The research is limited. The term, modern. However, my belief in the practice of cycle syncing, unwavering.
Cycle syncing involves intentionally tracking your cycle and aligning your diet and exercise with each day of your cycle. The result:
- More balanced cycles
- Less PMS symptoms
- More energy
- More joy – seriously. I experience little to no PMS symptoms now. Gone are the days of menstrual migraines (an issue I had for years), unpredictability, bloating, etc.
*Of note, this practice applies to women who are in a stage of life experiencing menstruation. If you are on a synthetic form of birth control, may I first encourage you to find peace with your cycle again. Hormones and menstrual cycles are not to be feared. Replacing your natural hormones with synthetic ones provides a state of imbalance. Yes, I am going against conventional medicine here, and perhaps your OBGYNs recommendation … but, that is my goal with AWH. To challenge and encourage you to ask questions of yourself, of your body’s norms, and what conventional medicine advises. To empower you to do your own research and come to a conclusion about your health that brings peace.
The Menstrual Cycle
There are four phases to the menstrual cycle:
- Menstruation: The first day of your period
- Follicular phase: Begins on the first day of your period and ends at ovulation
- Ovulation: Usually occurs around day 14 of a 28-day cycle
- Luteal phase: Lasts from about day 15 to day 28
Significant hormone fluctuations occur during each of these four stages, and intentionally eating foods to support your hormones will yield a wealth of benefits. As a mother of a young daughter, and aunt to 6 young ladies, I am on a mission to understand menstrual cycles.
As a young woman I pursued avenues to avoid having a period – for years. Finally, when I began my journey into holistic living, of more authentic living, I found a peace – and actually enjoyed the knowledge that comes from understanding your cycle.
Diet
Nutrition plays an integral role in balancing your hormones. It is commonly known that iron-rich and Vitamin C foods (which increased iron absorption) can support the menstruation phase:
- Iron Rich examples:
- lean, 100% grass fed red meat
- green leafy vegetables (enjoy those kale chips!)
- lentils, and beans
- Vitamin C examples:
- fruit
- berries
- broccoli
When entering the follicular stage focus on lean proteins, healthy fats (avocados, quality olive oil, nuts and seeds) and higher-fiber carbohydrates.
During ovulation try to increase antioxidants and you may find you have less cravings during this time.
There are quite a few Internet resources that go deep into specifically what to eat (what nuts, what type of fish, meats, etc.) for each menstrual stage. I prefer to intuitively eat and my diet naturally consists of lean protein, higher fiber carbs, and plants of plant variety/nuts/seeds. While I do not have specific foods to share with you, know there are resources you can find to support specifics. Overall, I cannot emphasize the importance of a whole-foods diet, minimizing processed foods, and focusing on the sourcing of all animal products.
Fasting
Dr. Mindy Pelz’s book, Fast Like A Girl, has provided a foundation of support towards understanding the importance of aligning fasting principles with your cycle. I first heard Dr. Pelz speak on The Diary of a CEO podcast and was intrigued, actually more than intrigued, my mind was blown. It was an ah-ha moment as to why I had more energy on certain days of fasting vs. others. I realized that I was approaching my workouts and fasts all wrong. They were in alignment with my wishes which created hormonal imbalance.
Intermittent Fasting has immeasurable health benefits, and after realizing the importance of timing, I began to align my fasting protocols with Dr. Pelz’s recommendations. {Note, I do not follow all of her dietary recommendations, but the general principles are there}.
I defer you to her book for fasting protocols (out of respect for her intellectual property). However, to provide some context at a minimum I fast 13h every day. It is incredibly simple. Eat an earl(ish) dinner and then do not eat again until breakfast. I aim to “break my fast” during breakfast with protein or vegetables first > carbs. During certain periods of my cycle I will challenge myself with longer fasts, and the rest of the month I stick to 13h.
Exercise
In addition to syncing my diet, I try to be mindful of exercise patterns so as to not put undue stress on my body. For example, around ovulation, there is a rise in estrogen and you may naturally find you are more creative with more energy. Take advantage of that time to push yourself physically, or to carve out time for stillness and creativity.
During the luteal phase, be kind to your body. Progesterone is more dominant and needs a relaxed state. Progesterone thrives when your adrenals (stress hormones) are balanced and therefore I try to listen to my body and Oura ring vs. following my natural physical inclination.
High-intensity workouts used to be something I pursued, now, I just walk, daily, and sometimes twice a day. I also try to follow sometime of movement daily – favorites are Swan by Carolina or Melissa Wood Health. Both have affordable programs that are challenging, but easy on your joints.
However, if I feel the need for more – I follow this plan to align my workouts with my cycle:
Days 1-7: Yoga/low flow
Days 8-12: HITT, or I increase cardio (Peloton, etc.)
Days 13-15: Run (can increase intensity due to ovulation)
Days 16-28: Rest, lower impact, or just self-care
Self Care
One notation about self-care if you are cycle syncing. Cold therapy is a very trendy topic at the moment. Rightfully so, as there are numerous benefits. However, I encourage you to align more “challenging” self-care practices such as cold plunging, extreme sauna temps, etc. towards the timing above that is in alignment with challenging your body.
Menopause
For my post-menopausal readers and friends, Dr. Pelz includes fasting schedules in her book that will support you. I have not dived into this research as intensely (I am starting to – to be more educated and know that protein and weight lifting are cornerstone of post-menopause hormonal health), but for now I will defer expertise to Dr. Mindy Pelz and Dr. Mary Haver.
Organic Products
Finally, if you do have a menstrual cycle, please be mindful of what sanitary products you use. Opt for organic cotton with no dyes or fragrances. I love this brand for pads and liners. And this is my favorite brand for tampons.
Women, mothers, daughters, sisters, friends … embracing your period is one of the most beautiful ways you can honor your body. Following the natural rhythm of your cycle will improve all areas of your health. It will help you know when to push, when to rest, when to explore your creativity, when to practice self-care. Knowing your body, knowing your normals is empowering! Embrace that knowledge, use an app to help you track, and appreciate the beauty that comes with being a woman.
