Trial Version of Menstrual Health Made Easy
About Lesson

Audio transcript:

The stress connection

Stress raises the levels of a hormone called cortisol. We need some to get up in the morning, but in large quantities over a long period of time cortisol is not good for us.

In menstrual health terms when cortisol is high then reproductive hormones don’t work as well.

This means when you have high stress = cortisol you have then is a menstruality moment waiting to happen!

If your ovaries (primarily) are pumping out these essential to life hormones such as oestrogen, progesterone and testosterone, but you stress levels are through the roof your cortisol is circulating like crazy and stopping the sex hormones from doing their job … That is not good, not only for your menstrual cycle signs and symptoms but health in general –

Sex hormones are not just circulating around the ovaries and uterus they are going around the whole body, building and supporting and acting in the brain

How do we reduce cortisol – reduce stress – breathe

Anything that can help you breathe on purpose and with a purpose. It could be sat there breathing, stood while the kettle is boiling or mediation or yoga.

Increased oxygen flow reduces cortisol and then everything works better.

Now i know that it may sound a bit farfetched and of course if you are having a high blood flow moment and you know if you stand up to walk across the office and it feels like your insides are about to fall out, listening to me saying breathe and be still sounds like I’m taking the Mickey

But, by doing this on a regular basis, over the curse of time maybe not this week but next week or next month by lowering cortisol your sex hormones work better and your heavy bleed, pms, and other challenges have a much better chance of starting to repair themselves. It feels like it’s by magic but it’s not its simple steps such as real food, reduce stress and move.

Movement is not optional. You need to do some kind of movement every day. But just as the hormones change your fitness routine can to. There are some excellent resources which I’ll out link to in the class notes.

But in summary look at the way you move according to the weeks

In the follicular phase (weeks 1 & 2)

The bleed week movement needs to be customised to you, but in general don’t push too hard, keep within your limits until week 2 when movement can become more intense, but short, to minimise injury.

In the luteal phase (weeks 3 &4)

As you switch from week 2 to 3 you can tap into fat burn. You can try longer sessions of exercise and keep up with the pace. As we reach week 4 some customisation will be need depending on the kind of premenstrual phase you have. But keep moving even if it’s only a little.

The stress, movement and menstrual connection is very strong and will be a key player in how you can optimise your windows of strength and smooth your windows of vulnerability.

As you continue to build your menstrual mosaic you will be able to modify what you are doing and when. However, this is not a single solution or magic process, there may still be discomfort and distress, but you are now starting to build a very robust menstrual health tool kit to make the journey a whole lot easier.

Exercise Files
ovarian conditions.pdf
Size: 34.47 KB
menstrual cycle changes and perimenopause.pdf
Size: 33.00 KB