Cycle Syncing: What Is It & Why Should You Be Doing It?
For ages, women have been following the advice of doctors and the media about their health based on studies conducted on men! Since the 1950s, much has been learned about achieving peak physical fitness and optimum nutrition. However, these studies didn’t account for women and their menstrual cycle.
As women’s health research increases, so does the understanding of the menstrual cycle and its role in daily life. The term cycle syncing, coined by Alisa Vitti, an integrative nutritionist and women’s hormone expert, aligns aspects of your life, like exercise and nutrition, based on the menstrual cycle phase.
Learn more about women’s health and wellness from the experts at Walnut Lake OBGYN & Wellness in Bloomfield, MI. Click here to explore our blog!
What are the Benefits of Cycle Syncing?
There are many benefits to cycle syncing. By aligning your lifestyle with your menstrual cycle, you can:
- Improve your mood and energy levels
- Reduce PMS symptoms, such as cramps and bloating
- Boost your fertility
- Improve your sleep quality
- Support your immune system
- Enhance your overall health and well-being
Who Can Benefit from Cycle Syncing?
Cycle syncing benefits anyone who experiences menstrual cycles, regardless of age or health status. However, it may help people who experience irregular periods, PMS symptoms, or other menstrual-related issues.
Stay up-to-date with your reproductive health. Speak with one of the gynecologists at Walnut Lake OBGYN & Wellness by scheduling an appointment today.
A Brief Overview of the Menstrual Cycle
Understanding your menstrual cycle is crucial to cycle-syncing your life! According to the National Health Service, the typical cycle length varies from about 28 days to 35 days. However, it is essential to note that it varies from person to person. No period is one size fits all!
Your menstrual cycle is divided into four phases with unique characteristics and hormonal changes. These four phases are the menstruation phase, follicular phase, ovulation phase, and luteal phase. Let’s dive deeper into better understanding each phase and the best practices for cycle syncing during the respective phases.
The Menstruation Phase
The menstruation phase is a natural process where the body sheds the uterine lining, typically lasting 3-7 days. During this time, estrogen and progesterone levels are low, causing bleeding. To support your body during this phase, it’s important to prioritize self-care practices such as taking a warm bath or getting a massage. It’s important to listen to your body during menstruation and give yourself the care and rest you need.
Are you struggling with irregular and extremely painful periods? Consider speaking with one of the gynecologists at Walnut Lake OBGYN & Wellness by scheduling an appointment today.
Nutrition
- Consume iron-rich foods like nuts, lentils, and red meat.
- Eat omega-3-loaded foods that help reduce inflammation, like eggs and walnuts.
- Ingest Vitamin B12 for energy found in fortified cereals and alternative types of milk.
- Consider reaching out to a registered dietician for more personalized recommendations!
Exercise
- Practice gentle exercises like yoga or walking.
- Listen to your body and adjust workouts as needed.
- Be gracious with yourself, as you may be feeling more fatigued.
The Follicular Phase
The follicular phase is the period between the end of menstruation and the beginning of ovulation. During this phase, estrogen and progesterone levels rise as the body prepares to release an egg. Focusing on self-care practices that boost your energy levels is essential to support your body during this time. Spending time outdoors or socializing with friends can significantly improve your mood and overall well-being!
Nutrition
- Prioritize fiber with healthy foods like beans, vegetables, and fruits.
- Consume food with high levels of zinc, like eggs and whole grains.
- Eat foods rich in Vitamin B and protein for energy, such as poultry, tofu, and nuts.
Exercise
The Journal of Clinical and Diagnostic Research found that women exhibited greater strength and less fatigue during this phase. Don’t be afraid to push yourself and take advantage of the confidence and energy this phase gives.
The Ovulation Phase
The ovulation phase is the next phase in the menstrual cycle. It is described as the time when the body releases an egg. During this phase, estrogen, testosterone, and progesterone levels rise. To support your body during this time, prioritize self-care practices that boost your confidence and creativity, like trying a new hobby or spending time in nature. It is important to note that this phase is also when libido is typically at its highest, as it is syncing with your fertility. So use protection or don’t, depending on your life vision!
Nutrition
- Eat fiber-rich foods like quinoa, berries, and couscous.
- Consume foods rich in omega-3 fatty acids like salmon and chia seeds.
Exercise
- Consider engaging in high-intensity exercises, such as weightlifting or interval training
- HIIT cardio workouts, dance classes, or CrossFit can also be great options to support your body during this time.
The Luteal Phase
After the egg is released, the luteal phase begins, and your body prepares for pregnancy. During this time, estrogen and progesterone levels are high. If the egg isn’t fertilized, hormone levels decrease, and the menstrual cycle starts again. To support your body during this phase, focus on self-care practices that reduce stress and promote relaxation, such as meditation or deep breathing exercises. It’s important to note that as estrogen levels decline, sexual desire may decrease, and conception becomes less likely. However, it does not mean you cannot get pregnant during this time.
Nutrition
“The luteal phase requires a higher demand of energy coming from nutrients and food to help rebuild your uterine lining,” states Tracy Lockwood Beckerman, a registered dietitian. She recommends:
- Consuming heart-healthy fats like walnuts and avocado.
- To curb cravings, consider slow-digesting carbohydrates like sweet potatoes and beans.
- Eat magnesium-rich foods like dark chocolate and leafy greens.
Exercise
- Be gracious with yourself as your energy and hormones lower.
- Practice yoga and meditation to calm the mind and body during this phase.
Reach Out to Walnut Lake OBGYN & Wellness Today!
Every person’s menstrual cycle is different. So do what makes you feel best. Cycle syncing is a powerful tool to add to your arsenal for optimizing your health and well-being. By aligning your lifestyle with your menstrual cycle, you can support your body’s natural rhythms and improve your overall quality of life.
At Walnut Lake OBGYN and Wellness, your reproductive health is our priority. Contact us today to learn more about how we can aid you.