By cycle syncing, use the hormonal power to tune in with your body and mental state. Match your diet and exercise with your menstrual phase to get a better mind and happier life. Here’s the complete guide curated for you.
Cycle Syncing
“Sometimes I’ve felt like my hormones take over my brain and body”
Are you feeling the same too? Especially in the pre-menstrual and menstruation phase, where anything—literally anything—could trigger our emotional state. The roller coaster of emotion, drama, and chaos over the simplest thing.
According to an early study published in the journal Archives of Gynecology and Obstetrics, hormone fluctuations during the monthly menstrual cycle have an immense impact on how our bodies react. Based on the research, hormones affect women’s appetite, mood, emotion, and sensory perception, as well as the part of the brain that works in mental function and memory.
Hormones may rule women. But have you tried to befriend those hormonal phases? By matching your lifestyle with your menstrual phase, you can get a better life experience and also get rid of that drama coming in every cycle.
Reduce extreme cramps, binge eating, and dramatic changes in mood during the day by cycle syncing. This term comes from Alisa Vitti, Functional Nutritionist, HHC, AADP. Cycle syncing is changing lifestyle, diet, and exercise to match the phases of the menstrual cycle.
Notes to mention: scientific evidence of this method is mostly old and weak, but many practitioners have tried it and given positive feedback. Talk to your doctor first if you have a specific health condition, such as chronic disease.
Also read: The Secret of Breathing: How ‘Just’ Breathing Improves Your Life
The 4 Sacred Phases
In the firsthand, understanding your phase in needed, as every woman’s period length is different. You can use a menstrual phase tracker to detect the phase you are in and match accordingly. Dinara Mukh, Hormone, and Nutrition Coach and also a TEDx Speaker, speaks about this in her TEDx Talks ‘Your Menstrual Cycle is Your Superpower’. Here’s the recap:
Menstruation
Usually, for 6-7 days, the level of estrogen and progesterone decreases, but prostaglandin will rise. Prostaglandin plays a key role in the general inflammatory response. In women’s cycle, prostaglandin is released in response to uterus discharge.
The body will be in restoration mode, so prioritize rest and listen to what your body needs. Don’t do any hard exercises like cardio. It’s better to do yoga, or gentle stretching to loosen up the stomach cramps.
What to eat: your body loses a certain amount of blood, so eat rich-iron food and drink enough water. Avoid fatty food, fast food, dairy, and salty food cause these foods will worsen the inflammation.
Follicular
From day 6 to 14 of the menstrual phase, the follicular phase begins. Mood keywords: excited, clear mind, and enthusiasm. Use this phase to work on new ideas and initiate projects. Prioritize taking on new experiences and be adventurous. Try light exercise such as low-cardio, because your stamina is still weak due to the low levels of testosterone hormone.
What to eat: Because your body prepares to release an egg, consider foods that are high in proteins like vegetables and grains.
Ovulation
During this stage, the hormones are partying! Estrogen peaks, while testosterone and progesterone are on the rise. It usually happens 14 days before your menstruation. What will you feel at this season? Oh well, estrogen peaks will give you a confidence boost. Time to mingle!
Prioritize on achieving your goals and connect with people. Ovulation phase is also the right time to build muscle, as testosterone is increasing.
What to eat: cooling foods like berries and salad.
Luteal
In the luteal phase, estrogen and progesterone will steadily rise and decrease itself near your period. This means, during one menstrual cycle, estrogen levels rise and fall twice during the menstrual cycle. You will feel more productive but easily fatigued because your body is preparing for the menstruation phase. But it’s a good time to focus on detailed work.
Prioritize embracing your focus and use it for productivity. Do strength training, like pilates or yoga.
What to eat: focus on high-magnesium foods, such as spinach, dark chocolate, etc.
In conclusion…
Women and their complexion, did you realize that you have the tools to empower your mind and body? By doing this method, you are also one step closer to a healthier life. After all, there is no harm in trying to be friends with these hormones. Now, are you ready to give it a try?
Reference
Farage, M. A., Osborn, T., & MacLean, A. (2008). Cognitive, sensory, and emotional changes associated with the menstrual cycle: a review. Archives of Gynecology and Obstetrics, 278(4), 299–307. https://doi.org/10.1007/s00404-008-0708-2
Krupp, A. (2023, February 8). Cycle syncing: Matching your health style to your menstrual cycle. Healthline. https://www.healthline.com/health/womens-health/guide-to-cycle-syncing-how-to-start
Reed, B. G. (2018, August 5). The normal menstrual cycle and the control of ovulation. Endotext – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK279054/#:~:text=Estrogen levels rise and fall,end of the menstrual cycle.
TEDx Talks. (2022, January 21). Your Menstrual Cycle is Your Superpower | Dinara Mukh | TEDxSFU [Video]. YouTube. https://www.youtube.com/watch?v=BFa2egx-jI8