You are well aware of how you feel during and before your period. You may have also felt a sudden burst in energy during your cycle.
Hormone changes during your menstrual period can affect your mood, appetite, creativity, and social engagement. Cycle syncing allows you to adjust your lifestyle in order to feel better and achieve balance.
The idea that one can and should listen their body is revolutionary, says psychologist Susan Albers. Cycle syncing allows you to care for yourself differently.
What is the cycle syncing process?
It is the process of adjusting your daily routines to your menstrual cycles. It can detect the rising and falling of your sexual hormones, which can make you feel tired or energetic.
In Alisa Vitti’s 2014 book WomanCode, she introduced the concept of cycle syncing. It’s becoming a hot topic on social networks. Dr. Albers points out that cycle syncing has not been studied in a clinical environment. There is a great deal of research that supports the idea that mood and activity levels are different during each phase.
Many people focus on matching their diet and exercise with their cycle. You can also apply this to your work and relationships. Plan an evening with friends when you are in the most energetic phase of your cycle. You may want to just stay at home and binge-watch TV before or during your period.
What are the advantages of cycling?
Dr. Albers says that cycle synchronization can help you become more aware of the changes in hormones throughout the month. This knowledge is especially useful if you are trying to get pregnant and want to know when your ovulation occurs.
The cycle synchronization may help to balance hormones in those with polycystic Ovarian Syndrome (PCOS).
You may also benefit from tailoring your diet and exercise routine to your menstrual period.
- Reduce period symptoms such as cramps.
- Feel better.
- Lower stress.
- Reduce premenstrual (PMS),.
How does cycle syncing affect hormonal birth control?
Synthetic hormones are used to stop ovulation in hormonal birth control. Cycle synchronization is not possible if you are on birth control because these hormones will override the natural hormones.
Dr. Albers says, “It’s important to still pay attention to your own body even if it’s on birth control.” You may still experience fluctuations in your mood, appetite and energy. It can be beneficial to match your diet and activity with these changes.
How to sync a cycle
Learn about your menstrual cycles, which are a type of biological cycle known as an Infradian Rhythm. Most people mistakenly believe that their cycle is a simple matter of being on or off period.
What are the phases of menstruation?
Menstrual cycles are 28 days long, and have four phases.
- Periode (days 0-7): This refers to the period. Your uterine lining (endometrium), which causes bleeding, sheds. Estrogen has reached its lowest level, which means your energy levels have dropped.
- Follicular Phase (days 8-13): An increase in estrogen causes the endometrium of your uterus to thicken. You feel more energetic.
- Ovulation Phase (Days 14-15): You release an egg. Your testosterone and estrogen levels are at their highest, giving you a high level of energy.
- Luteal Phase: (days 16-28): (The sac left by the released egg, corpusluteum), produces progesterone to prepare your uterus for a fertilized ovary. PMS symptoms may occur at the end of the phase.
It is likely that your cycle does not last exactly 28 days. Dr. Albers suggests tracking your cycle with a calendar or an app, because most people differ. Attention to your body’s signals, including:
- Appetite.
- Behavior.
- Energy levels.
- Mood.
- Period and its symptoms
She says that it may take months to determine your cycle. Once you have a phase pattern, you will be able to adjust your diet and your exercise routine accordingly.
Cycle syncing your diet
The nutritional requirements of your body change throughout the cycle. Certain foods and nutrients are available to support you through these changes.
It can be difficult to eat the right foods at just the right time. Dr. Albers suggests creating shopping lists and meal plans for each phase. Consider shopping in advance, especially during your menstrual cycle, when you might not want to go grocery shopping.
Keep in mind as you read that these suggestions don’t apply to anyone. You should know what your body needs and how it responds to certain foods.
The nutrition for each phase includes
Menstruation and nutrition
Period symptoms include fatigue, irritability and cramping. For comfort, you may reach for sweets and pizza. Eating these foods during a period may throw your hormones off balance and deprive you of vital nutrients.
You can eat the following foods during menstruation:
- Iron rich foods are able to replace the iron lost through bleeding. Green leafy vegetables and lean meats, lentils, and beans are all examples.
- Vitamin C helps to increase iron absorption. Vitamin C is found in citrus fruits, berries and broccoli.
- Vitamin K can reduce heavy bleeding. Choose leafy greens and blueberries.
- Omega-3 fats reduce inflammation. Salmon, flaxseed, and tree nuts are foods that contain omega-3 fats.
Nutrition during the follicular stage
Choose foods that will support your increased energy. Complex carbohydrates and lean proteins, like brown rice and whole grain will help you fuel your higher intensity workouts.
Eat foods that balance estrogen as estrogen levels increase, such as:
- Cruciferous vegetables such as broccoli and cauliflower.
- Fermented foods such as sauerkraut and kimchi.
- Healthy fats such as Avocados, flaxseeds, and pumpkin seeds.
- Leafy greens.
Nutrition during ovulation
Your liver works hard to eliminate the excess estrogen. Continue eating estrogen-balancing foods.
A healthy diet in general can give you the energy and strength you need to get through this phase.
Nutrition during the Luteal Phase
The luteal period can cause PMS, cravings and hunger. High-fiber and complex carbohydrates, like cruciferous veggies, leafy greens, and sweet potatoes will help reduce hunger.
When you want a salty or sweet snack, dark choclate, fruits, nuts, and seeds can be substituted. Pumpkin Seeds contain high levels of Magnesium and can help reduce fluid retention.
Stay hydrated. Drinking water reduces bloating and brain fog.
Exercises for synchronizing your cycle
Listen to your body. It will tell you what it needs. Your energy level will determine the intensity of your exercise.
Exercise during menstrual period
This is the perfect time to do low-intensity exercises, like walking, stretching, or Pilates. “You might not feel like working out at all,” says Dr. Albers.
Exercise during the follicular stage
Start adding cardio workouts as your energy level increases. Swimming, group fitness classes and running are all great ways to increase your heart rate.
Exercise during the ovulation period
Use your peak energy with intense workouts such as:
- Boot camp.
- Kickboxing.
- Spinning.
Exercise during the luteal Phase
During this phase, you should focus on medium-intensity cardio exercises and strength training. As your period approaches, you should slow down.
Are supplements necessary to sync your cycle?
No supplements are needed to sync up your cycle.
Dr. Albers says that you should obtain the nutrients needed through your diet. ” Supplements may not be as safe as they seem. It is important to speak to your healthcare provider before taking any supplements.
Bottom line
It can change your life to be aware of the patterns and needs of your body. Cycle syncing can help you become more aware of your body’s needs and nurture it.
