“Cycle syncing” is getting a lot of buzz in women’s wellness circles. And because we know that understanding your menstrual cycle can be the key to optimizing your health, productivity, and creativity, we decided to dig into the science. For our readers in their 20s, 30s, or 40s, cycle syncing can empower you to align your lifestyle with your body’s natural rhythms. For our older readers, this is still super interesting to know about as we all learn how pivotal a role hormones play in our everyday lives.
In this guide, we’ll explore how you may be able to “hack” your entire life by tailoring your diet, sleep, workout, and self-care routines based on the different phases of your cycle.
What is Cycle Syncing?
Cycle syncing involves adjusting your lifestyle — everything from diet and exercise to your work habits — to align with the four phases of your menstrual cycle. Each phase — menstrual, follicular, ovulatory, and luteal — brings about hormonal changes that can affect your energy levels, mood, and overall sense of well-being.
“Cycle syncing is not a concept we are taught in medical school or during our specialist training in OB/GYN,” explains Dr. Chiara Frendo-Balzan, a gynecologist who practices privately in Malta. “However, I do acknowledge it is a very real and true concept and it is not discussed enough … One needs to understand the basics of how the body functions and work with that.”
Early in her career, Dr. Frendo-Balzan noticed that some of her patients were very self-aware and interested in working with their cycles. In contrast, others wouldn’t acknowledge the phases their bodies were going through monthly. She took a particular interest in functional gynecology, hormone therapy, and sexual and reproductive health. “With more awareness, we can use the natural cycle phases affecting the body in various ways to our advantage,” she explains.
The Four Phases of the Menstrual Cycle
- Menstrual Phase (Days 1-5): This is the start of your period, when your energy may be lower.
- Follicular Phase (Days 6-14): Your energy begins to rise as estrogen levels increase.
- Ovulatory Phase (Days 15-17): You experience peak energy and creativity as ovulation occurs.
- Luteal Phase (Days 18-28): Your energy starts to dip, and you may experience PMS symptoms.
Of course, we are all different, and the above “days” are approximations of the average cycle. This does not mean that yours will look the same. It’s likely that your pattern will also change throughout your reproductive years. Understanding how and when these phases occur in your body will help you make the best use of your more energetic days and give yourself grace on lower-energy days.
Optimizing Fitness and Productivity in Each Phase
Menstrual Phase: During this time, your body signals the need for gentle movement and rest. Opt for low-intensity activities like yoga or walking. Listen to your body and prioritize relaxation — your energy will soon rebound.
Follicular Phase: With rising energy levels, this is the perfect time to start incorporating higher-intensity workouts — think strength training and cardio sessions. Your body is gearing up for action, so make the most of this energetic phase by fitting in important meetings and planning projects.
Ovulatory Phase: You’re likely feeling your best now, making it an ideal time for challenging workouts and group classes. Social interaction can boost your mood and performance, so don’t shy away from engaging with others. This is a great time to schedule networking events and public speaking engagements.
Luteal Phase: As your energy levels begin to taper, shift to moderate exercises. Focus on consistency with lighter activities like swimming or Pilates. This phase is about maintaining a balanced routine without overexerting yourself.
Eating to Benefit Your Cycle
Menstrual Phase: Your body needs to replenish lost nutrients, so focus on iron-rich foods such as lean meats, legumes, and leafy greens. These foods will help you feel more energized and balanced.
Follicular Phase: Fuel your rising energy with protein and healthy fats. Incorporate foods like eggs and avocados into your diet to keep your energy levels stable and high. Incorporate nutrient-dense foods like berries and nuts to fuel your brain.
Ovulatory Phase: The ovulatory phase brings high energy, perfect for networking and public speaking. Include antioxidants in your diet from colorful fruits and vegetables to support your body. Boost your immune system with various fruits and vegetables. Healthy carbs are essential during this phase to provide energy for your active lifestyle.
Luteal Phase: Your body may crave more carbohydrates during this phase. Opt for whole grains and magnesium-rich foods like nuts to alleviate premenstrual symptoms and maintain energy levels. Soothe PMS symptoms with herbal teas and comfort foods, but maintain a balanced diet to stabilize your mood.
Self-Care Strategies
Menstrual Phase: Rest is crucial. Consider taking warm baths or meditating to enhance relaxation and emotional well-being. This phase is also a great time for quiet reflection or journaling about your goals.
