CYCLE SYNCING: What it means and how you can do it ?

Updated: May 29, 2021


Do you know where does all this emotions in women come from? Asks my therapist as I am letting out all my frustrations to him. I pointed my finger towards my heart, he laughed and he pointed his finger towards my stomach and said “uterus”. I just waved this notion away. After our session ended I went on about my day and this particular story didn’t hit my mind up until my next PMS wave. I observed my body’s signal and I started exploring about what he had particular said about our emotions and its link with uterus and that is when I came across CYCLE SYNCING.

I have never looked back again

 

Cycle syncing refers to syncing your menstrual phases with appropriate lifestyle modifications. Since our hormones are fluctuating with every phases, It's no wonder our emotions, energy, and physical symptoms fluctuate throughout the month. We may feel energized, sexy and confident right before ovulation to ovulation period and then a week later we may feel irritable, hangry and bloated. Hence balancing and giving in to these hormonal changes through nutrition and exercise not only assures smooth and comfortable menstrual flow but also reduces the severity of Premenstrual symptoms.


To understand how to sync your cycle it’s important to know our menstrual phases. It’s divided into


·      Follicular Phase: (It includes early menstrual and late phase)

·      Ovulation phase

·      Luteal phase


Keep reading to understand the optimization required according to your menstrual phases.

Follicular phase (1-6 days)

The first day of your bleeding is also the first day of your cycle. Prior to periods all of your hormones build up the lining of the uterus for pregnancy, if implantation ( the attachment of fertilized egg to the wall of the uterus) doesn’t occur, the progesterone and estrogen drops and the body sheds the uterus lining.


Nutrients to incorporate

This phase is all about easing your flow and replenishing your nutrients so focus on a lot of vegetables, high- fiber carbohydrates, healthy fats and lean proteins.


Nutrients to focus on are

  • Iron

  • Vitamin C

  • Vitamin B12

  •  Zinc

  • Omega- 3 fatty acids


Exercise goals

As your energy is low at this phase, engage in low intensity activity such as walk or stretches. Gentle movement is necessary for comfortable flow.





Late follicular phase (7-11 days)

During this phase, luteinizing hormone, follicle stimulating hormone as well as estrogen surges to prepare the body for ovulation. With the rise in hormones there is rise in strength, energy, mental clarity and creativity.


Nutrients to incorporate

As the brain is focusing on preparing for fertility, there is slight drop in appetite but the cravings are there. Fill your plate with antioxidants rich foods, fermented products and soy products (phytoestrogen).


Nutrients to focus on are

  • Phytoestrogen

  • Antioxidants

  • Fiber

  • Cruciferous vegetables

  • Fermented food products


Exercise goals

The surge in hormones boosts your energy hence you can plan any of your big movement intentions. Find creative way to exercise and go full on.





Ovulation phase (12- 14 days)

There is peak of all the hormones- LH, FSH and Estrogen during ovulation. This prompts release of egg from the follicle.


Nutrients to incorporate

 Fill your plate similar to late follicular phase and add magnesium rich foods because there is loss of magnesium during this phase.


Nutrients to focus are

  • Magnesium

  • Fiber

  • Cruciferous vegetables

  • Anti-oxidants


Exercise goals

Due to surge of the hormones, your libido also rises up. Engage in high intensity exercises as well as boot camps to get yourself busy.




Luteal phase (15- 28 days or more)

There is release of egg from the follicle then your ovarian follicle becomes Corpus Luteum which then releases progesterone and tiny bit of estrogen which thickens the uterine lining to prepare your body for pregnancy. If the egg is not fertilized this very corpus lutem disintegrates causing decline in progesterone and estrogen- hence the new cycle begins.


Nutrients to incorporate

This is the phase where your emotions are on the highest level and so is your cravings. This phase is the perfect time to swap your carbohydrate to low glycemic index and find alternative ways to suffice your sugar cravings. To calm down your body use of herbal tea is also recommended. 


Nutrients to focus are

  • Omega- 3 fatty acids

  • Vitamin B6

  • Thiamine

  • Vitamin D

  • Low glycemic index foods

  • Magnesium


Exercise goals

Since your energy level starts dropping down engage yourself in strength training, low intensity yoga, or moderate intensity cardio.


CYCLE SYNCING- This term although is trendy and has created a buzz it definitely is worth a try. Listening to your body’s signal will help you to be on track and trust me it’s not as complicated as it sounds.


Supriya Bhattarai

If you are interested enroll in our 28 days long cycle syncing nutrition plan right here.