Day by day the power of your cycle, from what to eat when – to asking for a pay rise
PERIODS can be tough going, and throughout your cycle you might experience a range of symptoms.
Sadly, when Aunt Flo strikes, we can't just down tools.
But experts have revealed that certain parts of your cycle could actually be beneficial.
Most people get their period every 28 days, but everyone is different.
The first day of bleeding is considered to be day one of your cycle and this could last from between three to eight days, with five being the average.
Speaking to The Sun registered nutritionist Le’Nise Brothers said understanding your cravings around your cycle could be useful.
Read more on periods
BEFORE YOUR PERIOD
The author of ‘You Can Have a Better Period' said: "We typically experience cravings right before and during our periods and these are a sign from your body that it needs something, perhaps more of a certain vitamin, mineral or macronutrient or even more sleep and less stress."
Le'Nise said imbalanced blood sugar levels and high stress levels are why we can also crave sweets right before and during our period.
"Adding in foods with potassium like fresh cherries, potatoes, sunflower seeds, and eggs are a fantastic way to help balance blood sugar levels and reduce sweet cravings.’’
DAY ONE
Le'Nise, who is working with as part of its ‘No Period, pants’ campaign added that if you find yourself craving chocolate then you could be missing certain nutrients.
"Magnesium, the calming mineral that helps improve our mood and balance our blood sugar levels.
"Fresh cherries, pumpkin seeds and dark leafy greens are great ways to get more magnesium into your meals, which is important throughout your whole menstrual cycle (day 1 of our period through to the day before our next period starts).’’
Experts say that this is the follicular phase as your ovaries prepare to release eggs.
While during this time you could have a positive mood and feel stronger, Japanese researchers said on this day, you should set an early alarm.
DAY FIVE
Your menstrual phase lasts from day one to seven, so by day five you will be coming towards the end.
Dr Sumi Soori, who has recently teamed up with said it's during this time you should try and change your sleep position.
"You are likely to reduce the flow of blood by sleeping on one side
rather than your back.
"Sleeping on your side with a pillow between your thighs can alleviate
some of the cramping, or if you have backache, sleep on your back with a pillow tucked under your knees."
She said you should sleep with the window open or switch to a light duvet to keep you cool.
Dr Sumi recommends Simba’s new Hybrid® 3-in-1 duvet, which has a flexible four-season design. It also contains Stratos®, a sophisticated phase change technology that acts like a thermostat.
"This is thought to be partly due to the hormones we release in the second half of our menstrual cycle.
"It's worth remembering that sustained periods of dieting may affect hormone release and can therefore affect your period duration and frequency - as can several other factors, such as stress and a hectic lifestyle."
Instead, stick to moderate intensity such as aerobic exercises including swimming and dancing, or gentle strength training exercises like pilates.
Day 24-28
This is known as the premenstrual stage and brings an increased metabolism that leads to craving carbs.
Dr Ratnevanu said that during this time you should make sure your food match up to the amount you are, or aren't exercising.
Dr Ratnevanu explained: “Particularly in the premenstrual phase you do need to match your calorie and carb intake with what you’re doing, otherwise you’re going to feel really depleted and it will really take it out of you.”
Dr Shree added that in the days leading up to your next period you might suffer with pain.
"Knowing the impact your menstrual cycle can have will help you consider what foods suit you best in the first and second half of the cycle, when to undertake strenuous exercise and how your moods may be affected depending on where you are in your menstrual cycle," she added.
However Dr Shree said that menstrual cycles are individual and that it can be hard to pin point what might happen on a specific day.
"Remember, no one factor alone influences your menstrual cycle or indeed your mood, appetite or exercise performance, which is why it's so important to track your sleep, diet and fitness throughout your cycle.
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"Also note any key stress factors - such as a deadline at work, exams, moving house etc. as these can also impact your periods, diet, sleep and exercise performance.