It’s time to stop dancing around the subject. Yes, I’m talking about Periods.

For far too long, whether because of antiquated social stigmas or the conflation of natural bodily processes and being insanitary, girls and women have been made to believe that their period is something they should hide, an inconvenience to the capitalist mantra ‘don’t stop!’. The truth is the menstrual cycle can be something of a secret weapon once understood and exploited. 

Today we will explore the different phases of the female cycle; learn how cycle-syncing can optimise your training and discuss how ballet companies can better support their female dancers. Contrary to popular thought, this isn’t just a discussion for women, nor should it be. Whether it’s for yourself, your mother, your sister, your daughter, or your friend, understanding how the female body works can better equip society to support women in the workplace.

What is a Period? 

The menstrual cycle refers to the monthly processes occurring in the body in the lead up to a potential pregnancy. It can be divided into four phases: menses, follicular, ovulation and luteal.

Understanding the different phases, energy requirements pertaining to these phases and common symptoms during each phase can help empower women to make informed decisions regarding fuelling and training during their cycle. 

Introduction to Cycle-Syncing

The term cycle-syncing refers to the act of aligning one’s training habits with the different phases of their menstrual cycle. Training types, lengths and intensities will differ according to the energy requirements, capacity for recovery and fuelling needs at different stages of a woman's cycle. Although frowned upon at first, this method of structuring training has since been employed by leading athletic organisations including Chelsea Football Club.

The Phases

The menses phase (days 1-7) refers to the time in which the uterus lining sheds through the vagina. Bleeding can last between 3-7 days with some women experiencing heavier flows than others. Additional symptoms such as abdominal cramps, mood swings and food cravings may also occur during this phase.

The follicular phase (days 1-14) overlaps with the menses phase, beginning at the same time and ending at ovulation which occurs at the midpoint of a menstrual cycle. Oestrogen levels rise during this phase, causing the lining of the uterus to grow in preparation for potential implantation.

Ovulation (days 14-16), occurring at the midpoint of the cycle, is where the hormone LH (luteinizing hormone) stimulates the ovaries to release an egg, formed during the follicular phase, from the ovaries.

The luteal phase (days 17-28) refers to the time in which the egg will travel to the uterus via the fallopian tubes. If the egg is not fertilised, the lining of the uterus will shed and the cycle will begin again.

The Power of Cycle-Syncing

During the menstrual cycle, a women’s hormones are constantly fluctuating with rises and decreases in oestrogen and progesterone respectively having a significant impact on energy levels, metabolism and mood. 

Fatigue, bloating and irritability are common at the start of a women’s cycle (menses phase) and during the luteal phase where oestrogen levels are lower and progesterone levels higher. As a result, women may benefit from taking a more relaxed approach to training, decreasing the intensity of their workouts and opting for active recovery to allow the body enough time to replenish and recharge. This recovery time should not be seen as a set back as time intelligently spent here will support enhancements in performance during the later phases of the cycle.

The rise in oestrogen levels witnessed during the follicular phase then serves to counteract the sluggishness of the menses phase, serving to increase muscle glycogen storage capacity, improve energy levels, boost mood and accelerate recovery, This phase can be thought of as a time to build strength and harness energy. In dance training, this might look like a renewed capacity to practice after rehearsal or cross-train without exhausting oneself.

Midpoint of the cycle, during ovulation, oestrogen levels are at their highest, providing an optimal environment for high intensity training. ًًWomen, during this time, may experience a surge in strength, energy and endurance. However, fluctuations in hormone levels may also increase the risk of soft tissue injuries so special attention should be directed towards alignment and joint stability during this phase.

The luteal phase signals a decline in oestrogen and a rise in progesterone, potentially causing a decrease in energy levels alongside prolonged recovery times. During this phase, the intensity of training can be slightly decreased, allowing for both recovery post peak performance and preparation for the menses phase.
 

Fuelling for the Phases
 

Another aspect of training which dancers may wish to focus on during their cycle is how they fuel their bodies. Naturally, when the body is more fatigued, (e.g during the menses and luteal phase) dancers should opt for more nutritionally dense foods. Iron-rich meats, leafy vegetables, and legumes can help replenish iron lost in menstrual blood and foods high in vitamin C like citrus fruits and berries will help support iron absorption. 

During phases in which oestrogen levels are high and capacity for exertion is greater, fueling should support higher intensity training. Intelligent food choices here could include lean proteins like chicken, mince and plant-based alternatives, and protein-rich complex carbohydrates like quinoa and sweet potatoes.

Applying Cycle-Syncing in Dance Training

The all-or-nothing mentality promoted amongst dancers, coupled with the fear of not doing enough, often leaves little room for the natural ebbs and flows of everyday life.  We should also be aware that it is far too easy to dismiss scientifically-supported strategies such as cycle-syncing as woke and the creation of a snowflake generation. Yes, dancers can and should continue to work hard but what if the way they trained was adjusted to the extent that overall performance was enhanced to a higher degree. What if listening to the natural rhythms of the female body allowed for unexploited increases in strength, cardiovascular endurance and protein catabolism. This is not to say that everything must be put on hold during the menses and follicular phase nor that the contraceptive pill is the only way to guarantee a steady work ethic, but rather a gentle reminder that it is good and beneficial to tune in to the body’s needs.

For now, the application of cycle-syncing in dancing is merely a discussion but professionals with that bit more autonomy may choose to start incorporating elements explored today as a means of better managing their performance. Yes, change to dance training across the industry will likely be slow, especially given that many still struggle to openly discuss the ‘P’ word. However, through the right education, awareness and instruction, together we can help to better support female dancers.

By Elise Smith