Infradian Cycle
At the ripe age of 57 and post-menopausal I stumbled across some research and data that is finally getting some much needed scientific traction and quite frankly needs a hell of a lot more exposure. Its women’s Infradian Cycle! What is an Infradian Cycle? Its more commonly known as the menstrual cycle. For all my reproductive life as a female I was led to believe that the ‘menstrual cycle’ was the days of the bleed. When I spoke about the Infradian Cycle with my mother and some of my same age girlfriends and a few of the younger women at the gym, they all stared back at me – blank faces not one of them had any idea and had never heard of their Infradian Cycle.
I realise that it has everything to do with science and the constant understanding of the human body, but now that we know about the Infradian Cycle and that all women who are of reproductive age (healthy avg. 14 – 52 years of age) live with this cycle daily, not just one week a month. The Infradian Cycle (clock or rhythm) is a full 28 day process, that repeats over and over like clockwork in heathy women. It’s here that some readers might be saying, mine’s not like clockwork, and I’m healthy, so why do I have PCOS, or endometriosis? There are so many factors to consider and that is why I decided to write this article – to raise awareness and for women to start to pay attention to their Infradian cycle, and help them improve their PCOS, endometriosis, PMS, and hormonal health.
Let’s dive in – When a woman has regular bleeds, she should be reproductive (able to conceive a baby). I was told at the age of 23 that I was infertile and unable to have children that was 1989. I didn’t understand I went to the gym every day, ran hard three times a week ate lots of veggies Some 35 years later and when I started to dive into diet, nutrition, and a healthier lifestyle, understand the female clock and the specific dietary and exercise requirements to be, and remain, in a healthy fertile reproductive state, I realised that I was probably not infertile. Science and understanding at the time were not in my favour.
We have come a long way in research and science, but we have also come a long way as an over processed and chemically added society. Even our wild animals don’t reproduce like they did 100 years ago due to the amount of pollution, waste, chemicals, and human traffic. We have invaded their environment. So, if animals are not reproducing like the use to then it stands to reason that humans are finding it difficult too.
The reproductive challenges are not just a growing female problem, it is also a growing male problem too. Sperm count in males is the lowest in history, mostly due to a poor overprocessed, chemical additive diet, low exercise, and high stress. And that is a whole other article! I want to keep this one on the Infradian Cycle and I really want to create an interest for all women to learn more about this for themselves, their sisters, friends, and daughters. This is an important topic, and it needs to become everyday knowledge, especially for women, as it impacts us every day for the most part of our lives.
From what I read, research, listen to and what I have come to understand about the human body, how it responds to a nutritious diet and a safe solid exercise regime, I believe that 99% of women who have in the past had ‘menstrual cycle’, reproductive and hormonal issues can reduce any of these issues dramatically by understanding their Infradian Clock, adopting a nutritious diet and health exercise regime.
There have been several books written by experts in this field, I am hoping that more physicians, gynaecologists and researchers explore the healthier lifestyle path, rather than the drug and chemical path – our bodies, lifestyles and environment are full enough!!
I am no expert, but here is my concise synopsis for those of you who are at least intrigued. I have developed a chart, or a Quick Reference Guide that can help you take those first steps, or at least quench your desire to learn more and have a pain free healthy cycle. I will however encourage anyone who is suffering from POCS or chronic period symptoms to always seek help from a specialist, and to always get other opinions if you are suffering, or not getting the help you need. I will state here that a clean wholefood diet might take a little longer to heal the hurt in your body than a quick fix medication, but the long term the impacts of a healthier lifestyle will last, and your body will thank you.
Synchronising your cycle – a table to assist with nutrition needs, better hormone balance and exercise.
| PHASE | DAYS | WHATS GOING ON | HORMONES | MOODS | EXERCISE* | NUTRITION | PROTEIN | OTHER | SLEEP |
| Follicular
Also known as the proliferative phase |
7-10 | Begins directly after your bleed, hormones are quiet at first then start to rise. Pituitary gland sends follicle stimulating hormone (FSH) to the ovaries to help some eggs mature. Oestrogen levels will rise and the uterus will begin to line itself (endometrium) to host the egg | Follicle Stimulating hormone (FSH)
Oestrogen
|
Fresh
Happy Creative Open Empathetic
|
Can increase intensity | Plenty of green vegetables:
(phytoestrogens) Green beans, zucchini, broccoli, (any salad green)
Also include fresh beetroot NOT CANNED
Add garlic to dressings and cooking
Lean proteins Probiotic rich foods: natural Greek yoghurt, sauerkraut. |
Leaner proteins like:
Chicken during the first few days after your last bleed day. Include Fish And Eggs for Omega-3 fatty acids (or supplement)
Add beef as your protein after day 5 |
Use apple cider vinegar, olive oil and whole avocado to make dressings
Add milled flaxseed to a smoothie
|
I am a HUGE sleep advocate. Set yourself a bedtime routine, mine is: 8:30 alarm turn off all screens, shower or facial routine read for 30 – 60 minutes journal about my day and what I am grateful for.
