Posted by 
The menstrual cycle typically will last about 28 days depending on the individual. The menstrual cycle has four distinct phases which are the menstrual, follicular, ovulation, and luteal phases. Each one of these phases is characterized by the changes of the levels of women’s key hormones. These hormones being estrogen and progesterone which normally influence not only our reproductive functions but they also influence the neuromuscular system, energy metabolism, and thermoregulation (Janse de Jonge, 2003).
Let’s break down the earliest phase which is the follicular phase. The hormone levels in this one are relatively low. Which means women often will experience a sense of fatigue and reduced motivation. This can impact women’s participation in physical activity like sports, or exercising or even dancing. However, the estrogen level will begin to rise which would lead to ovulation. During the follicular phase the rising of estrogen levels promote the thickening of the uterine lining and help stimulate the development of the ovarian follicles(Janse de Jonge, K. 2003). This helps prepare the body for a possible fertilization. Ovulation for many women often report increased energy and an enhanced mood. This makes women happier which improves physical activity. This is believed to have a beneficial effect on women’s exercise performance because of the anti-inflammatory properties that begin. Its entire purpose is to promote the efficient carbohydrate metabolism and help muscles recover (Oosthuyse & Bosch, 2010). During this phase it is often recommended for women to engage in high-intensity training or demanding physical activities. This activity can be dance.
During ovulation, when the estrogen peaks and the progesterone starts to rise is when some women may notice changes in their coordination or feel a slight increase in injury risk. Which is going to be due to the ligament laxity influenced by the hormonal shifts. After ovulation, the luteal phase is next. This is going to be marked by the elevated progesterone in the body. Which can lead to women having a higher core body temperature, increased perceived exertion, and changes in fuel usage during exercise. The Progesterone will encourage the body to rely more on fat storage as the fuel source which has its benefit to help endurance activities. The side effects of this are going to be a reduced performance in high-intensity and anaerobic activities (Oosthuyse & Bosch, 2010). Additionally, many women can experience premenstrual symptoms which are bloating, irritability, or cramps. These can happen and cause problems with physical performance and even emotional well-being. Which can be sadness or being moody.
These interactions between hormones and the female body during the menstrual cycle can also influence the mood and mental health as well. With this being said the fluctuation in estrogen and progesterone can affect women’s neurotransmitters. These neurotransmitters are responsible for serotonin and dopamine which can be closely linked to mood regulation(Janse de Jonge, 2003). This could be for example if the drop in estrogen and progesterone happens prior to menstruation this can be associated with symptoms of premenstrual syndrome (PMS). The emotions that can be included are anxiety, mood swings, and depression in some people. With these emotions being in play can change how they impact motivation, confidence, and overall women’s engagement in physical activity (Oosthuyse & Bosch, (2010).
The menstrual cycle’s effect on physical performance and emotion are important to know because in certain activities that may require you to have coordination, flexibility, and expressive movement like dance can often make you feel more body awareness and emotional sensitivity (Oosthuyse & Bosch, 2010). Especially during these four different cycle phases. Which can be challenging and cause the demand to enhance performance depending on the time of the month. With us taking a better understanding of these hormonal changes we can allow for more informed decisions. These decisions can include our training schedules, performance planning, and self-care strategies.
Ultimately, understanding and appreciating the complex relationship between hormonal fluctuations and physical and emotional states can help us know the menstruation cycle and promote a strong and supportive environment for women in sports and in the arts. With us aligning the physical training and the creative expression with the body’s natural rhythm can make the individuals optimize their own health. This can make their performance stronger and healthier to embrace the body’s cyclical nature of their physiology.
Sources
Janse de Jonge, X. A. K. (2003). Effects of the menstrual cycle on exercise performance. Sports Medicine, 33(11), 833–851. https://doi.org/10.2165/00007256-200333110-00004
Oosthuyse, T., & Bosch, A. N. (2010). The effect of the menstrual cycle on exercise metabolism. Sports Medicine, 40(3), 207–227. https://doi.org/10.2165/11317090-000000000-00000
Video to dance is on my instagram: _erikaallen_ its public so you can view it. There are two dance videos on there you can watch.