EXERCISE TIPS FROM HANCOCK WELLNESS CENTER TRAINER, TORI GIBBS
PAGE 10
Plus:
• HEART HEALTH AT EVERY AGE
• HORMONE BALANCING SNACKS
• GET IN TUNE WITH YOUR CYCLE
• AND MORE
FOR WOMEN IN EVERY SEASON
Hancock Health is an Indiana-based, full-service healthcare network serving Hancock County and the surrounding areas. Our health system includes more than 30 locations, such as wellness centers, a women’s clinic, family practices, and the Sue Ann Wortman Cancer Center.
At Hancock Health, we strive to give every person the personalized attention necessary for a happy, healthy life.
Welcome to Bloom!
Welcome to this month’s issue of Bloom, a Hancock Health publication! Throughout this issue, you’ll find features covering a plethora of interesting well-being and health topics.
August is a month that’s near and dear to my heart as it’s my daughter’s birth month. Every year I get to reflect on how special that relationship is. She’s in her pre-teen years now, and it’s been an interesting journey to think about the things I want her to learn as she grows. As her mother, I’m consistently thinking about how important it is that she learns healthy habits at a young age and how those will serve her well in the years to come. She’s been going to the Wellness Centers with me after school, and it’s so fun seeing her confidence build as she learns what her body is capable of and how strong she really is (pull-ups are her favorite!). We talk casually about the importance of strength training for women and taking care of our bodies so we can continue to do the things we love. The best part? Seeing all the other women and girls around us doing the same –enjoying activity and movement and exercise of all types.
One of those women you’ll see around the Wellness Centers is health coach and personal trainer, Tori Gibbs, featured on this month’s cover. Well-being professionals like Tori are a wealth of knowledge who can help you take the topics in this issue and turn them into an action plan that fits your lifestyle. Whether it’s a workout plan, some nutrition advice, or just getting connected to the broader Hancock Health community. In fact, you’re welcome to reach out to Tori or any of our Hancock Health associates to start that conversation today!
In this issue of Bloom, you’ll also find helpful advice about exercise, heart health, nutrition, hormone balancing snacks, perimenopause/menopause, self-defense, and more! No matter what you’re looking for, I hope you’ll find something in this issue meant for you. We’re grateful you’re a part of our community!
JOY HIGBEE DIRECTOR OF HANCOCK WELL-BEING
HEART HEALTH AT
EVERY AGE
Heart disease is steadily becoming one of the most ominous illnesses for women. Take care of your heart by targeting the exact concerns that could pop up depending on your phase of life. Check out our list and maintain a healthy heart no matter your age!
Your 20s & 30s
LOTS OF ESTROGEN = FLEXIBLE ARTERIES AND LOW BLOOD CHOLESTEROL LEVELS
Biggest threats: preeclampsia (pregnancy-induced high blood pressure), gestational diabetes (pregnancyrelated diabetes) and pre-term delivery
What to do:
See a primary care physician and track risk factors, including blood pressure, blood sugar, and cholesterol levels closely.
Engage in healthy lifestyle habits such as eating a whole foods diet, crowding out the junk food and making daily movement a part of your routine.
Your 40s
WHILE RISK OF HEART DISEASE REMAINS LOW THROUGHOUT THIS DECADE, SOMETIMES YOUR HEALTH COMES SECOND TO FAMILY AND WORK.
What to do:
Keep close tabs on your numbers*, including blood pressure, fasting blood glucose, body mass index (BMI) and cholesterol.
Maintain a social life. It will boost your mood and immune response AND decrease stress.
Keep your exercise routine going strong!
Focus on getting plenty of sleep to help with hormone balance, immune function, brain health, mood, stress and more.
*Where should those numbers be?
Total Cholesterol less than 200 mg/dL
LDL Cholesterol less than 100 mg/dL HDL “Good” Cholesterol 50 mg/dL or higher
150 mg/dL Blood Pressure less than 120/80
less than 100
Your 50s
THE RISK OF HEART DISEASE RISES AS ESTROGEN LOWERS WITH MENOPAUSE.
