Hormones can be a bit unpredictable. And let’s face it — a real pain, at times. One day, you feel super energetic, like you can conquer the world. The next day, you’re tired, bloated and moody.
Your hormone levels – especially estrogen and progesterone – fluctuate up and down throughout your menstrual cycle. They have a major influence on how you feel and what’s happening in your body. Your hormones can affect your energy levels, mood, appetite and even your skin.
This is where cycle syncing can come into play.
What is cycle syncing?
Cycle syncing may sound like a term you’d hear in a spin class, but it’s focused on another cycle: your menstrual cycle. Functional nutritionist Alisa Vitti coined this practice.
Cycle syncing is becoming increasingly popular as it allows you to adjust your lifestyle habits and activities to support the ups and downs of your hormones.
“Cycle syncing is about being in tune with your menstrual cycle and making choices that align with your changing energy levels and needs,” said Jennifer Hofmeister, an OBGYN physician assistant with Banner Health. “It involves several key areas: diet, exercise, work tasks, social interaction and self-care.”
What is your menstrual cycle?
The menstrual cycle is often mistaken for menstruation (your period). However, your period is just one phase of your cycle, which starts on the day you start bleeding and ends when your next period starts.
“The typical menstrual cycle is 28 days and is broken down into four phases,” said Jennifer Hofmeister, an OBGYN physician assistant with Banner Health.
Phase 1: Menstruation (Days 1-7)
This phase is when you’re on your period. Your uterus is shedding its lining because a pregnancy did not occur.
“During this time, your estrogen and progesterone are low, so your energy levels are low,” Hofmeister said. You may also feel tired, bloated and moody.
Phase 2: Follicular phase (Days 8-13)
After your period ends, you enter the follicular phase. It causes the lining of your uterus to grow and thicken and cause new follicles in your ovaries to grow.
During this phase, it’s like your body is waking up from winter and getting ready for spring.
“Your estrogen increases, and so does your energy,” Hofmeister said.
Phase 3: Ovulation (Days 14-15)
Around day 14 and 15 of your cycle, something exciting happens – your ovaries release an egg. This is when you might feel a surge in energy, and your mood could be on the upswing.
“Estrogen and testosterone levels peak, giving you high energy and libido (or sex drive),” Hofmeister said. “You’re at the most fertile time of the month.”
Phase 4: Luteal phase (Days 15-28)
As you move into the luteal phase, your body prepares for a possible pregnancy. If you are pregnant, your body will create the hormone hCG.
If you’re not pregnant, your progesterone surges. “This is when you may experience premenstrual symptoms (PMS) like mood swings, bloating, food cravings and breast tenderness,” Hofmeister said.
Now that you’ve got the phases down, let’s discuss the pros and cons.
Benefits of cycle syncing
- Better understanding of your body: You’ll get to know your body like never before. You’ll understand why you feel a certain way at different times of the month.
- Improved well-being: By aligning your activities and diet with your cycle, you can reduce symptoms like mood swings, bloating and fatigue.
- Potential for pregnancy: If you’re trying to conceive, cycle syncing can help you identify your most fertile days.
- Boosted energy: By syncing your cycle, you can maximize your energy when you need it the most and take it easy when you don’t.
Downsides of cycle syncing
- Irregular cycles: If you don’t have a textbook 28-day cycle or your period isn’t regular, cycle syncing might be tricky.
“If your cycle is outside the normal 21-35 days, I recommend talking to your health care provider,” Hofmeister said. - Not a contraceptive method: It’s important to note that cycle syncing should not be used as your sole method of birth control, especially if you have an irregular cycle.
“You need a more reliable form of birth control if you’re not ready to get pregnant,” Hofmeister noted.
How can you track your menstrual cycle?
You can use a period tracking app or a regular calendar to monitor your cycle.
To begin tracking your cycle, note the first day of your period and record how long it lasts. This will give you an idea of which phase you are in on any given day.
How to cycle sync during each phase of your menstrual cycle
Hofmeister shared ways to tailor your fitness and nutrition to make the best of each phase of your cycle.
Phase 1: Menstruation
Exercise: Take it easy on your body and focus on rest. Do something lower intensity, like yoga, Pilates, meditation and walking.
Diet: Increase your intake of iron rich foods (like leafy green vegetables, red meat and beans) and vitamin C (like citrus fruits and berries).
Phase 2: Follicular phase
Exercise: Your energy levels will rise, but you may experience low stamina. Stick to light hiking or cardio and strength training.
Diet: Support energy with carbohydrates like fruit and whole grains and balance estrogen with avocados, broccoli, cauliflower and fermented foods.
Phase 3: Ovulation
Exercise: Your energy levels are at their peak. Focus on more intense or prolonged exercise activities like HIIT workouts, running and cycling.
Diet: Continue with foods that support the follicular phase. Make sure you drink plenty of water to compensate for the water you’ll lose through sweating due to more intense workouts.
Phase 4: Luteal phase
Exercise: As your energy starts to lower, focus on low-impact activities such as yoga, Pilates, swimming and bodyweight-based exercises.
Diet: Your cravings may increase, and it may be for less-than-healthy foods. Satisfy cravings with plenty of protein and high-fiber foods (like complex carbs and veggies). Stay hydrated and choose healthier snacks like dark chocolate, fruit, lightly salted nuts and healthy fats.
Takeaway
Cycle syncing can be a powerful tool to enhance your well-being by aligning your daily activities and diet with your menstrual cycle. However, it isn’t an exact science. Be patient and flexible until you find what works best for you.
Talk to your health care provider or find one at Banner Health if you have specific health concerns or questions about your cycle. They can provide tailored guidance and help you make the most of cycle syncing.