Follicular Phase: This is the time for brainstorming and planning. Engage in creative projects or new ideas; your mind is primed for innovation.
Ovulatory Phase: Your confidence peaks during this phase, making it the best time for social engagements and networking. Interact with others to harness this positive energy.
Luteal Phase: Focus on soothing self-care rituals such as journaling or light art therapy. These activities can help you unwind and prepare for the next cycle.
Understanding the Luteal Phase & Nutritional Needs
Unsurprisingly, food plays a crucial role in cycle syncing and hormonal balance. “I always recommend focusing on the correct dietary intake, especially with whole foods, healthy fats, and omega-3 supplementation, whether cycle syncing or on hormones,” emphasizes Dr. Frendo-Balzan.
Let’s dig deeper. During the luteal phase, the hormone progesterone rises to prepare the uterus for a potential pregnancy. This hormone influences several bodily functions, including:
- Cell Growth and Repair: Progesterone supports cell growth, especially in the uterus, making it ready for a fertilized egg.
- Protein Use: With increased progesterone, your body may use amino acids (the building blocks of proteins) differently. Levels of certain amino acids, like arginine, ornithine, and citrulline, tend to decrease, which may mean your body is using them more efficiently to manage waste.
Why is Protein Important?
During the luteal phase, women often experience higher energy demands. To meet these needs, it can be beneficial to consume more protein. Here’s why:
- Energy Expenditure: Women burn more calories in this phase, potentially leading to increased hunger. Eating protein can help satisfy this increased appetite and support muscle health.
- Nitrogen Needs: Protein contains nitrogen, which is important for many biological processes. Increased protein intake can help meet the body’s heightened nitrogen requirements.
The Role of Fats and Other Nutrients
Interestingly, not just proteins are affected. Certain fats (lipids) also show changes during the luteal phase. Your body might utilize fats more efficiently, possibly for hormone production. Here’s what to consider:
- Healthy Fats: Including omega-3 and omega-6 fatty acids in your diet helps with hormone synthesis and overall health.
- Vitamin D: This vitamin plays a crucial role in maintaining mood and regulating hormones. Sufficient vitamin D intake can help reduce PMS symptoms and support overall reproductive health.
To support your body during the luteal phase, consider the following dietary tips:
- Increase Protein: Focus on lean protein sources to help meet your elevated energy needs.
- Healthy Fats: Incorporate sources of omega-3 and omega-6 fatty acids, such as fish, nuts, and seeds.
- Vitamin D: Ensure you get enough vitamin D through sunlight exposure or dietary supplements.
- Antioxidant-Rich Foods: Include plenty of fruits and vegetables to promote overall health and support glutathione metabolism, which is important for detoxification.
What if you’re using an oral contraceptive or a hormonal IUD?
Dr. Showalter, a Grandview Medical OB/GYN in Birmingham, AL, says, “… there is still some benefit to cycle syncing on OCPs/contraceptives, but at times, patients will not notice as big of a difference because their additional hormone regulation helps with the same symptoms as cycle syncing.”
Dr. Frendo-Balzan adds, “The pill, or hormonal therapy, flattens this cycle. This can be of benefit to those with worse PMS or PMDD (Premenstrual dysphoric disorder, a mental health condition causing serious emotional and physical symptoms in the weeks before a woman’s menstrual cycle).”
Practical Tips for Implementing Cycle Syncing
It may seem like a lot to consider, but these small implementations can make a big difference in your life. Here are some practical tips on implementing cycle syncing into your daily routine.
- Track Your Cycle: Use apps or calendars to monitor your cycle’s phases and patterns.
- Modify Workouts: Align your workouts with your energy levels; be flexible and listen to your body.
- Nutrition Matters: Choose foods that support each phase of your cycle to enhance energy and mood.
- Schedule Wisely: Plan challenging tasks and creative brainstorming during high-energy phases (follicular and ovulatory).
- Prioritize Self-Care: Elevate your self-care routine in low-energy phases (menstrual and luteal) through relaxing activities.
- Adjust Sleep: Pay attention to your sleep needs. You might need extra rest during certain phases.
- Be Open with Your Team: When possible and appropriate, you may benefit by communicating your cycle with colleagues for enhanced workplace flexibility.
- Seek Professional Guidance: Consult healthcare providers for concerns about PMS or irregular cycles.
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