What to do:
Speak to your provider to assess your heart disease risk and make any necessary lifestyle changes to get back on track.
Get a heart scan. This test measures calcified plaque deposits in your arteries. A high calcium score indicates that you’re at a high risk for heart disease.
Quit smoking and watch alcohol consumption.
Your 60s & Older
INCREASED RISK OF HEART ATTACK AND HEART DISEASE AS WELL AS MANY OTHER CHRONIC AND ACUTE CONDITIONS.
What to do:
Maintain your physical activity and mobility. Strength training helps control heart disease risk factors while also fighting off osteoporosis.
Continue to track those health numbers*. Work with your provider or a health coach to develop a personal treatment or prevention plan to manage your risk factors.
Don’t ignore symptoms like angina (tightness, pressure, or discomfort in your chest) when you’re exercising or stressed. Allowing symptoms to go untreated increases the risk of not only a heart attack but permanent heart damage.
Blood
less than 25
HOW TO MAKE SURE YOUR BODY IS GETTING WHAT IT NEEDS FOR
EVERY PHASE OF LIFE
Awoman goes through many cycles during the course of her lifetime. From preconception to pregnancy, menstruation to menopause, our bodies are always changing, and so are our nutritional needs. Lifestyle and nutritional habits that work for someone in her 20s may not be helpful anymore once you reach 50.
Not only that, but every single person also has bio-individual needs…we are all different! You know your body best of all, but think of the tips that follow as a handy guide to stay on track and focus on what matters so you don’t feel overwhelmed when it comes to choosing supplements and more.
Preconception
For those of us who want to conceive, it is highly important to start eating a healthy diet well before pregnancy. Not only does it protect your fertility, but it can also lay the groundwork for a solid foundation of health before launching into the marathon of pregnancy. Focus on getting plenty of Omega 3s, healthy fats and creating a healthy gut by eating plenty of fiber and probiotic foods. Crowd out junk foods and aim to consume a whole foods diet, mostly organic if possible.
Necessary nutrients include:
• Magnesium, which is helpful for healthy fetal growth and can decrease certain complications during pregnancy.
• Vitamin C to boost immunity, enhance fertility and protect against certain pregnancy complications such as anemia and preeclampsia.
• Folate, an incredibly important nutrient during preconception, as it can prevent certain birth defects.
Pregnancy
Postpartum
Once they give birth, many women focus solely on their baby’s needs and forget their own. Your nutritional needs (and mental, physical and emotional health) matter more than ever when you are tending to your new little one, especially if you are breastfeeding. Nursing requires plenty of calcium and protein so make sure to include your favorite foods and snacks rich in these nutrients, such as greek yogurt, cheese, leafy greens, nuts and seeds. Fluids are also vital, so reach for the water whenever you can and make sure to carry a water bottle with you on the go!
Make sure you are getting what you and your baby need by consuming more:
• Iron to help with blood loss following pregnancy and replenish stores of this important nutrient.
• Vitamin C is secreted in breast milk, leaving your body with a possible depletion.
Your body’s demands increase exponentially during pregnancy, so a nourishing, whole diet is really important for both your health and the health of your baby. During pregnancy it is about what you avoid just as much as what you add into your diet, so say no to deli meat, alcohol, excess caffeine, artificial sweeteners, unpasteurized dairy and fish containing mercury. DO eat plenty of fiber, healthy fats and consume more water to help with hydration. Small, frequent meals can help stabilize blood sugar levels, a cause of nausea and “morning sickness” in some women.
Talk to your healthcare provider about your individual needs based on your health history, while also making sure to include these in your diet:
• Folate needs increase from about 400 mcg to 600 mcg a day.
• Choline to support brain and spinal cord development, found in foods such as eggs, beef, chicken, peanuts and soy products.
