Cycle syncing for your menstrual cycle

Wouldn’t it be great if your menstrual cycle slotted perfectly into your life, no mess, no fuss, no surprises? If there was a way to prevent extreme mood swings and pretty much enjoy an even keel of hormonal balance throughout the month? 

If you get periods, you might feel different levels of energy at different times in the month because of changing hormones. Adjusting your lifestyle and diet to match these hormone changes, known as cycle syncing, can help you balance hormones and improve your health. 

The concept of “cycle syncing” was first coined by Alisa Vitti, a holistic health coach. In her book, WomanCode, she wrote about the nuances of hormonal health, based largely on her own history with PCOS. The book focuses on how women can learn to control their hormones and take their health into their own power.

What’s it about?

Cycle syncing starts with understanding your endocrine system, that is, the home of your hormones. No need to learn all the fancy medical-ese. The basic idea is to recognise how hormones work, triggers and effects, and how to take control of your lifestyle to ensure a smoother, easier menstrual cycle. 

As Vitti writes in WomanCode, “Hormones affect everything. Have you ever struggled with acne, oily hair, dandruff, dry skin, cramps, headaches, irritability, exhaustion, constipation, irregular cycles, heavy bleeding, clotting, shedding hair, weight gain, anxiety, insomnia, infertility, lowered sex drive, or bizarre food cravings and felt like your body was just irrational? It’s not; it’s hormonal.” 

The point of cycle syncing is to prevent the extreme highs and lows and work toward an equilibrium.

How it works

To start cycle syncing, keep track of your menstrual cycle. This will help you understand which phase your body is currently in, and which comes next. It's important to understand your menstrual cycle, which is a biological rhythm called an infradian rhythm. 

We may think that a cycle means being on and off a period, but the menstrual cycle has three definitive phases:

• The follicular phase (before egg release)
• The ovulatory phase (when the egg is released)
• The luteal phase (after egg release)

In the context of cycle syncing, the menstrual bleeding phase is regarded as the fourth phase. 

Since your hormones, cravings and energy change throughout the cycle, it's a good idea to adjust your nutrition intake to match these natural fluctuations. By eating the right foods at the right times, you can help prevent symptoms like mood swings, cramps, headaches, back pain and low energy. 

Foodie friends during the phases:

• Menstrual: manage cramps with chamomile tea and stay away from coffee and sugary drinks.
• Follicular: focus on wholegrains like quinoa, and fermented helpers like yoghurt to boost gut health.
• Ovulatory: to keep those energy levels up, eat good proteins like chicken and fish and leafy greens like spinach and kale.
• Luteal: reach for complex carbohydrates like sweet potatoes, brown rice, and wholegrain breads to help regulate blood sugar levels and provide a steady source of energy.

Exercise phases

During your menstrual phase, it's important to prioritise rest and self-care. Try to focus on gentle forms of yoga, restorative walks and moderate exercise like swimming. In the follicular phase, you can incorporate more dynamic forms of exercise like hiking, light jogging or a more intense yoga that builds up a sweat.

As you approach ovulation, your testosterone and oestrogen levels reach their peak, enhancing your athletic performance. Make the most of it and try high-intensity interval workouts or take a spin class to maximise your potential. During the luteal phase, testosterone and oestrogen levels decline while progesterone levels rise. Now’s the time to go for strength training, Pilates, or more challenging forms of yoga.

References:

• https://www.cnn.com/2022/12/23/health/exercise-fitness-menstrual-cycle-syncing-wellness-partner/index.html#:~:text=The%20premise%20of%20cycle%20syncing%20is%20relatively%20simple.,to%20each%20phase%20as%20well.
• https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle/

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.