Cycle Syncing 101
So, you’re a woman. Or you know a woman. Maybe you’re 5 years into period tracking and holistic balancing. Maybe you’re 10 years on birth control and feeling anxious, imbalanced and frustrated with no idea which direction to go. Maybe you’re somewhere in the middle. No matter where you are in your journey, aligning your life around your cycle can help you to optimize your productivity, enhance your self love, and boost your emotional wellbeing.
As you may know, your menstrual cycle consists of four phases. Each of these phases serves a specific purpose surrounding your body’s preparation for a fertilized egg, and the reset when it is not. With each phase comes fluctuating hormones and energy levels, leading to your body requiring different nutrients and care during each phase. Tapping into this sense of how to track where you are in your cycle, and what your body needs during each stage, allows you to adjust your work, exercise, diet, and social life to better flow with your body’s current requirements, ultimately allowing for peak performance in all aspects of your life.
So what does your body need in each phase? Let’s get into it.
We have 4 phases of the menstrual cycle :
Menstrual (Active bleeding. Day 1 of your cycle is the first day of period)
Follicular (Day after your period ends until ovulation)
Ovulatory (4-5 days before your egg is released and the day it is released)
Luteal (Day after ovulation until day before next period)
PHASE 1- MENSTRUAL
Usually lasts 4-7 days. All hormones are at their lowest. This makes your energy levels low. You should be prioritizing rest and getting an extra 1-2 hours of sleep at night if possible. Really listen to your body here. Don’t overdo it. If you feel up to it, exercise during your period can look like walking, meditation, sitting in the sauna, and light stretching. For nutrition: think hearty stews, warm tea, red meat, magnesium and iron rich foods, and bone broth. Try to avoid caffeine as best you can, and make sure to increase hydration. While physical energy is low, our intuition is high. Your menstrual phase is a great time to reflect on the past month, think about what you are needing, and determine steps to attain those goals. Journal and spend time looking inward during these few days.
PHASE 2- FOLLICULAR
Follicular = feel good phase. In preparation for ovulation, estrogen begins to rise while progesterone stays mellow, allowing for a gradual increase in energy, creativity, and brain power. With the increasing energy, you will also feel the most outgoing, have a larger appetite, and be motivated to crush that to-do list. Take full advantage of this phase to try new things, eat more dense meals, take care of business, allot time for skin care, and socialize. This is also the time to intensify your exercises, get the heart rate up and the blood flowing. Refuel with high fiber, quality protein, and cruciferous veggies. With all this brain power, the follicular phase is a perfect time for mindfulness- think journaling, diaphragmatic breathing, and cold plunges.
PHASE 3- OVULATORY
While ovulation is only one day, the ovulatory phase encompasses 4-5 days prior to ovulation, and ovulation day. This is also known as the fertile window since this is when it is possible for you to become pregnant - yes, becoming pregnant is only possible for up to 6 days a month (sperm can live inside the vagina for up to 5 days and you ovulate one day). During this phase, estrogen peaks and the egg is released. With estrogen at its cyclical high, so is your energy, confidence, and motivation. Now is the time for new records in the gym, high intensity cardio, and spiking that heart rate. To flush excess estrogen, focus on digestion with high fiber, raw veggies, and healthy fats. With motivation and creativity also peaking, this is a great time to hunker down at work and make important decisions.
PHASE 4- LUTEAL
The last phase in your cycle begins after the egg is released, and if unfertilized, your body begins preparation to shed the built up uterine lining. This is when progesterone rises and then falls again, leading to a decrease in energy, but an increase in attentiveness. This is when it is really important to listen to your body and not to push too far if you aren’t feeling up to it. If you do feel up to exercising, long walks, functional training, and Hatha yoga may be good options- think slow and strong movements. The luteal phase is a time to get organized, focus on details, and tie up loose ends. Increase carbs and healthy fats to support your body as it closes a cycle and begins a new one.
Let’s make one thing clear- just because you may have been told your entire life that painful periods and PMS symptoms are common, does not make them normal. While most of us associate our periods with a dreadful time of the month full of unpleasant moods, cramps, skin flare ups, and whacked out emotions, getting in touch with your cycle and learning that all of those symptoms are actually your body’s way of telling you something is a beautiful gift. Once you learn to listen, you will be able to not only understand why you feel the way you feel, but you can then better support and adjust your diet, exercise, and lifestyle accordingly. It is extremely empowering to take control of your body and connect it with your mind and spirit. Happy syncing lovelies :)
