Those who menstruate will understand the ups and downs associated with your cycle, one week you might feel ready to take on the world (think: focused, fun-loving and even a little frisky), whereas other weeks you want to curl up in a ball and take to the sofa with a bottomless bowl of snacks. While this is part and parcel of the menstrual cycle, what if there was a way to work with your hormones rather than against them? Enter: cycle syncing. Join us as we explore this concept further, touching on the benefits, the phases of the menstrual cycle and how to optimise your diet, sex life and physical activity accordingly.
Note: your menstrual cycle is unique to you, so always consult a doctor before implementing lifestyle or dietary changes.
What is cycle syncing and the benefits associated with it?
Cycle syncing is the process of tracking each stage of your menstrual cycle to observe how the hormonal fluctuation affects your body. This knowledge is then used to adjust lifestyle factors such as diet, exercise and sex according to the needs of your body during the different phases, i.e., knowing when to tap into your strengths or prioritise rest and reflection.
Working with your body’s natural rhythm by cycle syncing is thought to:
Help maximise energy levels.
Make workouts more effective.
Increase awareness surrounding your fertility window.
Help manage the symptoms of pre-menstrual syndrome (PMS)
Increase productivity and mood.
It’s important to point out that if you’re on hormonal birth control, cycle syncing will not be as effective/effective at all, because this form of contraception stops ovulation via the use of synthetic hormones. For more information about cycle syncing on birth control, consult your doctor or GP.
Phases of the menstrual cycle
According to the NHS, the length of the menstrual cycle varies from person to person, but the average cycle is around 28 days. However, regular cycles that are longer or shorter, from 23-35 days, are normal. The menstrual cycle is split into these four phases:
Menstrual
This is the first stage of the cycle, typically lasting between 3 and 7 days. During this time, the decreased levels of hormones such as oestrogen and progesterone will cause the uterus to contract and shed its lining, resulting in vaginal bleeding. It’s common to experience abdominal cramps as well as other symptoms such as headaches, fatigue and nausea during this phase.
This is the time to implement restorative practices such as self-care and rest (a.k.a bring on the bubble baths, early nights, and movie marathons!)
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Exercise
During your menstrual phase, energy levels will have dropped, meaning that low-intensity activities such as stretching, walking and light yoga might be your best option. You may also want to rest your body, and that is perfectly okay too.
Diet
To compensate for the iron lost due to bleeding, it’s important to eat iron-rich foods during this time such as red meat and leafy green vegetables. As well as this, reach for foods like citrus fruits, berries and potatoes as vitamin C increases iron absorption.
Sex
Your hormones are low during this phase, which can reduce libido. Also, the uncomfortable physical symptoms in this phase (i.e., bleeding and cramps) can make sex seem unappealing, but this is totally down to personal preference. You may find you experience the opposite feelings!
Follicular
The follicular phase begins when your period has ended, and usually lasts between 7 and 10 days. During this time, your body is preparing to ovulate by causing the growth of new follicles in the ovaries, this in turn causes a spike in oestrogen that thickens your uterine lining. As well as oestrogen, your progesterone levels will begin to rise, helping you feel more confident, creative and energised.
Exercise
Your hormones are beginning to rise, so you might feel up to light cardio e.g., jogging or flow-based yoga classes.
Diet
To ensure optimum levels of energy as your hormones rise, try to consume healthy fats including avocado, eggs (did somebody say brunch?), as well as complex carbohydrates like brown rice or quinoa.
Sex
Your testosterone levels are rising, helping to increase your libido and confidence. This makes for some great conditions for experimentation!
Ovulatory
Ovulation usually takes place between days 12-17 of your cycle. The body’s oestrogen levels peak, while testosterone and progesterone levels rise as the egg is released (usually around day 14). You’re likely to feel like the most confident, outgoing version of yourself – hurrah!
Exercise
High energy levels call for high-intensity workouts such as HIIT, spin or fast-paced runs.
Diet
As your oestrogen levels peak during this phase, foods that support liver detoxification (e.g., cruciferous vegetables such as broccoli, kale and cauliflower) may help you to avoid reaching harmfully high levels of oestrogen.
Sex
Your ovulatory phase is when the body is the most fertile, therefore libido is likely to be high. This window provides a good opportunity for sex if you are looking to become pregnant.
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Luteal
The luteal phase is the final stage in your cycle, which lasts for roughly 10 days. Oestrogen and testosterone levels will start high but begin to decline if the egg isn’t fertilised. If this is the case, your body will prepare for the menstrual phase, so you may find yourself naturally winding down and wanting to complete projects and tasks before your energy dips. You may also experience PMS symptoms such as bloating, mood swings, fatigue and increased anxiety.
Exercise
At the start of this phase, you might find your energy levels to be high enough to partake in high-intensity workouts, but as you edge closer to the menstrual phase you might want to scale things back and opt for lighter workouts such as yoga (which is also great for reflection during this stage of the cycle).
Diet
Opt for complex carbohydrates and foods high in B vitamins like sweet potatoes, brown rice and quinoa to help you sustain your energy levels. You may also experience cravings for sweet or salty foods – dark chocolate, fruits and seeds make great snacks during this phase!
Sex
Your sex drive is likely to fall towards the latter end of the luteal phase due to a dip in your energy levels, not to mention the potential onset of PMS symptoms. You might feel withdrawn and want to prioritise rest.
How to start cycle syncing
The best way to begin the cycle syncing process is to track how you feel as you transition through each phase of your menstrual cycle. You can either go old school and jot down the symptoms you’re experiencing or use a period tracking app to do so. Why? Well, this will help you to spot the patterns that are occurring and help you use the natural rhythms of your body to enhance your wellbeing.
