The menstrual cycle decoded: Lifestyle tips to ease your symptoms, with Hazel Wallace

How much do you know about menstrual cycles? About half of us are more informed than the other half.

The menstrual cycle has great significance, affecting various aspects of health. And more than 90% of people who get their periods experience premenstrual symptoms.

However, misconceptions and limited understandings abound, leaving many people in the dark.

In today’s episode, we’re joined by Hazel Wallace. She’s a medical doctor, nutritionist, and author of The Female Factor. She’s here to give us an education about the menstrual cycle.

• Dr. Hazel Wallace describes how the cycle affects almost every aspect of the body, from heart health and sleep to metabolism. She also explains whether there’s scientific evidence behind “cycle syncing.”

Whether or not you’ve had a menstrual cycle, you’ll learn a lot from this episode.

If you want to uncover the right foods for your body, head to joinZOE.com/podcast, and get 10% off your personalized nutrition program.

Timecodes:

00:00Introduction

00:36Quick fire questions

03:49What is the menstrual cycle?

05:42What is the luteal phase?

06:54When does the menstrual cycle begin?

07:43How regular are menstrual cycles - Do they change over time?

08:29What is actually happening during the menstrual cycle?

09:41What role does oestrogen have in hormonal changes?

10:48How does the menstrual cycle affect performance in athletes

12:05How does the menstrual cycle affect women?

16:30Are cravings real? Why do they happen?

18:21What is PMS and what do people experience?

20:11Is there much research behind PMS?

21:40What is PMDD?

23:16How do you identify PMDD?

26:17What is cycle syncing?

27:43What role does nutrition have in reducing symptoms during the cycle

30:22Can regular exercise improve symptoms?

33:52How is sleep impacted by the menstrual cycle?

37:41How does this impact our immune system?

38:56Why is there such little research into this area?

41:13How has the exclusion of women in research impacted us?

44:14Menstrual cycle tracking - what is it and how can you do it?

46:31How can tracking help?

47:26What diet can help symptoms?

49:31How does the menstrual cycle affect the microbiome?

52:07How can intermittent fasting affect the menstrual cycle?

54:59Summary

58:00Goodbyes

58:11Outro

Mentioned in today’s episode:

The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women https://pubmed.ncbi.nlm.nih.gov/32661839/

Hazel’sbook is available to buy here

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Episode transcripts are available here.

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