• Iron supports the body’s increased blood volume. A supplement may be necessary if you are showing signs of anemia or you don’t consume animal products.
• Magnesium helps to relax muscles during pregnancy, including protecting against painful leg cramps.
Menstrual Cycling
The foods you eat throughout your cycle impact your hormone balance, cramping, fertility and more. Here are some nutritional suggestions to keep your hormones happy and balanced:
Menstruation (aka when you are bleeding): Consume more iron by eating foods such as leafy greens, dark chocolate, chicken, beef, nuts and beans.
Follicular (days 1-14): Estrogen levels are rising and endometrial lining thickens. Reach for healthy carbohydrates such as whole grains and starchy vegetables like sweet potatoes. Make sure to drink plenty of water!
Ovulation (hooray, your body released an egg!): Your body might crave carbohydrates still, but aim for low glycemic index such as whole grains, dairy and berries. Take in plenty of healthy fats through fish, avocados, nuts and seeds.
Luteal (days 14-28, aka PMS zone): Progesterone is on the rise and your body will need more fat and protein. Focus on healthy fats from fish, nuts, avocados and seeds as well as protein rich snacks like trail mix and Greek yogurt. Calcium-rich foods such as tofu and dark, leafy greens along with magnesium-rich foods like dark chocolate, pumpkin seeds and cashews can help with PMS, mood swings and more.
Menopause
Once estrogen declines and your cycle begins to stop, you are in menopause, a phase of life can last around 10 years for some women. This can be a challenging transition for many, and one riddled with health concerns since estrogen protects us from many chronic diseases. Nutrition is vital here, so make sure to take care of your stress levels during this time, balance blood sugar and stick to an exercise routine that brings you joy.
Include these nutrients in your diet to make sure your body gets what it needs:
• Calcium is needed more as estrogen declines and bone density decreases.
• Vitamin K2 is thought to help with menopause symptoms and can increase the body’s absorption of calcium. You can find K2 in cheese, eggs, meat and yogurt.
• Vitamin E has been known to help with hot flashes, night sweats and hormone balance. It may also help to improve insulin resistance. Eat plenty of avocados, broccoli, almonds, squash, sunflower seeds and spinach.
You know your body best, but by understanding that your nutritional needs change, you can feel empowered to ride the waves of life. Talk to your provider about how you can get more of the nutrition you need, whether that means supplements or improving your diet!
THE HANCOCK HEALTH
MAKING HEALTH POSSIBLE FOR ALL WOMEN
WOMEN’S CLINIC
A WORKOUT
(THAT ACTUALLY WORKS)
FOR YOU
Most of us know by now about the importance of exercise when it comes to maintaining our health. From Zumba to running, we’ve tried it all (and possibly even enjoyed it). But, did you know that workouts tailored specifically toward women (and our unique needs) can help us live higher quality lives?
Issues such as bone density and pelvic floor health are central to a woman’s healthy aging, but these more subtle reasons to get stronger don’t always get that much attention. We spoke to Hancock Wellness Center trainer, Tori Gibbs, about the classes she teaches that help women to focus on what really makes us feel better.
A GUIDED HOME WORKOUT TO BUILD STRENGTH AND PELVIC FLOOR AWARENESS
Want to experience the magic of functional movement and pelvic floor strengthening? Workouts don’t need to be long to be effective. In fact, the more intentional you are about your movement, the better you will be able to protect yourself from injury AND target the areas that you want to strengthen.
CONNECT TO THE PELVIC FLOOR
First thing’s first. If you have done a Kegel, then you know what it feels like to engage your pelvic floor and your deep core. If you haven’t, imagine that there are four points forming a diamond, located on your pubic bone, two sit bones and perineum. A kegel brings these four points toward each other and up. It may take you some time, but notice how it feels to engage with this area. Then, begin trying to relax the pelvic floor area as you inhale and activate it on your exhale. As you perform your workouts, you will want it engaged as you exert force (such as lifting weights).
