Do you have a desire to feel more in tune with your body? Learning more about your body’s cycle of hormonal changes and how to honor them through social, emotional, and physical decisions can help strengthen these feelings of intuition.
“Cycle syncing” is a practice that guides how to care for your body through these hormonal fluctuations, which can lead to decreased prevalence of PMS symptoms, gentler periods, and a greater understanding of how we can feel our best no matter what “time of the month” it may be.
Many things can change in a month- how motivated and inspired we feel to do things, as well as how we want to eat, exercise, work, and socialize. These changes are all greatly affected by the hormonal fluctuations that occur. We must have flexibility in honoring these innate desires, as opposed to pushing our bodies to do things they may not have the capacity to do at this time. By “syncing” our daily decisions based on what cycle phase we are in, we can start to understand and connect how we can support our body in feeling its best.
The Four Menstrual Cycle Phases: Your Complete Hormonal Guide
It is important to remember that hormonal cycles look different for each individual, depending on the length of days we may experience each phase, how our energy may feel, what foods we may be craving, etc. Therefore, “cycle syncing” is not a “one size fits all” approach, and should be adapted based on your needs.
The following dives into a general “cycle syncing” guide of what we experience hormonally during each phase, how we may be feeling because of this, and ways we can honor these feelings by how we care for our bodies.
Menstrual phase (3-7 days)
- The menstrual phase starts when bleeding occurs on the first day of the menstrual cycle.
- At this point, our hormones (progesterone and estrogen) are at their lowest levels, leading to the shedding of the uterine lining.
- Energy is at its lowest, and our bodies need extra nourishment and time to rest. It is suggested that people spend more time alone and limit social activities.
- Focusing on grounding and warming foods such as cooked grains, iron-rich proteins, cooked vegetables, soups, and stews can help the body feel nourished and safe. We also want to provide the body with minerals we may be losing as we bleed, such as zinc and iron.
- Focusing on restorative and gentle movement is best – think rest days, incorporating gentle yoga, walking, or stretching if desired.
Follicular phase (7-10 days)
- Begins the day after the menstrual phase ends.
- At the beginning, our hormones are still at low concentrations but slowly begin to rise throughout this phase, particularly estrogen and testosterone. FSH is released to prepare for ovulation.
- Energy rises, motivation increases, and you may be feeling particularly inspired and creative. Now is the time to engage in new activities or experiences!
- Our body can take on a more energizing and challenging movement, so it is a great time to try a new workout class!
- We may be looking for more hydrating foods, such as fruits and vegetables.
- Foods that contain phytoestrogens, such as organic tofu, ground flax seeds, and oats, help the body to prepare for ovulation.
Ovulatory phase (3-4 days)
- Fertility is highest at this point, and estrogen and testosterone are at their peak. One is most likely to get pregnant during this time.
- Energy may feel at its highest, you may feel increased confidence and a strong desire to be social.
- It may feel best to engage in higher-intensity workouts that get a good sweat going.
- Including fermented vegetables at this stage can help support our gut health, which can be affected by the rise of estrogen at this time.
Luteal phase (10-14 days)
- The longest phase begins once ovulation ends and lasts until the first day of the menstrual phase.
- In the first half of the phase, estrogen and progesterone rise, with progesterone being at its highest. During the second half of the phase, our hormones start to decrease in concentration- the drop of progesterone specifically causes the more “common” PMS symptoms.
- Energy is “stable” in the first half of the phase; we may feel focused on “getting things done”, such as finishing projects or organizing spaces. During the second half of the phase, energy declines, and feelings of exhaustion increase. We may feel we want some extra alone time- think about including some extra self-care.
- Appetite may increase, and including warming complex carbohydrates at this time can help our body to feel nurtured. Foods rich in B vitamins are important to include to help with progesterone production. Including additional fiber and cruciferous vegetables can help your body detox excess estrogen at this point.
- During the first half of the phase, moderate-intensity movement may feel appropriate. In the second half of the phase, it is best to reduce the intensity of workouts and honor the lower energy you may be feeling. Lower intensity movement, such as moderate weight lifting, yoga, pilates, and more rest, may feel best now.
Benefits of Working with a Registered Dietitian for Cycle Syncing
Working with a dietitian to determine how to “cycle sync” in a way that feels best for you can lead to many benefits, including improved mood, increased energy, better sleep, improved fertility, enhanced productivity, period symptom management, and more. Whether you incorporate one or all suggestions, “Cycle syncing” can be a form of self-care that can leave you feeling your best, most intuitive self.
