Everything you need to know about cycle syncing
Being a woman is dynamic; we can wake up every day of our cycle and feel totally different to the day before. The ever changing hormone levels mean that we are never in the same hormonal state twice in a month. Gone are the days of popping pain killers and pushing through; cycle syncing is learning how to work with our period not against it.
Cycle syncing is the practice where we essentially “sync” external factors with where we are on our cycle. It not only focuses on nutrition but also our physical activity, sleep, sex, commitments with work and social outings. This allows our brain and body to have better continuity with the rise and fall of different hormones throughout the month. For instance, eating lighter meals or less caloric dense foods at the beginning of our cycle as our metabolism is running slower. Or, around ovulation when hormones are stimulating social and verbal centres of the brain, planning larger gatherings or commitments. Leaning into how we are feeling throughout the month has proven to have better health outcomes, satisfaction with life and more productivity for many women who choose to cycle sync.
So let’s break it down:
Menstrual phase: begins with day one of your bleed and ends when your period stops
What’s actually happening?
Hormones are at an all time low and prostaglandins are at an all time high; the lining of the uterus is shedding. You are losing blood and also nutrients such as iron, b12, vitamin C and B9. This is your inner winter; this is when you feel your most inward, introverted and slow. Focusing on replenishing nutrients, anti-inflammatory foods and avoiding anything that spikes prostaglandins or inflammation (I'm looking at you coffee and alcohol).
Food sources to increase: beef, fish, turkey, liver, turmeric, ginger, cinnamon, cayenne, cardamom, cumin, garlic, parsley, spinach, kale, broccoli, mushrooms, beetroot, capsicum, lentils, kidney beans, chickpeas, citrus fruits, strawberries, cherries, pineapple, mango, papaya.
This should be when you are hydrating the most; you are losing water through your bleed. Limit high intensity workout - this is the perfect time for yin yoga, stretching and walking.
Follicular phase (phase 2): days 6-13
What’s actually happening?
Hello inner spring! Your body is now preparing for ovulation; egg follicles are maturing and oestrogen and testosterone are rising. You typically feel the most confident and energetic; mental cognition and memory are high and you think and move your quickest.
Food sources to increase: beef, fish, lamb, eggs, chia seeds, quinoa, pumpkin seeds, peanuts, almonds, walnuts, hemp seeds, banana, apple, apricot, kiwi, blueberries, sugar snap peas, kale, green beans, green peas, carrots, sprouts, artichoke, parsley, sweet potato, brown rice.
This is your time to shine! Use your increased energy to push your body and mind - high intensity and strength training is ideal.
Ovulatory phase: roughly days 10-18
What’s actually happening?
This is your fertile window; your body is gearing you for reproduction; the “chosen” egg is being released into the fallopian tubes for fertilisation. Oestrogen is peaking and as will your libido. This is your most flirty, social and outgoing time of month; harness this extroverted energy and go mingle, have fun and spread those social butterfly wings. Time to incorporate lots of bright foods to match your inner summer.
Food sources to increase: beef, fish, eggs, shellfish, cauliflower, broccoli, all cruciferous greens, tomatoes, potato, eggplant, zucchini, lettuce, cucumber, radish, watermelon, grapes, grapefruit, plums, pears, peaches, berries, goji berry, maca, microgreens, spirulina, sunflower seeds, macadamia nuts, pistachios. Adding a greens powder to your water to sip on throughout the day for added fibre and detoxification.
Luteal phase: days 14 - 28
What’s actually happening?
Autumn is here. If this egg is not fertilised for pregnancy it will then disintegrate and your body is now preparing for another bleed. Hormones are slumping; as oestrogen falls, so down serotonin causing lower emotions and moods. Progesterone spiking can cause cravings for high carb foods and an increased appetite in general. Listening to your body here is key; enjoy the energy you may have at the beginning of this phase and as it starts to dwindle - honour that.
Low intensity movement, cancelling plans if you feel called to and retreating back to your inner introvert. Be kind to yourself; give your body what it needs. This may look more indulgent than the other three phases but these cravings happen for a reason. It's time to load up on essential nutrients needed for menstruation and extra liver support to assist in reducing PMS; magnesium, iron, zinc, b6 and b12 are key!
Foods sources to increase: bone broth, beef, tuna, salmon, liver, oysters, kale, rocket, cabbage, avocado, figs, raspberry, sweet potato, carrots, banana, plantain, potatoes, brown rice, almonds, sunflower seeds, black beans, chickpeas, pasta, dark chocolate, walnuts.
Want to learn more about cycle syncing? I’ll be diving into more detail on this over the coming months. Keep your eyes peeled for more information.