HAMMER CURLS
Imagine you are lifting a milk carton over and over again as you activate your pelvic floor on every lift. You can use whatever weights you are comfortable with, although starting out light is a great idea.
PLANKS
UPRIGHT ROWS
Your chest and back will get stronger with these, which will allow you more flexibility and ease in your everyday lifting tasks.
These are great for the pelvic floor and deep core. How long you hold your plank will depend on your physical ability.
SIT TO STAND
Make this one more difficult by adding some weight!
KNEEL TO STAND
This is a great way to stay flexible and, especially if you are older, maintain your ability to get up and down off the ground with ease.
ARE WE TALKING ABOUT PELVIC FLOOR HEALTH AGAIN?
Yes. We are. And it isn’t because we want to be on trend. Pelvic floor health is essential for a woman’s quality of life. A weak pelvic floor doesn’t only mean peeing when you sneeze. It can mean bowel incontinence too as well as pain and even a decreased libido. Yikes! Not only that, as Gibbs taught us, the pelvic floor is connected to what is called the deep core, a part of your body that helps you with overall stabilization, strength and balance.
The problem is, you can’t just force your way to a stronger pelvic floor or deep core.
“Knowing the mind-to-muscle connection is really important,” says Gibbs. She adds that, “it is even more vital than doing specific exercises. Knowing where these muscles are, how to activate them, that is what I teach in my class and to my clients.”
Currently, Gibbs is running a class at the McCordsville location of the Hancock Health Wellness Centers. She started out working with prenatal and postnatal mothers, but realized that women who were years postpartum were still having issues such as low back pain, diastasis recti, incontinence and more. Her 6-week series is designed to help women learn about and connect to their pelvic floor and, therefore, their deep core. Women of all ages are in her classes, even those in their 70s who want to create more strength and stability.
She enjoys helping clients and students with functional movement, a form of exercise that aims to make your everyday life easier. Mothers, who are so much of the time picking up kids or bending down to pick up toys and things off the floor, need to know proper form and have the muscle strength to do it. Combining strengthening exercises that help build bone density and create ease in everyday life movement, a cardio workout and pelvic floor awareness has helped Gibbs’s clients immensely.
Contact Tori at tgibbs@hancockhealth.org or visit one of our three Hancock Wellness Center locations to speak with our certified personal trainers or Exercise Specialists.
WHAT IN THE
HORMONAL HELL?
If you are a woman of a certain age, you don’t need to be reminded of the symptoms of perimenopause or menopause. Hot flashes, brain fog and insomnia (just to name a few) could be a very real part of your everyday life. Lately, there has been a lot of talk about menopause and how new understandings of hormone replacement therapy, as well as lifestyle changes, can make things a bit easier on all of us.
FIRST OF ALL, WHAT IS THE DIFFERENCE BETWEEN PERIMENOPAUSE AND MENOPAUSE?
Like we need more confusion about which is which, right? Here is the simplest answer: Perimenopause refers to the time “around menopause” when a woman’s period is getting more irregular and her body is shifting and changing to eventually cease reproductivity. Menopause refers to the time once a woman’s period has stopped and beyond. Perimenopause can come on at different times for different women, with an average age span being mid 30’s through 40’s..
During perimenopause, the level of estrogen in a woman’s body is rising and falling unevenly, leading to the symptoms we all know and love: hot flashes, night sweats, mood swings, problems sleeping, irregular periods, vaginal and bladder issues, decreasing fertility, loss of libido, bone loss and changing cholesterol levels.
No matter what age you are when these signs begin, they will most likely come on gradually over the course of 8-10 years as your body takes enough time for this huge life transition. Many women feel that they need to white knuckle the menopausal ride, but providers are beginning to offer different options that could really help take the edge off and offer some relief.
