Wednesday 29 June 2022 10:36 AM Day by day, the secret powers of a woman's cycle: The best time to diet and ... trends now

The belief that a woman's actions are ruled by her hormones was once thought the height of chauvinism. Yet would we all be happier — and more successful — if we planned our lives around our menstrual cycles?

For the idea that you can forecast 'good' and 'bad' times each month for every activity, from booking holidays to a dental appointment, is catching on.

Even the U.S. women's football team plan their training around their periods.

And it's backed up by science. A study at Heinrich Heine University in Germany found hormone levels in the second half of women's monthly cycles corresponded to more generous behaviour towards those close to them — thought to be a way to attract reciprocal kindness post-ovulation, when we might have conceived.

Gabrielle Lichterman, author of 28 Days: What Your Cycle Reveals About Your Moods, Health & Potential, and Hormonology app founder, has championed this way of living for more than two decades.

Here, she and other hormone experts explain, day-by-day, why timing is all. We have based this on a 28-day cycle — yours may be slightly longer or shorter. 

DAY 1: A GOOD TIME... TO SET AN EARLY ALARM

The first day of your period is the start of the 'follicular' phase of your cycle, as your ovary prepares to release an egg in about 14 days. As the egg follicle matures, it releases the oestrogen estradiol, which has a positive impact on mood and strength for the next two weeks.

However, it doesn't improve your timekeeping — with 8am the danger hour. 'Japanese researchers found that your hormones make you perceive time as passing a little slower at this hour during weeks one and two of your cycle,' says Gabrielle. This can make you feel like you have more time than you really do — so you'll need to make a greater effort not to be late.

DAY 2: A GOOD TIME… TO ORDER SURF 'N' TURF

Today you'll be experiencing some of your heaviest bleeding, so aim to eat more 'meat, seafood, legumes and leafy greens' says Ulrike Kuehl, metabolic health expert and dietitian for metabolism and period tracking device, Lumen.

Research suggests inflammation is to blame for cramps, and can be tackled with seafood which is rich in omega-3 fatty acids. These can reduce period pain and relieve depression. The iron in meat, greens, beans and nuts will boost serotonin levels and tackle anaemia.

DAY 3: A BAD TIME... TO ASK FOR DIRECTIONS

Researchers have found a quirk that during your period, you're more prone to unconsciously turn right rather than left, possibly due to the impact of low oestrogen on brain pathways.

In the first half of your cycle, hormones mean your brain will get to grips with a route faster with a map rather than by using landmarks. So use a map to ensure you're going down the correct street rather than relying on spoken directions!

DAY 4: A BAD TIME… FOR YOUR BANK ACCOUNT

In the first half of your cycle you're more prone to spending on yourself. 'As the level of oestrogen rises, it spurs a greater release of brain chemicals that trigger happiness when you buy something you enjoy,' says Gabrielle.

'You're also more focused on making yourself look and feel good, so impulse purchases of non-necessities that elevate your status are likely.' Researchers suspect this is part of the way women compete for potential mates.

DAY 5: A GOOD TIME… TO START LIFTING WEIGHTS

'There is growing research supporting the advantages of strength training during the first half of your cycle,' says Dr Frankie Jackson-Spence, an NHS doctor and personal trainer who advised on a menstrual cycle-based workout for spin studio, Psycle.

'Oestrogen levels rise so you may feel more energetic and experience less sensitivity and soreness. Oestrogen is a pro-anabolic hormone, making it easier to boost muscle.'

DAY 6: A GOOD TIME… TO TRY A NEW RECIPE

'Your curiosity and desire to experiment with foods and flavours increases now thanks to rising oestrogen,' explains Gabrielle. Essentially, you're more open to risk and excitement — as well as your hormone levels actually improving your tongue's ability to detect spices and seasonings.

If you're dieting, oestrogen will also help you stay the course, as it improves your feelings of willpower and optimism.

DAY 7: A GOOD DAY… TO CHECK YOUR BREASTS

'This is the optimal time to examine your breasts,' says Dr Jackson-Spence. You have less breast tenderness and breast tissue is more dense, making it easier to feel any lumps or abnormalities.

DAY 8: A GOOD TIME… TO MAKE NEW FRIENDS

Today begins week two of your four-week cycle, when research shows people perceive you as kinder, more considerate and friendlier. 'Researchers think as you approach ovulation, you may be subconsciously tweaking your personality to make you more attractive to a current or potential partner,' says Gabrielle.

DAY 9: A BAD TIME… TO DOWN A COFFEE

For those who are sensitive to oestrogen, elevated levels can mean our brains slip from being alert to agitated. 'High oestrogen can make a certain stress-managing area of the brain — the hypothalamic-pituitary-adrenal axis — more reactive, and for some women, this means a more pronounced stress response,' says Gabrielle. So avoid anything like caffeine, that aggravates the nervous system, if you're on edge.

DAY 10: A GOOD TIME... TO BOOK A WAX

Your pain threshold is at its highest between now and your ovulation day due to high-and-rising oestrogen blunting pain responses. It's a good time to book in potentially painful activities such as a leg wax or trip to the dentist.

DAY 11: A BAD TIME... FOR KNEE INJURIES

'Some studies have reported more muscle and tendon injuries during the late follicular phase [just before ovulation],' says Dr Jackson-Spence. Research shows there is a greater risk of tearing the anterior cruciate ligament in your knee, as oestrogen loosens tissues.

DAY 12: A GOOD TIME TO… ASK FOR A PAY RISE

'If you want a bump in pay, to get a better price or to ask a favour, go for it from today through to the end of week two,' says Gabrielle.

This is when oestrogen is making you

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