Jonathan Borba on UnsplashWe’re not really talking about the “sync up” with your close friends here, although that is a fun thing to entertain. When we say cycle syncing, we mean catering your week-to-week to different parts of your menstrual cycle.
We did an article on the benefits of cycle syncing in terms of fitness *LINK HERE*, but now we’d also like to talk to you about the other areas of your life where cycling can improve your day-to-day.
What Is Cycle Syncing?
According to gynecologist Dr. Cassandra Simmons, cycle syncing is the awareness and adjustment of diet, exercise, and sleep habits to best support your body during each phase of your menstrual cycle.
In an interview with Women’s Health, she said, “Although cycle syncing may be easier for people with regular periods, anyone can benefit from understanding how hormones affect almost every system in the body and day-to-day functions.”
It’s also noted that folks using contraception methods are less likely to be able to try cycle syncing due to the suppression of their cycle.
The beauty of cycle syncing is that it’s personal, so you can tailor your week-to-week to fit you, and you alone. You’ll usually follow a four-phase routine, which aligns with your menstrual, follicular, ovulation, and luteal phases.
Diet
Your menstrual phase usually comes with low energy, cramping, cravings, and increased bleeding. While it’s more common to want comfort foods or sweets, you’re actually better off eating a lot of iron-rich foods. This could be beans, leafy greens, or red meat.
Vitamin C-rich foods are also known to help with iron absorption, so this is also a good time to munch on berries, bell peppers, citrus fruits, broccoli, or tomatoes.
Your follicular and ovulation phase is usually a high-energy period in your life, so this is a good time to eat foods that help with energy production. Lean protein, non-starchy veggies, healthy fats, and complex and high-fiber carbs are your best bet.
Often regarded as the low-energy point in your cycle, the luteal phase often comes with mood swings, bloating, and irritability. You’re also more likely to feel hungry during this period. This is also a good time to eat lean protein and complex carbs, as well as dark chocolate, fruit, and nuts.
Other areas
Cycle syncing doesn’t stop at diet and exercise, it can also be used to help with personal decisions like social outings or self-care routines.
Skincare:
Menstrual Phase - gentle cleansers, hot baths/showers, massages
Follicular & Ovulatory Phase - Lighter skincare, purifying masks
Luteal Phase - deep moisturization, soothing skincare, dry brushing
Lifestyle:
Menstrual Phase - Journaling, slowing down, meditating,
Follicular & Ovulatory Phase - Socializing, creative hobbies, new projects, networking
Luteal Phase - Journaling, rest, stress-reducing activities, deep breathing
Again, these are only recommendations. If something here doesn’t work best for you, then swap it out for something else! The important thing is understanding where your hormones are at and what feels best for your body at that time.