A HANCOCK HEALTH PROVIDER’S TAKE ON ALL OF IT…
We spoke with Dr. Molly Strong, MD, MPH and an OBGYN at Hancock Health, about the topic of hormone replacement therapy, something that has been a buzz word for years. Lately, providers and influencers have been using social media platforms to discuss the issues of menopause, women’s health and just how safe or risky HRT really is.
Dr. Strong offered some great insight, reminding us that, “HRT is a personal choice for each woman. The risks and benefits of HRT depend on each woman’s age, personal health, lifestyle and health goals.” she said, “I absolutely recommend HRT as a way to decrease hot flashes and improve a woman’s sleep quality. Often improvements in these symptoms will also help with mood, brain fog and fatigue.”
However, HRT doesn’t come without risks, of which Dr. Strong and her team at Hancock Health are very aware. Instead of prescribing it for everyone OR deciding it isn’t safe, they take a bio-individual approach to personalized medicine when considering each woman’s risk factors. For HRT, these can include a risk of developing certain cancers or blood clots.
“If a woman is experiencing symptoms of perimenopause (hot flashes, irritability, irregular menses, sleep disruption, brain fog, etc.) she should discuss her goals with a healthcare provider. There are many non-hormonal treatments and various hormonal treatments to consider. Each of these options have the potential to relieve perimenopausal symptoms. These treatments may also have side effects and risks that should be discussed.”
COULD LIFESTYLE CHANGES BE THE ANSWER FOR YOU?
Taking medicine alone can be beneficial for some women, but when combined with lifestyle changes, patients see a huge impact in their comfort during both perimenopause and menopause. For some, shifting to a healthier lifestyle is all they need to feel a boost that can help with a variety of other health difficulties as well.
“We know that a healthy lifestyle can decrease the symptoms of perimenopause,” says Dr. Strong, “Avoiding triggers like alcohol, smoking, and spicy foods can decrease symptoms. Regular exercise, even walking for 30 min per day can increase your metabolism, improve your mood and decrease hot flashes and irritability. In fact, walking just 1,000 steps per day can lead to a healthier, longer life.”
Other lifestyle changes that can help women of any age include eating a diet full of nutrient dense foods, hydrating, prioritizing sleep, maintaining close friendships with other women going through the same thing, managing stress and finding joy in their everyday lives.
If you find yourself struggling with symptoms of perimenopause or menopause, speak to your provider today to get the scoop on HRT, your risk factors and what lifestyle changes could make the biggest impact on your health!
DO YOU HAVE YOUR OWN BACK?
college professor poses a question to his class to begin a discussion about gender inequality:
“Who in this classroom has ever been threatened by the thought of walking from a building, through the parking lot, to their car?” A few young 20-something guys chuckle in the back of the room, thinking, “Why would anyone be afraid to do that?” But then they look around the room. Almost half of their classmates have raised their hands. And all of those classmates are female.
Unfortunately, this is not just some anecdotal story. Ask any woman and, if she’s smart, she’ll tell you the precautions she must take on a daily basis in order to feel safe in common situations. Women are a target for predators and, in fact, roughly 1.9 million women are physically assaulted annually in the United States. Also, according to the CDC, one in five women have been a victim of rape. As college students head back to campus for the school year and more women travel solo with the lessening of COVID restrictions, it’s important to know the top tips for personal safety.
We would all love to live in a more peaceful world where there is no worry of violence. Until systemic violence toward women is addressed, however, the best solution is to prepare ourselves so that we may protect our bodies in case of an emergency. Women don’t have to give into the stereotype of a helpless victim.
BUDDY UP.
When we think of safety tips, the first that comes to mind is, generally, the buddy system. As young women, we are told to always have a friend by our side, and the bigger the group we find ourselves in, the better. It has been proven that perpetrators fear attention and loud noise, so avoid going solo when walking at night, heading out on the town or even coming and going from a building to a parking garage.
PUT THAT PHONE AWAY.
