As a Hormone Factor trainer specializing in menopause, I've seen how quickly a woman's mood can shift—from calm and confident to irritable and withdrawn. Sandra van Leeuwen explains the role your menstrual cycle plays in these changes.
A popular male comedian nailed it: Men stay steady, while women navigate the ups and downs of the menstrual cycle. He humorously depicted husbands watching their wives transform into the 'devil' in seconds—scenarios many recognize all too well.
Read also Sandra's previous blog: ‘This is what happens in your head during menopause‘
In simple terms, here's how it unfolds:
For the first 14 days, you feel energized, confident, and decisive. The next 14 days? Indecision sets in, and you crave solitude. Exercise? Not appealing.
Wise women adapt their schedules to these phases. Do you?
We often push through fatigue, demanding peak performance like men—ignoring hormonal realities. It's normal for workouts to feel tougher in week three. Overriding these signals disrupts hormone balance, turning you into a hormonal puppet: fairy to witch in moments.
My hormones no longer control me—by honoring my body's needs. As a trainer with years of experience, here are proven strategies for balance:
Post-period (days 1-14), energy peaks—ideal for active sports and carbs.
In the luteal phase (days 15-28), skip alcohol: it worsens PMS, disrupts sleep, and amplifies mood swings.
Fuel with warm soups, iron-rich greens (paired with vitamin C from oranges, grapefruit), eggs, and fatty fish. Moderate carbs and sugars have less impact.
Ease carbs; prioritize magnesium sources like bananas, dark chocolate, avocados, seaweed. Eat cleanly to support liver detox, balancing estrogen and progesterone. Load up on leafy greens, broccoli, cauliflower—ditch sugar and alcohol.
Enhance cycle health with targeted seeds:
Days 1-14: A handful of pumpkin and flaxseeds daily (regulates estrogen).
Days 15-28: Switch to sunflower and sesame seeds (provides essential fatty acids for hormone function).
Women excel at caring for others, but self-neglect depletes you. Celebrate wins—a project done? Treat yourself to flowers or luxurious bath oil.
Estrogen dips (day 1 and ~14) lower serotonin. Skip junk; instead:
90% of serotonin forms in the gut—eat fiber-rich greens, walk daily.
Aim for 0.8g protein/kg body weight. Add omega-3 via fish (twice weekly), flax/chia seeds, or supplements.
Complement a solid diet with:
Still overwhelmed? Lock the door, silence your phone, and binge a dramatic Netflix series.
