream to use as fuel. It is therefore important to fuel the body with adequate amounts of carbohydrates to meet any increase in energy demands.

Ovulation

Ovulation – when an egg is released from the follicle – occurs around day 14 and is characterised by a sharp increase in all hormones, including testosterone.

Luteal Phase

The time between ovulation and menstruation is the luteal phase. Initially there is a dip in oestrogen levels, but this rises again, along with the hormone progesterone.

Progesterone is known to be “catabolic” in nature – it “breaks down” molecules – as a result increasing core body temperature and a switch in fuel source from carbohydrate to fat.

If you are in tune with your body, you may notice subtle changes that occur after ovulation – energy shifts, mood changes, maybe you don’t recover so well after training. And, as you near your period, you may experience symptoms of PMS and/or cravings.

This is potentially a time to switch down gears and reduce intensity and loads to match your energy level and mood, and honour how your body is feeling. In the lead up to your period, you may find switching towards lower intensity, longer duration intervals and exercises, circuit training and general play may be more beneficial than short, sharp intense sessions. If you suffer from bloating, cramping and other premenstrual symptoms, the ability to activate your inner core may be impacted and could leave you vulnerable to injury without adequate preparation.

And finally, if you really are feeling crap – give yourself permission to rest. A few days of lighter training or relaxation will actually improve your overall health.

Some women are more prone to cyclic changes than others. Understanding how you respond to your cycle can make it easier to adapt your lifestyle – exercise, nutrition, sleep and stress levels in particular – in order to work with rather than against your cycle.

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Murves

40+ – Let’s build and then keep those MURVES!

So you’ve had the big 4-0 bash, or maybe you’re approaching the next milestone birthday 5-0. I hear it’s the new black…well it better be because I’m heading in that direction pretty bloody fast!

But I digress…

If you’ve reached the 40+ age bracket, you may have noticed a few extra fine lines on your face, a change in your body shape, maybe hairs sprouting in interesting places (TIP: always have tweezers on hand for that stray chin hair!), possibly a few(!) stray grey hairs creeping in.

These are all visible signs that A G E is making its presence felt. If you can see it externally, then it is definitely happening internally. It is in this 5th decade of life that our physical body has tipped over its peak and the downhill slide will start to gain momentum.

Never fear…exercise is HERE!

That’s right ladies, there IS a way to put the brakes on ageing and that is to BUILD & KEEP YOUR MURVES.

As we age (quite) a few things happen. Here’s a selection:

  • metabolism slows down;
  • the balance between connective tissue breakdown and regeneration is tipped towards the negative;
  • as we reach the end of our reproductive years (menopause) hormone levels change which has not only a physical but also emotional impact;
  • and we lose muscle. It is estimated that women lose approximately 5-8% of their muscle mass each decade after 40. Therefore, by the time you reach 60 you may have lost more than 15% or your lean muscle tissue…this has MAJOR implications.

Why is muscle so important:

  1. Muscle is metabolic tissue; it requires energy to function (contract) even when we are at rest. Therefore, the more muscle tissue you have, the higher energy requirements/use and higher metabolism.
  2. Muscle uses glucose as a fuel source therefore assisting in the regulation of blood sugar levels, insulin sensitivity and helping in the prevention or treatment of Type 2 diabetes.
  3. The action of muscular contraction and weight bearing exercise is directly related to the prevention of bone loss, and maintenance of bone density and bone strength
  4. Physical Strength…need I say more!
  5. Posture, balance, joint mobility is all linked to muscle tone, strength and activation patterns. That saying “move it or lose it” is not just an old wives tale!
  6. And of course the aesthetic appeal of shapely murves (muscly curves!) Michelle Obama arms anyone 😉

So, that’s the WHY, what about the HOW to keep or build muscle? Here’s a few ideas to keep in mind when considering MOVEMENT (or exercise), MINDFULNESS & NOURISHMENT choices in the 40+ age bracket to ensure you keep or even build muscle mass:

  1. First thing to do is add resistance training to your movement program ie. movements where you are working against a load – body weight, machine weights, or free weights. In a class, at the gym, at home, in the park – doesn’t matter where…just lift!
  2. Include weight bearing cardio exercise Walking, running, tennis, netball, aerobics, yoga or pilates. Although swimming and cycling have great cardio benefits, they don’t have quite the same effect on muscle and bone as these others.
  3. Ensure you are getting enough protein in your diet. Protein shakes are NOT necessary. The RDI (Recommended Dietary Intake) of protein for women is 0.75g/kg body weight per day (e.g. a 60kg adult female has a RDI for protein of 45g/day). If you are pregnant, breastfeeding or an athlete, your protein needs will be higher. As an example, if you were to eat a 150g steak you will be getting more than enough of your protein requirements for the day. There is a difference in the quality of proteins obtained from animal and plant sources. If you think that your diet may be lacking in protein, please seek the advice of an accredited practising dietician.
  4. Rest. Adequate in both quality AND quantity. It is whilst we are at rest that our body undergoes the necessary physical repairs and regeneration at a cellular level, but we also need this time to mentally & emotionally recover.

So, there you have it. Let’s build and keep those murves ladies into our 40’s and beyond. Jump off the treadmill and pick up a dumbbell – your Heart Body & Soul will thank you xx

 

 

 

 

 

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Teenage Boys & Laundry

What is it with teenage boys & laundry?

Ladies I’m curious…is this the same at your place?

Have you found that at a certain age, the male child who was once verbal, communicative and fairly compliant with daily chores, completely disappears. In his place is someone who looks familiar but has sprouted hair in a few new places, a deeper voice (when its used) and who likes to spend a lot of time in his bedroom with the door closed.

On venturing into said bedroom (once male child has left the building), my first reaction is to pull open blinds & windows and let fresh air IN and THAT stench OUT! Holy mother of…what is THAT!

Next is to try and work out what needs to be washed which isn’t as straight forward as you would think. What has been worn obviously need a trip to the washing machine. BUT – here’s what gets to me – clothes that haven’t been put away, let alone worn, need to be washed too just because they have been sitting underneath what has been worn so it STINKS TOO!

This expedition into said bedroom doesn’t happen all that often as I leave the kids responsible for putting their washing down the laundry chute – you want clean clothes, you put them out to be washed. But, when you haven’t seen any washing come down the chute from teenage son#1 in some time, and the dog can’t even stand the smell wafting out from under the door, then you know it’s time for action and the expedition.

Try as I do, there just seems to be a disconnect between teenage son #1’s intelligent brain and practical ability. I sometimes wonder at what point he’d crack (if I didn’t crack first) and see how long it would be before he thinks it’s time to remove the upper layer of floor covering and put it down the laundry chute to get washed? After he’s worn jocks more than once? When someone mentions he’s a bit on the nose? I shudder to think!

So, I’ve decided to go back to the daily “has anyone got any washing” question. With a little prompt, the practical ability kicks in and sure enough, I get a chute full of stinky laundry – just the way to start the day!

How do you get your teenagers to look after themselves? Any tips?

 

 

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