Harnessing Your Hormonal Cycle for Health and Harmony
Welcome to the empowering world of cycle syncing, a revolutionary approach that's gaining traction among women seeking to enhance their well-being by aligning their lifestyle with their menstrual cycle. Whether you're 16 or 40, understanding your body's natural rhythms is a step towards not just improved reproductive health, but holistic well-being. This mini guide aims to demystify the concept of cycle syncing, showing you how it's more than just a fertility tool—it's a way to harmonize your health.
Understanding Your Menstrual Cycle
Before diving into cycle syncing, let's break down the menstrual cycle phases. There are four phases:
Menstruation: This phase begins on the first day of your period and generally lasts for 3-7 days. Menstruation is the shedding of the uterine lining and estrogen and progesterone are at their lowest levels.
Follicular: This is the pre-ovulatory phase. During this phase Follicle Stimulating Hormone (FSH) stimulates the growth of follicles in the ovaries. Your estrogen rises during this phase as your body prepares to release an egg and the lining of your endometrium thickens. In the last few days of this window, one of the developing follicles will form a fully mature egg.
Ovulation: This is your fertile window. A surge of Luteinizing Hormone (LH) in the 24-48 hours prior to ovulation triggers the ovary to release the mature egg. When ovulation occurs, the egg is released from the ovary for potential fertilization.
Luteal: The luteal phase encompasses most of the second half of your cycle. During this phase, the egg travels through the fallopian tubes towards the uterus. Your ovaries produce progesterone to prepare the body for pregnancy and your uterine lining is thick, ready for the fertilized egg to attach. If you become pregnant the egg will attach to the uterine wall and if not, the uterine lining will shed resulting in your period and the cycle starting over.
Each phase is driven by specific hormones, impacting your energy, mood, and overall health in unique ways. Grasping these changes is the first step towards using them to your advantage.
What Is Cycle Syncing?
Cycle syncing is the practice of adjusting your diet, exercise, and lifestyle to your menstrual cycle's phases, promoting hormonal balance. It originated from the idea that women can optimize their health by living in tune with their natural cycles rather than trying to function at the same level throughout the entire cycle.
The Benefits of Cycle Syncing
Imagine experiencing less PMS, more consistent energy levels, and a deeper connection with your body. Cycle syncing makes this possible. It's not just about physical health; it's an holistic approach that includes emotional and mental well-being. By understanding and working with your body, not against it, you can unlock an unparalleled sense of harmony.
How to Start Cycle Syncing
The first step is to get familiar with your cycle. Tracking apps or journals can help you recognize patterns and pinpoint which phase you're in. One of the best ways to track your cycle is to take your basal body temperature (BBT). To do this, you take your temperature first thing in the morning right when you wake up. Do it before getting up, drinking water, or checking your phone. There are several options available for wearable trackers, such as the Oura Ring or TempDrop band, for those of us who have trouble remembering to take our temperature in the morning or just want an easier morning routine.
In addition to tracking your BBT, I recommend tracking your cervical mucus, mood, cravings, skin, libido, bowels, and physical symptoms such as headaches, breast tenderness, and pain. While this might seem like a lot, it’s really not that difficult or time consuming. You will find your rhythm with it. I use a wearable tracker that syncs with my tracking app via bluetooth. Every night before I go to bed, I take a minute or two to log my info for the day and that’s it!
Cycle Suggestions
Each phase of your cycle benefits from different types of nutrients, exercise, sleep, and more. The following are suggestions to follow for each phase of your cycle. Keep in mind that every body is different! Your needs may not be the same as your girlfriend’s needs during the same phase, so listen to what YOUR body wants.
Menstruation
Lifestyle: The dip in both estrogen and progesterone can cause feelings of dissatisfaction and restlessness, as well as just being more sensitive in general. This phase can be exhausting mentally so make space for yourself to have you time. Journal, meditate, take a bath, binge watch your favorite show, read a book, whatever helps to rejuvenate you. Your body may be craving more sleep, so go to bed an hour earlier or sleep in a little later.
