Has anyone else noticed the explosion of popular wellness trends across social media? While people see the trend in health and wellness as a positive thing, what is considered "healthy" for one person may harm another. It's best that health and holistic practices are trending instead of other things, but discernment must be used.

Regarding menstrual health, it's important to remember how sensitive our fluctuating bodies are. If you have female physiology, your body will function differently than that of a male.

Common Menstrual Health Issues

• Painful periods
• Heavy menstruation
• Irregular cycles
• Absent cycles
• Ovarian cysts and/or uterine fibroids
• Infertility
• PMS
• Endometriosis
• PCOS
• PMDD

Unfortunately, the issues listed above are common among many. It's easy to become confused or overwhelmed with wanting to have better practices for your body but not knowing where to start or what is even beneficial. 

Here are three popular wellness trends and why you'll want to avoid them if you struggle with any of the menstrual health issues listed above. 

Intermittent Fasting 

Intermittent fasting involves fasting from food for 16 hours and then eating within an 8-hour window. It's important to note that most studies demonstrating the benefits of intermittent fasting were conducted only on males. This is problematic because males have a 24-hour hormone cycle, whereas females, on average, have a 28-day cycle. If you're struggling with any of the issues mentioned above, it's best to avoid intermittent fasting to maintain balanced blood sugar and cortisol levels.

Either of these being thrown off can contribute to the issues above and make them worse. Instead, here is what you'll want to focus on for blood sugar balance and healthy cortisol levels:

• Eat within an hour of waking up
• 25-30g minimum of protein at each meal 
• Eat every 3-4 hours with a high-protein snack in between meals as necessary.
• Stress management + mindfulness practices
• Sleep hygiene
• Hydration

If you don't struggle with any of the menstrual health issues listed, you'll be fine to intermittent fast but only during your follicular and ovulatory phases. During your premenstrual (luteal) phase and while you are on your period, it is advisable to abstain.

Cold Plunging

I know we've all seen the videos of people dipping their bodies into ice-cold water and seeing how long they can stay in. Don't get me wrong, if you aren't dealing with any menstrual health issues, by all means, cold plunge and reap the benefits! It isn't recommended to cold plunge during your luteal phase or period because you want to keep stress low and your body warm with optimal blood circulation to the uterus.

If you are dealing with the issues listed, stay away from cold plunging, as it can cause unhealthy levels of stress in the body. Focus on warming the body with saunas and warm food/drinks to optimize blood circulation. A lack of proper blood flow and warmth can lead to a compromised menstrual cycle. 

HIIT Workouts 

HIIT, also known as high-intensity interval training, can be great when utilized correctly. As a personal trainer of 10 years, I'm not totally against HIIT workouts if you are in good health with none of the issues above. You can incorporate it during your ovulatory and follicular phases when your estrogen is highest and focus on lower-intensity weight training during your luteal phase and period. 

Otherwise, you may want to avoid HIIT as it does not build muscle like resistance training and can put too much stress on your body. Weight lifting, walking, yoga, and pilates would be better suited as you work through your menstrual health issues.

I'm not demonizing these practices, and I intend to shed light on how sensitive our fluctuating hormones can be to high stress levels. While a healthy amount of stress is beneficial, exceeding the limit can be damaging. It's crucial to understand the menstrual cycle phases to benefit from these practices, even for those not dealing with related issues. So, the next time you're interested in a popular wellness trend, conduct thorough research and consider that a menstruating body may respond differently.

Alycia Camacho is the Owner and Founder of Embracing Cycles LLC, a holistic wellness and spiritual development business focused on women's hormone health, menstrual cycle awareness, and vocal activation. She's a multidisciplinary artist who integrates science and spirituality into her teachings while honoring the indigenous wisdom that has paved the way.

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