Episode 068 – Chronic health and the menstrual cycle

Hello! I’m your host, Lorraine Stone, and on today’s episode I’m talking about chronic health and the menstrual cycle, and how the two affect each other.

One of the things I learned very early in my illness is how much having a period exhausts my body. I was on the pill and with my doctors agreement decided to back-to-back on 3 month cycles so I could reduce how often I’d have to go through it. You may know that back in January I had to have an operation including hysterectomy because of several benign tumours that had grown in, on, and around my uterus. I don’t have my own children, so I had the option to try a uterus-preserving operation, but because the risk of rupture was so high, and I’d likely be peri-menopausal and wouldn’t get pregnant anyway, we opted for taking it away.

Because I’m only mid 40s I kept my ovaries so I didn’t go into early menopause. It’s the ovaries that tell your body what to do with your monthly cycle, and your body still goes through the motions, including PMS, just without the bleeding. The ovaries have no clue there’s nothing there anymore to bleed from. It turns out, even at age 44, I’m perfectly fertile and my monthly cycle comes along regular as clockwork every 28 days, just like it did before I went on the pill as a teen to control my then-horrid periods.

This also means that, unlike pre-op and being on the pill, I can no longer control how often these symptoms are coming. I can no longer control how exhausted I feel and how the simplest things that could seem difficult enough with my illness, for a few days become near-impossible. So I thought I’d share a little more info about the menstrual cycle, and what you can do to still feel somewhat in control of your body.

Each phase of your menstrual cycle is characterised by a specific energetic shift and we can capitalise on exactly what your body, and your hormones, have to offer at each phase of your cycle.

Even without a chronic health condition, a period can make anyone feel like skipping the day. Many women who are considered to be normally healthy think that working out while menstruating is a complete waste of time. 88 per cent of women believe their training performance is at its worst when they’re on their period according to a survey by Strava. So if those ladies are not feeling capable of working out, what does that say about how the rest of us are dealing with it?

But while cosying up under the safety of your duvet might seem preferable, learning to work with your body, and not against it, could empower you to perform at your full potential, whatever the time of the month and give a better understanding of when to say yes to social occasions for instance, or when you really are better off just relaxing at home with a good book.

How does the body change throughout the menstrual cycle?

Emerging research shows hormonal fluctuations throughout the whole menstrual cycle can have a range of effects on everything from your energy levels, heart rate and body temperature to hydration, recovery and susceptibility to injury.

All our hormones, not just our menstrual ones, control how we act, move and feel. Our menstrual ones change daily throughout our cycle. Because of this we need to be prepared to adapt to feel the best we can. When the body is stressed, physically or psychologically, it stops regulating hormones, sending it into fight or flight mode by spiking and then crashing our cortisol levels.

It’s important also to acknowledge that there are women who suffer some very extreme symptoms. If your period puts you in more pain or discomfort, then it’s not the time to power through, but we do all need to claim ownership over our bodies and our own cycles and in a way that honours our body, not works against it.

To hack the power of your hormones, you’ll need to start tracking your cycle. 

I do mine on paper because I love to be able to see clearly on one piece of paper the patterns over several months, but there are apps that can track too. I track the amount I sleep, how I eat, my water intake, and how I feel.

Next, you need to understand the phases in your cycle so you can tailor your days accordingly. 

There are four phases in your cycle which, on average, last around 28 to 31 days.

Menstruation (Days 1-5)

The period itself. Your uterus is shedding the lining it has built up throughout the month. Your progesterone and oestrogen levels will be at their lowest. This alone may cause you to feel low on energy, but if you’re also still having a bleed, that will cause you to feel even more tired. As a note, make sure you have your iron levels checked if you bleed quite heavily. Any gentle form of movement will encourage the release of feel-good endorphins to help reduce pain and inflammation. My fave is bed yoga and gentle stretching.

Follicular phase (Days 6-14)

The energetic phase. Oestrogen is now on the rise. Oestrogen is a natural anti-inflammatory, so pain endurance and response to injury is improved. You also. Sorry, please excuse the cat having a play… You also have increased levels of testosterone creating higher energy levels. If you’re wanting to try out exercise alongside your chronic health condition, this is the time to do it.

Ovulation (Days 15-23)

The be careful phase. Oestrogen peaks during this phase and ligaments can soften and weaken meaning risk of injury could be higher, so it’s essential that you are more considerate of not pushing your body too hard. This is a lesson I really need to learn.

Luteal phase (Days 24-28)

The rest and recovery phase. Finally, in the luteal phase, your body temperature increases so you may fatigue more quickly, meaning that shorter and less-intense tasks are best. It’s time to up your protein and prioritise recovery as progesterone is at its peak now and that causes muscle breakdown.

Period-proof your days

Experiencing uncomfortable symptoms is bad enough, but also, and it’s one thing I’m glad I no longer have to worry about, is the potential for leaking. There are positive steps you can take, including dressing for comfort and security.

Look for fabrics that are soft on your skin and avoid tight, restrictive clothing especially around the belly, and especially if you’re experiencing pain. I was unable to wear some of my fave underwear with a swelling belly, so instead got myself some really nice high-waisted knickers that felt a lot more comfy and didn’t cut into me.

As for products, you can combine products to prevent leakages. It’s simply a case of finding what works best for you.

The aim is to help you listen to your body and satisfy it with the movement, nutrition and rest it’s craving, rather than a ‘go hard or go home’ mentality, which can stunt progress towards your recovery and goals.

Please do share your key takeaway from this episode and if you enjoyed this episode please pop over to where you listen to podcasts and rate and review, so that we can get this podcast seen by others who need it too.

To find out more on how to take your life back from a chronic illness and learn to love the body you’re in now, you can email me and you can also find me on Instagram. I’ve put a link to both in the shownotes. 

Thanks for listening, and remember – you are worth it, and you get to choose.

Have a lovely day.