Movement: Your body is working hard right now. Take a break from the high intensity activities and focus a bit more on the restorative practices like yoga, nature walks, and low intensity weights or cardio.
Nutrition: During this phase, focus on whole foods that will help replenish the micronutrients that are depleted during this time. Focus on warm, hearty meals featuring grounding root vegetables like carrots, beets, and sweet potatoes. Incorporate foods that are high in magnesium, zinc, and iron like avocado, kale, swiss chard, cacao, seaweed, legumes, nuts, pumpkin seeds, and spinach.
Follicular
Lifestyle: As estrogen increases, it leads to feeling more outgoing, creative, and focused. This is the planning and problem solving phase. Schedule appointments, dates with friends, and some time to pamper yourself so you can keep up the rock star vibes.
Movement: As your energy ramps up, start incorporating more cardio and strength training to your routine, like cycling, HIIT, or jogging.
Nutrition: During the follicular phase, you want to build your body back up after bleeding and detoxify. This is achieved through gut microbiome and liver supporting foods as well as collagen rich meats and bone broth. Incorporate more fermented and sprouted foods in your diet, such as sauerkraut, miso, yogurt, kombucha, and sprouted grains, nuts, and seeds.
Ovulation
Lifestyle: This short phase is when you have the most energy. It’s time to socialize and go on adventures. It’s often when you feel like the sexiest, most vibrant version of yourself, so take advantage of that and have some fun!
Movement: This is the time to go hard with your workouts. Consider more intense workouts like HIIT, sprints, spin classes, etc.
Nutrition: Since estrogen peaks during ovulation, you’ll want to eat cruciferous veggies to help rid the body of excess estrogen. Foods like broccoli, brussels sprouts, cauliflower, kale, and cabbage are examples of cruciferous veggies. Omega-3 rich foods can help boost fertility at this time. In TCM, we tend to avoid too much raw food, but if there is a time in your cycle to consume it, it would be the ovulatory phase because digestion is the strongest at this time.
Luteal
Lifestyle: The luteal phase is typically the longest phase therefore you will experience both the higher energy of ovulation for the first few days and then begin to transition to the more inward nature of the menstrual cycle. Listen to your body. If you want adventure and fun in the beginning, go for it! And as your body starts to crave more sleep and quiet time, honor that as well. I love the idea of having a menstrual phase basket. During your luteal phase, gather the things that you will want during your period. This could be fuzzy socks, a cozy blanket, a specific type of tea or chocolate, etc. Think of it like nesting. There are some bigger hormonal fluctuations during this phase as well which can lead to some mood instability. Focus on nurturing yourself to help manage those swings.
Movement: Initially you will still feel like rocking and rolling with the high energy of ovulation. Honor that with more moderate workouts like pilates or running. As your energy declines, transition to mellower workouts like yoga, nature walks, or stretching.
Nutrition: Incorporating foods rich in magnesium and B vitamins as well as those that help boost serotonin production, will help you manage PMS symptoms and promote a more easeful menstrual cycle. These are foods like leafy greens, beans, quinoa, buckwheat, cacao, avocado, chicken, sweet potatoes, salmon, and spinach. If you struggle with premenstrual diarrhea, incorporate more soluble fiber with foods like apples, beans, berries, oats, flaxseed, and chia seeds. If you experience premenstrual constipation, ease up on these foods a little.
Starting anything new can have its hurdles, and cycle syncing is no different. Patience and flexibility are your allies here, along with a healthy dose of self-compassion. Cycle syncing is more than a wellness trend; it's a movement towards living in harmony with your body's natural rhythms. It's empowering, transformative, and, above all, a testament to the strength and adaptability of women. Ready to start your journey? Embrace the change, and let your cycle be your guide to better health and harmony.
If you are struggling with irregularity in your cycle, let me know! I love helping women get their cycles regulated so they can experience more ease in life.