Guide to Cycle Syncing
Those who menstruate will understand the ups and downs associated with your cycle, one week you might feel ready to take on the world (think: focused, fun-loving and even a little frisky), whereas other weeks you want to curl up in a ball and take to the sofa with a bottomless bowl of snacks. While this is part and parcel of the menstrual cycle, what if there was a way to work with your hormones rather than against them? Enter: cycle syncing. Join us as we explore this concept further, touching on the benefits, the phases of the menstrual cycle and how to optimise your diet, sex life and physical activity accordingly.
Note: your menstrual cycle is unique to you, so always consult a doctor before implementing lifestyle or dietary changes.
What is cycle syncing and the benefits associated with it?
Cycle syncing is the process of tracking each stage of your menstrual cycle to observe how the hormonal fluctuation affects your body. This knowledge is then used to adjust lifestyle factors such as diet, exercise and sex according to the needs of your body during the different phases, i.e., knowing when to tap into your strengths or prioritise rest and reflection.
Working with your body’s natural rhythm by cycle syncing is thought to:
It’s important to point out that if you’re on hormonal birth control, cycle syncing will not be as effective/effective at all, because this form of contraception stops ovulation via the use of synthetic hormones. For more information about cycle syncing on birth control, consult your doctor or GP.
Phases of the menstrual cycle
According to the NHS, the length of the menstrual cycle varies from person to person, but the average cycle is around 28 days. However, regular cycles that are longer or shorter, from 23-35 days, are normal. The menstrual cycle is split into these four phases:
Menstrual
This is the first stage of the cycle, typically lasting between 3 and 7 days. During this time, the decreased levels of hormones such as oestrogen and progesterone will cause the uterus to contract and shed its lining, resulting in vaginal bleeding. It’s common to experience abdominal cramps as well as other symptoms such as headaches, fatigue and nausea during this phase.
This is the time to implement restorative practices such as self-care and rest (a.k.a bring on the bubble baths, early nights, and movie marathons!)
Exercise
During your menstrual phase, energy levels will have dropped, meaning that low-intensity activities such as stretching, walking and light yoga might be your best option. You may also want to rest your body, and that is perfectly okay too.
Diet
To compensate for the iron lost due to bleeding, it’s important to eat iron-rich foods during this time such as red meat and leafy green vegetables. As well as this, reach for foods like citrus fruits, berries and potatoes as vitamin C increases iron absorption.
Sex
Your hormones are low during this phase, which can reduce libido. Also, the uncomfortable physical symptoms in this phase (i.e., bleeding and cramps) can make sex seem unappealing, but this is totally down to personal preference. You may find you experience the opposite feelings!
Follicular
The follicular phase begins when your period has ended, and usually lasts between 7 and 10 days. During this time, your body is preparing to ovulate by causing the growth of new follicles in the ovaries, this in turn causes a spike in oestrogen that thickens your uterine lining. As well as oestrogen, your progesterone levels will begin to rise, helping you feel more confident, creative and energised.
Exercise
Your hormones are beginning to rise, so you might feel up to light cardio e.g., jogging or flow-based yoga classes.
Diet
To ensure optimum levels of energy as your hormones rise, try to consume healthy fats including avocado, eggs (did somebody say brunch?), as well as complex carbohydrates like brown rice or quinoa.
Sex
Your testosterone levels are rising, helping to increase your libido and confidence. This makes for some great conditions for experimentation!
Ovulatory
Ovulation usually takes place between days 12-17 of your cycle. The body’s oestrogen levels peak, while testosterone and progesterone levels rise as the egg is released (usually around day 14). You’re likely to feel like the most confident, outgoing version of yourself – hurrah!
Exercise
High energy levels call for high-intensity workouts such as HIIT, spin or fast-paced runs.
Diet
As your oestrogen levels peak during this phase, foods that support liver detoxification (e.g., cruciferous vegetables such as broccoli, kale and cauliflower) may help you to avoid reaching harmfully high levels of oestrogen.
Sex
Your ovulatory phase is when the body is the most fertile, therefore libido is likely to be high. This window provides a good opportunity for sex if you are looking to become pregnant.
Luteal
The luteal phase is the final stage in your cycle, which lasts for roughly 10 days. Oestrogen and testosterone levels will start high but begin to decline if the egg isn’t fertilised. If this is the case, your body will prepare for the menstrual phase, so you may find yourself naturally winding down and wanting to complete projects and tasks before your energy dips. You may also experience PMS symptoms such as bloating, mood swings, fatigue and increased anxiety.
Exercise
At the start of this phase, you might find your energy levels to be high enough to partake in high-intensity workouts, but as you edge closer to the menstrual phase you might want to scale things back and opt for lighter workouts such as yoga (which is also great for reflection during this stage of the cycle).
Diet
Opt for complex carbohydrates and foods high in B vitamins like sweet potatoes, brown rice and quinoa to help you sustain your energy levels. You may also experience cravings for sweet or salty foods – dark chocolate, fruits and seeds make great snacks during this phase!
Sex
Your sex drive is likely to fall towards the latter end of the luteal phase due to a dip in your energy levels, not to mention the potential onset of PMS symptoms. You might feel withdrawn and want to prioritise rest.
How to start cycle syncing
The best way to begin the cycle syncing process is to track how you feel as you transition through each phase of your menstrual cycle. You can either go old school and jot down the symptoms you’re experiencing or use a period tracking app to do so. Why? Well, this will help you to spot the patterns that are occurring and help you use the natural rhythms of your body to enhance your wellbeing.
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