I bet you are all too familiar with the dreadful feeling of realizing that your period is about to start. Maybe you feel super tired but you have a jam-packed day or you are feeling sick. Throughout your menstrual cycle, hormonal shifts can have a significant impact on your daily routine. Cycle synching can be an effective way to decrease PMS symptoms by being more present with your body.
Cycle syncing is the practice of aligning various aspects of life, such as diet, exercise, work, and social activities, with the different phases of the menstrual cycle. Women's bodies undergo hormonal fluctuations throughout the menstrual cycle, and syncing activities accordingly can optimize health, well-being, and productivity. The menstrual cycle contains four phases. Yes...that's right I said four! Most people only know/care about the first phase, the menstruation phase, but learning about all the phases can improve your well-being. A cool way to remember each phase is to use the name of the season it mirrors.
Here are the typical phases of the menstrual cycle and how cycle syncing might apply:
Menstrual Phase= Winter season (Days 1-5): This phase starts with menstruation. Known as the winter season because women typically want to stay inside and rest. Â Activities might include: rest, light yoga, and self-care due to potentially lower energy levels and hormonal changes. What to add to diet: iron-rich foods, magnesium-rich foods and, warm comforting foods
Follicular Phase = Spring Season(Days 6-14): This phase begins after menstruation ends and lasts until ovulation. Hormones like estrogen rise, leading to increased energy levels and mood stability. Known as spring season it can feel like a sunny day after a dark winter. Activities might include: more intense workouts, focusing on new projects or goals, and social engagements. What to add to diet: Fresh fruits, vegetables high in fiber, light proteins, and w whole grains
Ovulation (Around Day 14): This phase occurs when an egg is released from the ovary. Estrogen peaks, and some women might experience heightened energy and creativity. Known as the summer season because your body is at its peak. An example of this is you might recognize your skin is clear/glowy during this time. Activities might include: socializing, networking, and taking on challenging tasks. What to add to diet: Foods rich in omega-3 fatty acids , cooling and hydrating foods foods
Luteal Phase (Days 15-28): This phase occurs after ovulation and ends with menstruation. Progesterone rises, which can lead to increased appetite, lower energy levels, and mood changes. Known as the fall season because your body is preparing for menstruation. Activities might include: gentle exercises like yoga, focusing on detail-oriented tasks, and practicing self-care. What to add to diet: Complex carbohydrates and calcium-rich foods
Cyle synching is all about adapting your health and lifestyle habits to fit in with your body's natural cycle. Unlike men, women's hormones can fluctuate significantly depending on their cycle. This can affect a woman's...
energy levels
mood/mental well-being
sleep quality
skin changes
food cravings
bathroom habits
By cycle synching, you can understand your body's natural flow which can lead to hormone balance, limiting PMS symptoms, or regulating bodily functions. This practice can be beneficial for those with menstrual disorders. If you are interested in cycle synching it's helpful to track your cycle. You can do this by keeping a notebook or downloading a tracker app.
As with any lifestyle change, consulting with a healthcare provider can provide personalized guidance and ensure activities align with individual health needs.
Resources
Blossom and Grow Wellness Center offers a range of wellness services such as yoga, meditation, and support groups.
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