Cycle Syncing!
Ever plan an event, get the details just right, your outfit is on point, and a couple days before the event you have some mood shifts, and energy levels? Well – I think it’s safe to say we’ve all been there. We can thank our hormones for their ability to keep us on our toes. With that being said– there are things to know when we can expect some of our potential hormone shifts in our cycle, and how we can work with them – and not against them.
This is Cycle Syncing!
Introducing cycle syncing. The concept where we can support our bodies and hormones by meeting our needs through various way which we will go over. Let’s start with the framework.
The Framework for Cycle Syncing
Our menstrual cycles have four phases:
Phase 1: Follicular
Pre-egg release
Phase 2: Ovulatory
The process of releasing the egg
Phase 3: Luteal
Post-egg release
Phase 4: Period
Bleed week. With cycle syncing your period is considered the fourth phase BUT when tracking your cycle, Day 1 is the first day of your period cycle.
What happens with our hormones in these phases?
Well check out the graph below to see an estimated timeline of what happens. Please know not every woman has a 28 day cycle, and these dates are approx. dates to give you an idea. You will need to track your own cycle to get more of an exact date of when things happen within your own body. I recommend checking out this blog post all about how to simply and effectively track your cycle. This will help you know which phase you are in so you can cycle sync!
Menstrual Phase (Day 1 to 7)
The menstrual phase starts on day one of your period. During your monthly cycle your uterus lining gets thicker with blood, tissue, and nutrients. Estrogen and progesterone are low which causes your uterus to shed the build up – aka aunt flo comes to town.
Naturally when you get your period, you are drawn inward. This is a great time to slow down, and look inward to resolve any issues or discomforts. This phase is also about releasing the build up within your body, and using that concept for other aspects of your life is a good way to release what is no longer serving you. Journaling, reading or reflecting will help balance you for the rest of your month. Your active movements may also not be calling at this time since your energy levels are at the lowest at the start of your period. Try some activities such as yoga, Pilates, walking, or a light bike ride – you don’t want to create extra stress on your body at this time.
Eating foods such as soups, and stews will keep you grounded. Eating dark leafy greens, and/or rich in iron foods like pastured meats or vegetables will help with blood loss and energy levels. Getting omega-3 fatty acids within your diet may help reduce PMS symptoms. Wild salmon and Krill oil are great choices.
Keeping yourself hydrated, grounded and mindful are key steps to helping you through this phase each month.
“Your body is in search of foods to provide comfort and soothing. So many of us hear this calling from within and reach for things like cookies, chips, ice cream, chocolate and loads of simple, processed carbs. These foods are a temporary support system that will only end up increasing your cramps, sore boobs, acne, crappy mood, constipation, water retention and weight gain.”
Follicular phase (Days 8 to 13)
WOO! We are off our period and now our hormone levels are slowly starting to rise which means our energy levels are starting to rise. In this phase, the pituitary gland in the brain releases follicle stimulating hormone (FSH), which helps follicles in your ovaries to grow.
This makes a dominant egg, and releases during ovulation.
The gym, or at home gym is calling you to return as your testosterone, and estrogen rise – making you want to sweat and reset the gym routine. GET IT!
At this time, you may also feel a desire to socialize and mingle. Your libido is also higher during the follicular phase. According to Jenn Pike “Thanks to estradiol, you feel more energetic and have a higher libido during the follicular phase. It’s also why you feel more confident and good overall. If your estrogen is off – too high or too low – this can throw your whole system out of balance.”
Eating protein, getting some fermented foods and vegetables can support your body, metabolize estrogen and keep it in check. Try sauerkraut, miso, pickles or Greek yogurt for some fermented foods and remember to keep these to a small amount in the diet as we don’t want to offset the bacteria in your gut. Avocados, olive oil, barely, carrots, cashews, brazil nuts, pastured chicken and eggs are all supportive within this phase.
Ovulatory Phase (Days 14 to 21)
The follicle ruptures and releases a mature egg into the fallopian tube where it may meet with our friend the sperm – if fertilized you become pregnant. If you’re ovulating, you’re fertile and vaginal discharge becomes clear and stretchy – that’s cervical mucus. You can learn all about this in our cycle tracking blog!
Now that estrogen and testosterone have peaked, you may be on the hunt for a mate or wanting that solo self love. As for different types of movements – spin class is a great choice, as you are elevating your heart rate, cooling down, and then revving back up again.
Also at this time you should feel your sexiest, most confident, and energized! This would be a great time to schedule that meeting you’ve been nervous about, having that tough conversation you’ve been avoiding or do that networking you’ve been putting off. What I’m trying to say is – get out of your comfort zone – your hormones have your back.
Foods to enjoy at this time would be some complex carbohydrates like quinoa, and whole grains are rich in vitamin B and E which help for cellular reproduction, production of healthy eggs and sperm, and hormone balance. Green leafy vegetables, lentils and peas contain a large amount of folate. Which is a nutrient that helps with maintaining and developing new cells. Garlic is rich in selenium and it may help both men and women improve fertility.
Luteal Phase (Days 22 to 28)
There’s two things that could happen in this phase.
The first is the sperm has fertilized our egg, traveled through our fallopian tube to the uterus – then it will implant in the uterine lining. Our progesterone and estrogen levels will peak – and that’s great because that’s how we stay pregnant.
The second part of this is if the egg doesn’t fertilize, aka no conception has happened, our progesterone and estrogen levels drop and our uterus will shed the lining and soon aunt flo will come for a visit.
At this time, we want to get all our heavy loads out of the way and completed before our monthly visit comes. Wonderful time to get stuff done, and check off your list. As for your work outs or movements for this time – I would start slowing down even if that means slowing down the duration of your workouts.
Typically this is where a lot of women experience the PMS symptoms leading to their period. What we can do is, prior to our period, we can prepare and nourish our bodies with our food choices, sugar intake, alcohol intake, and caffeine intake.
According to Dr. Mark Hyman, “Imbalances in your hormones are triggered by bad food.” So skip the gummy bears, and wine and try an herbal tea before your monthly visitor arrives.
Nourish your body with dark leafy greens that will produce serotonin, which will help with your mood. Magnesium rich foods will help with cramping and fatigue. Dark chocolate, spinach, pumpkin seeds, and oysters will help with low libido.
Takeaways
I never knew what this was until my 30’s and the more I learn about women’s health – the more I’m surprised that we don’t know these things earlier as females. There is a science to our cycles and how we were biologically made up. But it goes further – we have emotions, feelings, and thoughts. Looking beyond just want is supposed to happen to how we can be in a better position to help ourselves should be on our list for self care.
To not let our hormones rule and take over all aspects of our lives. Work with them, and not against them. We can take the power back and understand ourselves – be our witness and have the tools to navigate through.
Being kind to ourselves in all phases of life and our cycle is what we need in our world today.
Period.
