As more people seek natural ways of supporting their wellness, it is no surprise that cycle syncing is being spoken about more.
Cycle syncing refers to the adaptation of one’s lifestyle to fit with their menstrual cycle. This is achieved through different nutrition, exercise, and lifestyle choices aligned to each phase of the cycle.
The practice alleviates unwanted menstrual symptoms like cramps and fatigue, optimises fertility and generally supports wellbeing.
Female hormones operate on roughly a 28 day cycle, with reproductive hormones fluctuating massively in that window, affecting our energy and mood. There are three phases of the cycle; the follicular phase (pre-ovulation, menstruation occurs in this phase), the ovulatory phase (ovulation) and the luteal phase (post-ovulation).
Menstrual (part of the Follicular phase) / 0 to 7 days approx.
Estrogen and progesterone are low. The lining of the uterus, called the endometrium, is shed, causing bleeding.
Follicular / 8 to 13 days approx.
Estrogen is on the rise.
Ovulatory / 14 to 15 days approx.
Estrogen peaks. Testosterone and progesterone rise.
Luteal / 16 to 28 days approx.
Progesterone level is high, and estrogen decreases. If the egg isn't fertilized, hormone levels decrease, and the menstrual cycle starts again.
When you consider these fluctuations and the significant roles these hormones play in many bodily functions, it makes sense that certain diet and lifestyle choices are better suited to specific phases.
Whilst all menstruating women benefit from cycle syncing, there are some people who might notice the extra lifestyle support more, for example those with PCOS, those who are conceiving, or those who experience more severe PMS.
As someone with PCOS, I have always wanted to try cycle syncing. However, having PCOS combined with coming off the contraceptive pill, meant my cycle has not been regular for the last few months, so it was impossible to know which phase I was in, if any.
I think cycle syncing can feel a tad overwhelming. It requires not only adjusting your lifestyle to fit your menstrual phase, but also knowing which phase you are in. This can be tricky as each body is different and will have unique windows, which is why the typical 28 cycle is just a guide. It also can easily be missed as we all know how life can get so busy that we forget to track these things.
For me, I’m starting by keeping track of when I enter each phase, noticing how my energy, mood, productivity and activity levels are in each. Over the next few months, once I have a clearer picture, I will start to support each phase with small lifestyle changes, mainly to keep my cycle regular.
Here is a guide to the different phases, explaining how hormone levels change in each, and how nutrition and exercise should be approached:
Phase | Days | What Happens | Nutrition | Exercise |
Menstrual | 0-7 | Uterus lining sheds causing period Estrogen and progesterone at lowest point Low energy levels | Iron rich foods; green leafy vegetables, lean red meat, lentils and beans. Vitamin C increases iron absorption. Citrus fruits, berries, broccoli and red peppers Vitamin K to reduce heavy bleeding; leafy greens, blueberries, cheese and eggs. Omega-3 fatty acids reduce inflammation and cramping; salmon, flaxseed and tree nuts. | Low intensity activities eg. walking or stretching |
Follicular | 8-13 | Pre-ovulation Rise in estrogen causes endometrium to thicken Energy levels rising | Cruciferous vegetables (broccoli, cauliflower, cabbage and kale) Fermented foods Healthy fats (avocados, flaxseeds, pumpkin seeds) Leafy greens | High intensity activities |
Ovulation | 14-15 | Ovaries release an egg Estrogen and testosterone peak High energy levels Liver works hard to break down excess estrogen | Liver supporting and estrogen balancing foods Cruciferous vegetables (broccoli, cauliflower, cabbage and kale) Fermented foods Healthy fats (avocados, flaxseeds, pumpkin seeds) Leafy greens | High intensity activities |
Luteal | 16-28 | Post-ovulation Sac left from released egg (corpus luteum) produces progesterone preparing your uterus to receive a fertilised egg Progesterone levels rise Estrogen levels drop Energy levels start to drop | Complex carbs High Fibre foods Dark Chocolate Sweet potatoes | Medium intensity activities eg. light weight training, gentle yoga |
Check out my Health Coaching instagram for more information on how to support your hormones throughout your cycle!
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