Ever heard of "Cycle Syncing", hopefully you have... Either way, it is a very important topic that everyone should be familiar with. Whether you are someone who manages a monthly reproductive cycle, or you are the family member, romantic parter, friend, or loved one of someone who does --- it rings true that, "knowledge is power".
By having the awareness of how this cycle impacts the daily life and functionality of an individual, you can find methods of coping and navigating the ebbs and flows. If you are a boss or manager, if you have children approaching puberty, if you are a sports coach with women experiencing cycles on your teams, this is all valuable wisdom for you to have.
What is "Cycle Syncing"?
The practice of adjusting your diet and exercise to support the body during each phase. The average menstrual cycle lasts 28 days, but a “normal” cycle can last anywhere from 21 to 35 days with bleeding occurring for about 5 days.
There are four phases of the menstrual cycle, and contrary to popular belief, this cycle lasts the entire month. Most people are familiar with the "Menstrual Phase", because this is the week where the main, external, physical effects take place. Here is an overview of the four phases of the menstrual cycle:
Menstrual Phase:
The first phase is menstruation, which technically occurs during part of the follicular phase. This phase begins when an egg from the previous cycle is not fertilized. Because no pregnancy occurred (egg was not fertilized), the endometrium (the lining of the uterus) sheds through the vagina, which is what we call having a “period”. The menstrual phase starts on day 1 and lasts approximately 1-5 days. During menstruation, estrogen and progesterone levels are low, which can cause PMS symptoms such as cramps, bloating, increased acne breakouts, sore/tender breasts, feeling tired, and mood swings.
Hormone levels:
Estrogen and progesterone are low
Movement suggestions:
Rest is essential, do not push yourself
Do light movements such as nature walks, yoga, and stretching
Do lower intensity strength/cardio
Food suggestions:
Increase water intake
Eat magnesium-rich foods to reduce cramping and improve mood, such as; spinach, quinoa, black beans, whole grains, almonds, dark chocolate, popcorn and pumpkin seeds.
Eat iron-rich foods to support blood loss, such as; fish, liver, whole grains, spinach, kale, and tofu
Eat warming foods like soup, broth, stews, and warm spices
Drink soothing teas such as chamomile, peppermint, raspberry leaf to relieve cramps
Avoid or limit alcohol, caffeine, salty foods, or fatty foods
Sex + Lifestyle suggestions:
Journal
Meditation
Increase sleep
Sex drive may be lower
Many women report that having orgasms during their period may relieve their cramps.
Follicular Phase:
The follicular phase starts the first day of your period and lasts 13-14 days on average. By day 6 of this phase, estrogen, progesterone, and follicle stimulating hormone (FSH) levels steadily rise to stimulate the production of follicles (which contain an egg) on the surface of an ovary and thicken the uterus lining to prepare for pregnancy. An increase or “surge” of luteinizing hormone (LH) and increase of FSH ends the follicular phase. Symptoms noted during the follicular phase include higher energy levels, glowing skin, and an increase in your sex drive.
Estrogen, progesterone, and testosterone start low but begin to rise which may result in lower stamina at the beginning of the phase
Movement suggestions:
Early in the phase try light cardio, hiking, and light runs
Food Suggestions:
Eat lean proteins, such as; chicken, ground turkey, beef, salmon, clams, crabs, trout, lentils, and eggs
Eat whole grains, such as; oatmeal, brown rice, and quinoa
Eat sprouted and fermented foods, such as; broccoli sprouts, sprouted grain breads, kimchi, kefir, and sauerkraut
Eat fresh and steamed vegetables
Sex + Lifestyle suggestions:
Try new projects
Do activities that stimulate your problem-solving and brainstorming skills
Sex drive is naturally lower
Ovulatory Phase:
The luteinizing hormone (LH) surge causes the follicle to rupture and release the egg beginning ovulation. The ovulatory phase (ovulation) occurs around days 15 and 16 of your cycle, lasting 16 to 32 hours. Your ovulation day is your most fertile time. However, the timing of ovulation can vary from cycle to cycle and from woman to woman, which is why I recommend getting familiar with your body’s menstrual calendar to help you better estimate your own ovulation cycle. It ends when the egg is released, the egg can be fertilized for up to 24 hours after release. Because sperm can live up to 3-5 days, during each cycle there are approximately six days that pregnancy can occur. These six days include, five days before ovulation and the day of ovulation itself. This time frame is called the “fertile window”, the time in which intercourse can result in pregnancy. Symptoms of ovulation include changes in cervical mucus (becomes stretchy and clear like egg white), heightened senses, and breast or nipple tenderness/soreness. Some may experience “Mittelschmerz” or ovulation pain, which can feel like a dull or sharp cramp on the side of your abdomen where the ovary is releasing the egg.
