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, including 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 before or during your period if you prefer alone time and rest 🛋️.

   

 

What are the phases?

   

   

The 'typical' cycle length is 28 days (can range from 21-35) and consists of four phases: 
 

🩸 Menstrual Phase (1-7): Your period has arrived! Estrogen is at its lowest and energy levels are low. If you're looking for comfortable, 100% organic cotton period products, check out our Cottons Organic Period Range. 

🌸 Follicular Phase (8-13): Estrogen rises and energy increases.

🌞 Ovulation Phase (14-15): The ovaries release an egg. Estrogen and testosterone levels peak, leading to high energy.

🌕 Luteal Phase (16-28): The sac left behind from the released egg (corpus luteum) produces progesterone to prepare the uterus for fertilization. PMS symptoms can appear towards the end of this phase, as well as vaginal discharge. 

 

   Cottons Organic Liners are great 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. Remember, 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, with specific foods supporting 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, but these foods can throw your hormones out of balance and worsen symptoms.

 

Focus on replenishing nutrients including:

 

Iron-rich foods 🥩 like lean red meat, lentils, beans and leafy greens to replenish lost iron during bleeding.

 

Vitamin C-rich foods 🍊 such as citrus fruits, berries and broccoli to aid iron absorption.

 

Omega-3 fatty acids 🐟 including salmon, flax seeds and nuts to reduce inflammation, cramping and improve symptoms of depression.

 

Vitamin K-rick foods 🥚 for example, leafy greens, blueberries and eggs to reduce heavy bleeding.

 

Nutrition in Follicular & Ovulation Phases

 

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

   

Foods that help balance estrogen include:
 

○ Cruciferous vegetables 🥦 like broccoli, cauliflower, cabbage and kale.

○ Fermented foods such as kombucha, sauerkraut and kimchi.

○ Healthy fats 🥑 including avocados, flax-seed, pumpkin seeds and olive oil.

○ Leafy greens such as spinach, kale, bok choy and swiss chard.

 
 

Nutrition in the Luteal Phase 🌕

○ High-protein sources such as lean meats, fish & eggs.
○ High-fiber foods 🥔 including cruciferous vegetables, leafy greens & 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 lower impact movements like lifting lighter weights, yoga or 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 🏃‍♀️ and more intense resistance training 🏋️‍♀️. Activities like hiking, swimming, group fitness classes and lifting heavy can feel very rewarding.

Exercising in the Ovulation Phase 

You very well could feel extra alert and energetic! Higher intense exercise like HIIT, spin classes 🚴‍♀️, and lifting heavy 🏋️‍♀️ can 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 prone to feeling “down” in this time, focusing on activities you enjoy will help manage emotional stress. Maybe it means swapping out a gym session with something like a hike with a friend or restorative yoga 🧘‍♀️.

 

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Cycle syncing is a powerful way to understand the 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 🌈💖.