What is Cycle Syncing? 🔄

 

Cycle syncing is a concept that involves adapting your eating 🍏 and exercise 🏋️‍♀️ habits to the phases of your menstrual cycle. 

   

People often focus on syncing diet and exercise to their cycle, but you can extend the practice to other aspects of your life, such as work and relationships. For example, you might plan social events during the follicular phase when you feel more energetic, and opt for quiet nights at home during your period when you might prefer alone time and rest 🛋️.

   

 

What are the phases?

   

   

The ‘typical’ cycle is 28 days (can be anywhere from 21-35 days) and consists of four phases: 

 
 

Menstrual Phase (Days 1-7) 🩸

 Your period has arrived! Estrogen is at its lowest and energy levels are generally low. If you're looking for comfortable, 100% organic cotton period products, check out our Cottons Organic Period Range.

Follicular Phase (Days 8-13) 🌸

Estrogen rises and energy begins to increase.
 

Ovulation Phase (Days 14-15) 🌞

The ovaries release an egg. Estrogen and testosterone levels peak, leading to higher energy.
 

Luteal Phase (Days 16-28) 🌕

   
The sac left behind from the released egg (corpus luteum) produces progesterone to prepare the uterus for fertilization. PMS symptoms can appear toward the end of this phase as well as vaginal discharge. Cottons Organic Liners are a great product to use for discharge in order to keep your underwear squeaky clean and feeling fresh 🌿!

   

How do I start tracking? 🗓️

  
 Cycle syncing is all about tracking how your mind and body feel throughout your cycle and there’s no one-size-fits-all method here.  

   

Whether you use pen and paper or an app, consistency is key.

Pay attention to various aspects like:

○ Appetite 🍽️
○ Energy levels ⚡️
○ General mood 😊
○ Ability to focus 🎯
○ Sleep quality 😴
○ Bathroom habits 🚻
○ Changes in skin 🌟
○ Period & related symptoms 🩸

 

 

Cycle Syncing & Diet 🍽️

   

Your body’s nutritional needs vary throughout your cycle, and specific foods can support you during these changes. Keep in mind, these are general suggestions. It's important to find what works best for you.

 

   

Nutrition in the Menstrual Phase
 

Common symptoms include cramping, fatigue, and irritability. You may crave sweets or carb-loaded foods like pasta and chips, but these foods can throw your hormones out of balance and increase period symptoms.

 

Focus on replenishing nutrients including:

 

Iron-rich foods 🥩 
(Lean red meat, lentils, beans, leafy greens) to replenish lost iron during bleeding.

 

Vitamin C-rich foods 🍊

(Citrus fruits, berries, broccoli) to aid iron absorption.

 

Omega-3 fatty acids 🐟

(Salmon, flax seeds, nuts) to reduce inflammation, cramping and improve symptoms of depression.

 

Vitamin K-rick foods 🥬
(Leafy greens, blueberries, eggs) to reduce heavy bleeding.

 

Nutrition in the follicular & ovulation phase

 

During these phases, lighter foods and those that support increased energy levels are beneficial. Lean proteins (eggs, chicken, beef, pork) and complex carbohydrates (rice, oats and quinoa) will fuel higher-intensity workouts. 

   

Foods that help balance estrogen include:
 

○ Cruciferous vegetables: 🥦 (broccoli, cauliflower, cabbage, kale)

○ Fermented foods: 🥒 (kombucha, sauerkraut, kimchi)

○ Healthy fats: 🥑 (avocados, flax-seed, pumpkin seeds, olive oil)

○ Leafy greens: 🥗 (spinach, kale, bok choy, swiss chard).

 
 

Nutrition in the Luteal Phase 🌕

○ High-protein foods 🍗 such as lean meats, fish and eggs
○ High-fiber foods 🥦 including cruciferous vegetables, leafy greens and sweet potato
○ Magnesium-rich foods 🌰 like pumpkin seeds to reduce fluid retention
○ Staying hydrated 💧 in order to reduce bloating and brain fog

   

Cycle Syncing & Exercise

 
As hormone levels fluctuate, so do energy and mood, affecting your approach to fitness. Cycle syncing helps tailor your exercise routine to these changes.

 
   
 Exercising in the Menstrual Phase
 

Estrogen and progesterone are at their lowest leading to lethargy. Focusing on low-impact movements like yoga or gentle walks 🚶‍♀️ can be very beneficial. Listening to your body is crucial, there’s no need to “push through” during this time.

 

Exercising in the Follicular Phase
 

With rising estrogen and progesterone, energy levels increase making it a great time for endurance 🏃‍♀️ or resistance training 🏋️‍♀️. Activities like hiking, swimming, group fitness classes and lifting heavy can feel particularly rewarding.

   

Exercising in the Ovulation Phase
 

 During ovulation, you very well could feel extra alert and energetic 🌞. Intense exercise such as HIIT, spin classes 🚲, and lifting heavier 🏋️‍♀️ may feel more manageable than normal.

   

   

Exercising in the Luteal Phase
  

This is where you’re more likely to start losing steam and you probably need to give yourself more time to recover. Medium-intensity cardio and strength training are suitable during this phase 🌕. 

   

The luteal phase can also have a greater effect on mental health. If you’re more prone to feeling “down” during this time, focusing on activities you enjoy will help manage emotional stress. Maybe it means swapping out a gym session with something like a gentle stroll with a friend or restorative yoga 🧘‍♀️.

 

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Cycle syncing is a powerful way to understand your body and menstrual cycle better. By aligning your lifestyle with your cycle, you can nurture your body and mind more effectively and live a more balanced, harmonious life 🌈💖.