Synchronizing your cycle doesn’t mean that your period starts on the same day with your friends. It’s about keeping your lifestyle in sync with your menstrual cycle. Why is it needed? Continue reading!
In modern society, women are credited with many qualities that they must possess. We should always be tireless, energetic, cheerful, play sports, eat right and motivate everyone else to do so. In general, we do not mind, but this is not always possible, primarily for biological reasons: our life activity is closely related to our cycle, on different days we feel differently, but it is generally accepted that regardless of this, the girl should always have the same energy. This is not so: on the contrary, adjusting to the cycle is not only correct but also useful. And don’t worry – this is not a sign of weakness at all.
Cycle sync involves adjusting your lifestyle, exercise, and diet for a specific day of your menstrual cycle. Someone thinks that this is an outdated technique, someone calls it biohacking. But the fact remains that it can help stabilize hormones in PCOS or irregular periods, increase libido, relieve PMS symptoms, and keep the body toned.
During different phases of the cycle, the amount of hormones in the body changes, so your emotions, moods, needs, and energy levels change. There are 4 phases.
MENSTRUAL PHASE (day 1-5)
It makes no sense to explain that this phase is one of the most difficult, because immediate bleeding begins. At the same time, you have side symptoms: you often cry, your chest swells, you constantly crave sweets, or you suffer from back and abdominal pain, weakness, and anxiety. In all cases, you need peace. During this phase, you experience the strongest drop in energy. Estrogen and progesterone levels are reduced.
What to eat: Meals rich in iron and B vitamins to replenish energy and blood loss.
How to Exercise: Choose yoga classes or long walks. It is better to refrain from high-intensity workouts. It’s not only about low energy, but also because your body feels more pain, and intense exertion can cause additional stress in the body and increase uterine contractions.
How to Maintain Mental Health: Avoid scheduling serious meetings these days, as you are more likely to feel faint and uncomfortable.
FOLLICULAR PHASE (days 6-14)
In this phase, estrogen and progesterone rise again, you feel full of energy, the brain works clearly and actively. You are again efficient and ready to conquer the world. Enjoy: this is the peak of our well-being in the cycle.
What to eat: Meals rich in vitamin E to support ovarian health. Sweet potatoes, walnuts, spinach, and broccoli work well. Also, don’t forget about proteins and greens to maintain estrogen levels.
How to train: This phase is ideal for high intensity workouts. Do you like cross-fit? Don’t let anything stop you.
How to Maintain Mental Health: This is the best time to have meetings and get-togethers with friends. Also, plan for these days to solve some important tasks, since your brain is at its peak.
OVULATORY PHASE (days 15-21)
At this time, you are at the peak of sexuality. Most likely, it is on these days of the cycle that your sex life is truly simmering and bubbling. Also, do not forget that there is a great chance of getting pregnant during this phase, so if you are planning a baby, do not miss the moment. During this period, estrogen, progesterone, and testosterone are at the top.
What to eat: Cruciferous vegetables (kale, broccoli, radishes, turnips) will help flush out excess estrogen, while magnesium foods like dark chocolate or spinach can help stabilize hormones.
How to train: You have so much energy that even hard training will have an invigorating rather than fatiguing effect. Therefore, try what you usually do not dare to.
How to maintain mental health: Go on a date, invite friends over, and talk to a counselor about your concerns. During this phase, you start to think especially clearly, and you will miss the social interaction.
LUTEAL PHASE (days 22-28)
Energy begins to decline as your body prepares for the next menstrual phase. Estrogen and progesterone, reaching their peak, plummet if the egg is not fertilized. This explains the fluctuations in your mood and energy swings.
What to eat: Choose foods that will help you calm down, such as root vegetables or hot soups. Foods high in vitamin C, such as citrus fruits or papaya, will help produce progesterone and eliminate estrogen.
How to train: Start reducing the intensity of your training, but do not give it up altogether. This will help relieve weakness and swelling. Go to yoga or Pilates.
How to Maintain Mental Health: Stay home and do household chores. Get in the mood for rest during your menstrual phase, so it’s best to complete all the small tasks ahead of time.
You can follow the phases using your smartphone, for example, by downloading the MyFlo app. The app not only tracks phases, but also gives advice on lifestyle and behavior at one time or another. In addition, it will tell you what exactly is happening to your body on different days of the cycle, and this is very convenient for understanding your own body.
Do not force yourself to do something heavy when you are most weak. This is normal, and it is not at all necessary to prove something to someone. We have every right to relax on certain days and stay all the time at home on the couch watching TV series without feeling guilty.
Zhanna Tarjeft, FNP is a certified Functional Medicine Practitioner and a founder of Sprouts Health Functional Medicine Practice in Gilbert, Arizona. Her articles are a matter of personal opinion and do not constitute direct medical advice. All conditions are unique and require the direct review and care of your own physician. To book an appointment with Zhanna Tarjeft contact her at (480) 550-9551