Another tip is to be always aware of your surroundings. Keep your eyes, ears and hands open. Make eye contact with those around you and refrain from listening to your newest podcast or favorite music, especially while walking in the evening. If approaching your car, scan the area surrounding it and look underneath before getting inside. It is vital to trust your instincts, so if you feel that something is “off,” be cautious and stay alert.
FIGHT LIKE A GIRL.
Self-defense classes have grown in popularity over the years. This is a great way for women to feel empowered in their own safety. Self-defense methods teach not only how to use your body in order to defend yourself, but also how to be prepared by thinking through your “what if” scenarios and how to respond should an attacker come at you. Karate, judo and jujitsu are also good places to start if martial arts appeal to you.
WHAT ELSE?
We can be alert and aware of our surroundings, buddy up and practice self-defense, but sometimes it helps to have a backup in the form of a personal safety device. Mace is the old standby and, although it is a trusted item for self-defense, the market is booming with alternative products dedicated to women’s safety.
• The Birdie, a personal safety alarm made for women, by women, attaches to a keychain and emits, when triggered, a piercing loud tone while flashing lights.
• The EIOUMAX Self-Defense Keychain is a lightweight, pointed pen-like devise that is fully capable of injuring a predator enough to allow you to escape.
• invisaWear Smart Jewelry looks like a regular piece of jewelry, but it comes equipped with a charm that could save your life. By simply tapping the back of the charm, your linked account to ADT automatically calls 911 to your location by connecting to the bluetooth on your cell phone.
It is scary to think about a scenario in which you feel overpowered by an attacker. By preparing yourself, however, you may be able to defend yourself. Remember to follow the tips above, such as using the buddy system and being aware of your surroundings. Selfdefense classes are also a great way to boost your confidence in your ability to fight off an attacker should that time ever arise. Personal safety devices are another layer you can add to help you feel more comfortable. Until women feel safer and more protected in our communities and world, we need to build our own confidence so we don’t become another victim of needless violence.
HORMONE BALANCING SNACKS FOR WOMEN ON-THE-GO
You have probably heard the buzz about hormones on your social feed, in your doctors office and even on television. But why are they such a big deal? You have about 50 different hormones coursing through your body and they control EVERYTHING, from your blood sugar levels to sleep, fertility and mood. You can think of them as the control center of your body, which is why maintaining a healthy balance is vital to your overall health and wellbeing.
HOW DO HORMONES GET OUT OF WHACK?
Your hormones might be out of balance for a variety of reasons, but some of the most common for women include:
POOR SLEEP
STRESS
INFLAMMATION
BLOOD SUGAR IMBALANCE NOT CONSUMING ENOUGH CALORIES ENVIRONMENTAL TOXIN EXPOSURE
In our modern world, sugar and processed foods are a huge culprit when it comes to hormone disturbance. Diet culture, poorwork-life balance and zero time to rest can also throw your body for a loop. The key to maintaining healthy hormones, then, lies in ensuring you are also maintaining a healthy and balanced lifestyle. But that isn’t always easy if you are on-the-go. Here are some great ideas for snacks that not only nourish your body and your wellbeing with healthy fats, proteins and other nutrients, but also help you to maintain a healthier hormone balance.
TRAIL MIX
A mix of your favorite nuts and seeds, some dried fruit and maybe even a few dark chocolate chunks is a delicious, nourishing and filling snack to take on the go. For extra hormone balance, include pumpkin, sesame and sunflower seeds.
YOGURT
Greek yogurt topped with whole grain granola and berries is a great snack to eat on-the-go. Protein helps your body to manufacture many necessary hormones and helps to balance blood sugar levels. Just make sure you are choosing yogurt and granola that don’t have too much added sugars!
VEGGIES & HUMMUS
Orange vegetables, such as carrots, are a powerhouse in hormone balance. Take these on the road with your favorite, protein-rich hummus and you have a satisfying, delicious snack that will do wonders for your health.