Hormone levels:
Estrogen peaks (at all-time high) and testosterone and progesterone rise
High hormones can cause a surge of energy
Movement suggestions:
Maximize your potential, push yourself
Do high-intensity interval workouts
Do circuits
Do spin classes
Food:
Eat liver loving foods, such as; cruciferous vegetables (kale, bok choy, brussel sprouts, turnips, broccoli, and arugula), fatty fish, nuts, seeds, olive oil, peas, lentils, edamame, and oatmeal
Eat anti-inflammatory foods whole fruits (especially berries), vegetables, almonds
Sex + Lifestyle suggestions:
Try new projects
Do activities that stimulate your problem-solving and brainstorming skills
Pursue activities that cause you to use high energy
Sex drive is high!
Luteal Phase:
The next phase is the luteal phase, which lasts about 14 days but its outcome is determined by if the egg is fertilized or not. At the beginning of the luteal phase, luteinizing hormone and follicle-stimulating hormone levels decrease and estrogen increases. The ruptured follicle (from the ovulation phase) closes after releasing the egg, forming a corpus luteum. The corpus luteum produces the hormone progesterone. The increase in estrogen and progesterone causes the lining of the uterus to thicken to prepare for possible fertilization. If an egg is not fertilized or implanted (no pregnancy) then the corpus luteum degenerates, both progesterone and estrogen levels decrease, the uterus lining sheds, and menstruation occurs (the beginning of the new menstrual cycle). If the egg is fertilized, the corpus luteum continues to grow and there is an increase in progesterone and estrogen levels to maintain the pregnancy. Symptoms that may occur during the luteal phase include: mood changes, breast tenderness/pain/swelling, bloating, acne breakouts, weight gain, changes in sexual desire, and changes in appetite.
Hormone levels:
Progesterone dominates
Estrogen and testosterone begins high then wane (which can cause low energy and fatigue)
Energy may be low as the body is preparing for another period.
Movement suggestions:
During the first half of the phase try moderate exercises like pilates, strength training, and cardio
During the second half of the phase try low exercises like yoga, walking, and resting
Food suggestions:
Eat serotonin producing foods for mood boosting; such as, green leafy vegetables, quinoa, buckwheat
Eat magnesium-rich foods to reduce fatigue and low libido such as; dark chocolate, spinach, and pumpkin seeds
Eat vitamin B rich foods, such as; grass-fed beef, turkey, cod
Avoid or limit alcohol, red meat, dairy, carbonated drinks, artificial sweeteners, and salty foods
Lifestyle suggestions:
Prioritize self are like taking a bath getting a massage, or getting a facial.
You should tailor your activities to avoid anything that may trigger or worsen your PMS.
Sex drive may still be present, but you may need more stimulation to achieve climax.
It is essential to listen to your body and learn what its specific needs are during each phase of your cycle. Track your cycle length, how many days you menstruate during your period, what symptoms occur, how your energy is, how your sleep is impacted, and how your sex drive fluctuates to help determine what your body is trying to communicate to you. There are apps available to download that can help you track these aspects as well.
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