Women have been, and unfortunately still are, often overlooked in health research. Even in the 1990s, women were rarely included in clinical studies. This lack of research has led to a higher rate of adverse drug reactions—twice as high compared to men. Women with metal hip implants had a 29% higher likelihood of implant failure due to anatomical differences (https://www.aamc.org/news/why-we-know-so-little-about-women-s-health). Diagnosing endometriosis takes an average of 7–10 years, despite up to 10% (https://www.dmu.ac.uk/documents/research/centres-institutes/crr/endometriosis-factsheet.pdf) of reproductive-age women worldwide suffering from it. Only in 2022 did a Harvard study (https://hms.harvard.edu/news/more-data-needed) confirm that women's representation in research remains insufficient. For a long time, the male body was considered the medical norm. Today, we know this simply isn't the case.
This disparity poses problems not only in research but also in diagnosis. The science gap, as this phenomenon is known, is still not fully resolved today. Fortunately, it's increasingly discussed because women simply have different physiological needs—whether it's nutrient metabolism, sleep, movement, or detoxification. Even detoxification differs due to hormonal fluctuations. Curious how you can optimize these areas in harmony with your menstrual cycle? You're in the right place.
But first, let's explore the individual phases of the menstrual cycle, the cornerstone of the distinct functioning of the female body.
Menstrual phase
Considered the first phase of the cycle, characterized by low estrogen levels, fatigue, lethargy, and overall slowdown, both physically and mentally. Blood loss significantly stresses the body, making supplementation (like iron) beneficial.
Follicular phase
This phase begins simultaneously with menstruation and lasts about 14 days. During the follicular phase, hormones stimulating egg growth become active. Estrogen levels peak, leading to increased energy, improved mood due to higher serotonin levels, greater productivity, and self-confidence. The body regenerates better, and sleep is calmer and more restful.
Ovulation
The shortest phase of the menstrual cycle, ovulation involves releasing a mature egg that travels into the fallopian tube. The body uses more antioxidants, calcium, and fiber during ovulation. High progesterone levels also trigger cravings for sweets. Some women may experience ovulatory pain radiating to the lower back. Elevated estrogen levels affect sodium metabolism, causing the body to retain more water.
Luteal phase
Perhaps the least favorite phase, lasting approximately 14 days. In this phase, the corpus luteum forms, producing progesterone—the hormone nourishing the uterine lining in case of fertilization. Its main function is to sustain a potential pregnancy, consuming considerable energy, causing fatigue, and reducing tissue regeneration. Progesterone slightly raises body temperature by about 0.5°C, slightly boosting metabolic activity. Without fertilization, the egg and corpus luteum disintegrate, causing progesterone and estrogen levels to drop, transitioning the body into the low-hormone menstrual phase.
Hormonal changes influence women's energy, strength, and regeneration. Optimizing training or choosing suitable activities based on menstrual phases can enhance performance, reduce injury risks, and support hormonal balance.
Energy levels can be lower during menstruation due to blood loss, making low-intensity exercises like walking or yoga recommended. Around ovulation (approximately day 14), hormone levels peak. Estrogen and testosterone reach maximum levels, boosting strength, explosiveness, and endurance. This period is ideal for strength training, HIIT, sprints, and high-intensity workouts. This also applies throughout the follicular phase. Lower hormone levels help the body utilize glycogen more effectively, leading to quicker muscle contractions.
The early luteal phase (days 14–24) sees rising progesterone levels but stable energy levels, suitable for continued strength training, running, and medium-intensity workouts. The late luteal phase (around days 24–28) may see decreased energy as progesterone peaks and serotonin levels fall. Transitioning to lower-intensity activities like walking, yoga, or gentle strength training to support regeneration is beneficial.
You've probably noticed that tastes and nutritional needs change throughout your cycle. This is normal and linked to hormonal changes. During menstruation, the body loses iron, which is abundant in foods like red meat (beef, liver). Adding vitamin C enhances iron absorption.
In the follicular phase, metabolism slightly slows, reducing carbohydrate demands. Focus on healthy fats and nutrient-rich vegetables. During ovulation, increasing protein intake is beneficial. The luteal phase increases metabolic demands, making complex carbohydrates (oats, potatoes, legumes) ideal for sustained energy without sugar spikes. Insulin sensitivity decreases, making refined sugars particularly detrimental. Complex carbs also help regulate mood as serotonin levels drop. Monitor fluid intake, as this phase sees water moving from tissues into cells, reducing blood circulation, sweating, and thirst perception.
Aligning macronutrient intake with your menstrual cycle can optimize energy and support hormonal balance.
Research indicates women need up to 60 minutes more sleep daily than men due to hormonal fluctuations. A Duke University study (https://corporate.dukehealth.org/news/poor-sleep-more-dangerous-women) found sleep deprivation in women increases inflammation risk. Sleep also affects progesterone, peaking 7–10 days after ovulation with sedative effects.
Sleep needs increase during menstruation due to high metabolic activity. Sleep is crucial for clearing neurotoxins from the brain. Women’s higher body fat proportion burdens the body with more toxins, slowing liver detoxification processes. Women also tend to multitask more, causing greater mental fatigue and potentially increasing sleep requirements.
Women are 40% more likely to experience insomnia than men, further elevating their sleep needs.
In addition to the previously mentioned areas, cold exposure and sauna usage also influence hormones throughout the cycle. Women have less muscle mass, making prolonged cold exposure challenging. Cold therapy during the luteal phase can elevate cortisol levels. However, cold exposure boosts blood circulation, potentially supporting ovarian function. Timing is key. A significant difference in detoxification is that women store more toxins due to higher body fat and different enzyme activities. Thus, sauna protocols also differ.
Curious to learn more about women’s health? Follow us on social media or read our articles on the Flow Nutrition blog.
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