WHOLE FRUITS
Fruits are many times overlooked for being a healthy, easy snack option. Kiwis, berries and oranges, rich in vitamin C, help to reduce your body’s inflammation, a factor that can throw your hormones out of whack.
COULD BEING IN TUNE WITH YOUR MENSTRUAL
CYCLE
BOOST YOUR HEALTH AND PERFORMANCE?
The rhythms of nature are apparent in the seasons, daily rise and setting of the sun and life cycles of animals and plants. It can help our mind, body and spirit to tune into those rhythms through our own actions, such as eating cool foods and getting outdoors in the summer and curling up with warm tea by a fire to rest in the winter. Women also carry a cycle that, when honored, can become a great way to follow the rhythms of life.
YOUR MENSTRUAL CYCLE IS ABOUT MORE THAN BLEEDING
A healthy menstrual cycle means a shifting pattern of hormones throughout the month, which impacts everything from what you want to eat to what you feel (or don’t feel) like doing. It has a huge impact on your mental, physical and emotional health and this can become even more pronounced during times of transition, such as perimenopause. Many women know how to follow their cycle in terms of ovulation, especially when they are trying to conceive. But that isn’t the only time to listen to this important rhythm housed in your body.
The four phases of the menstrual cycle include menstruation, the follicular phase, ovulation and the luteal phase. Each of these brings different challenges and chances to listen to your body since cyclical lengths and needs vary from person to person. If you know how to work with your cycle, you can bring more timely rest, energy and productivity into your life!
MENSTRUATION
DAYS 1-5*
THEME: REST & RECUPERATION
The first day you bleed is day one of your cycle, which for most women lasts anywhere from 25 to 30 days. This phase holds a lot of releasing and shedding and you may find that resting sounds delicious because of decreasing progesterone levels. Imagine this to be the winter of your body, a time for warming and nourishing foods, plenty of rest and no pressure to be productive. Honor this time by saying “no” to too many commitments and doubling down on your self-care routine.
FOLLICULAR PHASE
DAYS 6-14*
THEME: CREATIVE VIBES OVULATION
DAYS 15-19*
THEME: ENERGETIC SUPERWOMAN
It’s your superwoman time of the cycle! Estrogen and testosterone increase even more, which can bring more swells of energy. Imagine this as the summertime for your cycle, with all of the extroverted fun that comes along with it. Support all of your energetic endeavors with plenty of healthy fats, whole grains, brightly colored fruits and vegetables and proper hydration. And remember: sleep is still important, so even if you find yourself grinding on that project until late in the day, making time to rest and wind down for bedtime is a must.
Estrogen and testosterone increase here as your body builds the necessary energy to release an egg. These hormones boost your energy and mood and you may find yourself having your best creative ideas during this time. You can honor this phase of your cycle by making a bit of extra time for your creativity to flow, plan things out and put those plans into action.
LUTEAL PHASE
DAYS 20-28*
THEME: LET IT GO
This would be when most women experience PMS or even PMDD. Estrogen and testosterone levels take a plunge, while progesterone levels increase. These hormonal shifts can lead to mood swings and, for some, an emotional roller coaster. Craving carbs, bloating, tender breasts and headaches are other common symptoms. If you imagine the luteal phase as the fall of your menstrual cycle, it can help to picture what nature does. She allows the leaves to fall, getting things ready for winter. Releasing tension or emotions through journaling, gentle movement, meditation, massage or other forms of self-care are vital for your wellbeing!
*Estimated days of an average cycle. These can be different for everyone.
Understanding your menstrual cycle is a great way to get in tune with your body, but it can take time to see the patterns emerge. Find a way to keep track, whether that means using an app or your own journal or calendar. That way, you won’t be surprised if you feel like running a marathon (ovulation) or taking the longest nap of all time (menstruation). Taking care of your body in this way will help to keep your hormones balanced and have a positive impact on your mental and physical health!