Work out a time and routine that you can stick to. It MUST work for you and follow it every single evening
Try it for a whole cycle, I think that you will be amazed at the results
I have written a whole other article about bedtime routine and the circadian rhythm, which is why I have this column the same colour. Your bedtime (sleep routine) is more important that your morning alarm |
| Ovulatory | 3-4 | A dramatic rise of oestrogen and then a rise in luteinising hormone (LH). This will stimulate one egg to maturity and make its way down the fallopian tube to the uterus where the lining is ready to protect and nurture the egg. Testosterone will surge and then rapidly decline. | Oestrogen
Luteinising Hormone (LH) Testosterone |
Social
Strong Conversational Strategic Connection Energetic |
Can increase volume and load | Enough cruciferous veggies, capsicum, tomato, brussels sprouts
Add in lots of blueberries (or mixed berries) 150gms per day
*blueberries are a powerful antioxidant that will help your liver metabolise excess oestrogen Back off on the carbs |
Don’t be afraid of a good steak, or organic chicken thigh (Thigh has more collagen)
Lamb
|
Try a flaxseed and quinoa porridge, add a good protein supplement for a little taste | |
| Luteal | 10-14 | The corpus luteum (follicle that released the egg) grows inside the ovary, which initiates the production of progesterone. Oestrogen continues to rise, promoting more uterine lining. Progesterone signals the pituitary gland to stop production of FSH and LH.
Oestrogen, progesterone, and testosterone reach their peak. If the egg is not fertilised toward the end of this phase the corpus luteum is reabsorbed into the body. Oestrogen, progesterone, and testosterone fall to low level just before the period begins |
Oestrogen
Progesterone Testosterone
Cortisol
|
Complete detailed tasks
Set Boundaries
Stress responses will heighten.
|
Decrease volume and load 4-6 days out of menstrual cycle. | Supplement with B Vitamins to support progesterone
Magnesium
Slow burning carbs: sweet potato, beetroot, lentils, walnuts
Pears are great for fibre and help liver flush out oestrogen
|
Easily digestible proteins like mince beef, fish (avoid Basa)
Turkey mince |
Sweet potato, pumpkin, parsnips and radish | |
| Menstrual | 3-7 | The corpus luteum is reabsorbed and progesterone subsides, triggering the uterus to shed the endometrial lining
**the colour, consistency, odour and duration are signs of your hormonal health |
All hormones drop to low levels.
It’s important to regulate Cortisol Insulin Serotonin
|
Quiet
Anti-Social Self-doubting Tired
|
Yoga
Stretching Walks in nature. Self-care Rest and Recovery
Rest and recovery are important.
|
Make sure you have good healthy fats: Avocado, Ghee, Olive Oil
Add sunflower seeds and pine nuts or walnuts to salads to give a crunch (be mindful of quantity) |
Salmon Prawns
Seafood (richer in Omega 3 fatty acids
Nutrient dense proteins: Red meat
Kidney beans Black Beans |
Mushrooms – all sorts, I love Shitake, try making a mushroom risotto with organic butter use a good beef broth as the stock (high in protein and collagen) |
I hope that this chart helps, or at least encourages you to explore the possibility of living a life of pain free periods. The information I have supplied above has been drawn from several books written by gynaecologists, hormone experts and researching many PubMed articles. This article is a tiny capture of the information out there. What I have tried to do is to simplify it so that it is easy to digest.
The biggest take away from my research about this topic is the importance of sleep. Our bodies are tuned to the day and night rhythm, it’s when some hormones go the sleep and others take over (massively simplified). Understanding that food stays in our stomach for 4 hours after we eat before the small intestine is ready for it. Eating just before you go to bed can keep you awake and certain foods will raise your body temperature. Your body temperature needs to drop to sleep well.
Here are a few other tips I think are important to acknowledge:
*If you are a woman who is just starting her weight loss journey then I would recommend seeking a qualified coach who can guide your through a program that will align with your cycle and your weight goals.
Women who already lift, and have done for a while, but are experiencing cycle issues can look at their protein source, other dietary needs like the good fats – don’t be afraid of good fats!! – lighten the loads and be more intuitive to how your body is feeling, once you have aligned your hormones you will most likely be able to get back to the big weights, train throughout your cycle with great sleep routine and enough rest.
**Pomegranate – drink a little juice with sparkling water each night. Do this 2-3 days when bleed has finished just for 3-5 days. Pomegranate helps regulate testosterone and will help balance your hormones.
I would also suggest a good fish oil supplement and a magnesium supplement, these help with heavy periods, PMS, or fibroids. These supplements are great for regulating oestrogen levels. Oestrogen overload is fast becoming an issue with reproductive women, due to the consumption of processed foods.
- Never eat carbs from a box or bag with a barcode
- Good supplements are not found in a supermarket or chemist– see a naturopath or I like I-Herb as an online supplement shop. **PLEASE supplement smart