Cycle Syncing Your Lifestyle to Your Menstrual Phases
Scientifically Reviewed by Dr. Nicole Avena
Cycle syncing is all about adjusting your mindset, exercise, rest, and nutrition routines to align with the phases of your menstrual cycle. It can help you feel your best, make the most out of your day, and gain a better understanding of your body’s moods and needs.
If you ever feel like your body’s cycle is working against you, cycle syncing might be just what you need to bring your body and life into harmony and optimize your efforts.
A Guide to Cycle Syncing Your Life
Throughout each month, women’s hormones follow a regular pattern. There are four distinct phases, and during each of these phases, you have certain strengths and challenges. When you’re aware of your hormone phases, you can better support these fluctuations.
Exercise, Rest, Nutrition, and Mindset: What You Need to Know Through Each Phase
Your menstrual cycle starts with the first day of your period and ends the day before the next one starts. The number of days that each phase lasts is approximate and may vary slightly.
Follow these recommendations to sync your cycle with your life.
Menstrual Phase: Days 1-5
This is the beginning of your cycle, marked by the shedding of your uterine lining. This phase typically lasts between 3 and 7 days.
During the menstrual phase your estrogen and progesterone levels are at their lowest point. Your body is working hard, leading to the depletion of essential nutrients due to blood loss. Extra rest and nutritional support are often needed.
Menstrual Phase Exercise and Rest
While energy levels tend to be lower, regular exercise during your period can help manage pain and stress levels.
Opt for low-intensity workouts:
- Walking
- Hiking
- Pilates
- Yoga
- Stretching
This is a great time to catch up on rest and self-care. Your body will want comfort and warmth, so allow yourself to indulge in power naps to recharge your energy.
Menstrual Phase Nutrition
Although you may crave comfort foods, don’t let your body fool you into eating unhealthy sweets and processed foods, as they will worsen how you feel. Instead, focus on getting specific vitamins and nutrients from nourishing foods.
- Iron-rich foods can help replenish the iron from blood loss. Leafy greens, lean red meats, lentils and beans are all iron-rich.
- Vitamin C helps with iron absorption. Good sources include citrus fruits, berries, broccoli, and red peppers.
- Vitamin K can reduce heavy bleeding. It can be found in leafy greens, blueberries, cabbage, and eggs.
- Omega-3 fatty acids reduce inflammation and cramping. Add flaxseeds, chia seeds, fish, and tree-nuts to your diet.
Menstrual Phase Mindset
Calming and introspective activities like meditation, journaling, and breathing exercises can be incredibly helpful during this time. They can help alleviate stress and promote emotional balance.
Incorporate these 3 activities for greater self-awareness and calm:
Breathing Exercises: to soothe the nervous system and reduce pain perception.
Journaling: for a safe space to express yourself, manage mood swings, track patterns, and navigate feelings.
Meditation: to deepen relaxation and heighten awareness.
Follicular Phase: Days 6-14
Beginning the day after your bleeding ends, the second phase typically lasts 7 to 10 days. Your energy levels and mood will be picking up. Your brain releases the follicle stimulating hormone to prepare for ovulation.
Follicular Phase Exercise and Rest
With increasing energy, this is the perfect time to challenge yourself in your workouts.
Aim for higher intensity exercises and increase your weights or resistance:
- HIIT exercises
- Strength training
- Running and jogging
- Cycling
While your body won’t need as much rest during this phase, continue to prioritize adequate sleep.
Follicular Phase Nutrition
With your workouts ramping up, focus on getting good protein to support muscle growth and repair:
- Lean meats
- Eggs
- Quinoa
- Legumes
In addition to protein, fresh fruit, vegetables, and fiber are essential for supporting your energy levels and metabolism.
Focus on foods that help your body balance estrogen and reduce inflammation:
- Leafy greens
- Healthy fats: avocado, olive oil, nuts, seeds
- Fermented foods
- Seeds: pumpkin and flax
Follicular Phase Mindset
During the follicular phase you may feel more creative and have increased problem-solving ability. You will likely feel more optimistic and open to new experiences.
This is a perfect time to:
- Start new projects
- Brainstorm
- Socialize
- Meal plan
- Try new things
Ovulation Phase: Days 15-17
During this shortest, middle phase of your cycle, your estrogen and progesterone levels peak, and there’s an LH surge right before ovulation. These hormonal changes lead to improved mood, energy, confidence, and increased libido.
Some women may experience heightened sensitivity or mild abdominal discomfort during ovulation as their body transitions to the next phase.
Ovulation Phase Exercise and Rest
Your energy levels are at their peak. Continue with strength training and high intensity exercises.
This is the ideal time to focus on endurance workouts that push your stamina:
- Circuit training
- HIIT
- Dance workouts
- Boot camp
Ovulation Phase Nutrition
Support your body’s demands during ovulation by eating lean proteins, antioxidants, and magnesium-rich foods to reduce inflammation. Fibrous foods are also essential to aid excess estrogen detoxification.
Incorporate these foods into your diet:
- Lean proteins like chicken, turkey, eggs, and Greek yogurt
- Whole grains
- Beans
- Cruciferous vegetables
- Leafy greens
- Berries
- Dark chocolate
- Almonds
Ovulation Phase Mindset
Take advantage of your high energy and upbeat mood during this phase! You’ll feel more confident and focused.
Plan these activities for your ovulation phase:
- Go on dates
- Go out with friends
- Public speaking
- Work on goals
- Writing
- Creative projects
Luteal Phase: Days 18-28
The final phase of your cycle is when your energy will start to decline with your shifting hormones. This is when many women feel PMS symptoms like fatigue, sadness, irritability, bloating, and headaches. The first step is recognizing where these symptoms are coming from so that you can respond to them with more ease.
Luteal Phase Exercise and Rest
At the beginning of this phase, you may still be bursting with energy, but as you get closer to the end of your cycle, you may need to scale back and choose lighter forms of exercise. Listen to your body and don’t push yourself right now.
Gentle exercise like walking or yoga can have a positive impact on your mood during hormone fluctuations.
Best exercise during the luteal phase:
- Weight training
- Swimming
- Yoga
- Pilates
- Walking
Luteal Phase Nutrition
Eating a diet with plenty of complex carbs, healthy fats, and protein can help to stabilize your mood.
Get these vitamins and minerals during the luteal phase to ease PMS symptoms:
- Magnesium
- Calcium
- B Vitamins
- Vitamin D
Luteal Phase Mindset
A unique benefit of the luteal phase is the heightened attention to detail and a strong desire to complete tasks or projects. If there’s something that you’ve been putting off, now would be the time to do it!
Extend compassion to yourself when you’re feeling down. Treat yourself as kindly as you would a good friend. Practice positive affirmations and breathing exercises. Aromatherapy can also calm your mood and even help clear your skin.
Get to Know Your Own Body
If you’re ready to start cycle syncing, the first thing you need to do is track your own cycle and patterns. Write them down, keep a journal, or use an app on your phone. Recognize what’s normal for you and notice when one phase ends and the next begins.
Cycle syncing is empowering. It may take a few months to get to know your own body and find what works for you. When you do, it can be freeing to realize that you have the power to support your body through its changes, manage symptoms, and tap into your strengths.
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