What The Heck Is Cycle Syncing?
Cycle syncing is the practice of aligning your diet, exercise, and lifestyle with the different phases of your menstrual cycle.
The idea is to optimize your health and well-being by acknowledging the hormonal fluctuations that occur throughout the month.
Eating according to the different phases of your menstrual cycle can help optimize energy levels, manage symptoms, and support hormonal balance.
Here’s a brief overview of the key phases and how you can sync with them:
Phases of the Menstrual Cycle
Menstrual Phase (Days 1-5)
Focus: Rest and replenishment.
Exercise: Gentle activities like yoga or walking.
Diet: Nutrient-rich foods to replenish and support energy.
Foods to Include:
Iron-rich foods (spinach, lentils, red meat) to combat potential iron loss.
Hydrating foods (cucumbers, watermelon) to alleviate bloating.
Anti-inflammatory foods (berries, fatty fish) to ease cramps.
Follicular Phase (Days 6-14)
Focus: Energy and renewal.
Exercise: More intense workouts, like cardio or strength training.
o Diet: Energizing foods as energy levels begin to rise.
Foods to Include:
Lean proteins (chicken, tofu) for muscle repair.
Whole grains (quinoa, brown rice) for sustained energy.
Fresh fruits and vegetables for vitamins and minerals.
Healthy fats (avocado, nuts) to support hormone production.
Ovulatory Phase (Days 14-16)
Focus: Peak energy and social engagement.
Exercise: High-energy activities or group classes.
Diet: Foods that support peak energy and mood.
Foods to Include:
Light, fresh meals (salads, smoothies) to enhance digestion and energy.
Antioxidant-rich foods (berries, dark chocolate) to combat oxidative stress.
Hydrating foods and plenty of fluids to maintain energy.
Luteal Phase (Days 17-28)
Focus: Grounding and balance.
Exercise: Moderate activities, like walking or low-impact workouts, and more restorative practices.
Diet: Balancing cravings and managing PMS symptoms.
Foods to Include:
Complex carbohydrates (sweet potatoes, whole grains) to stabilize mood and energy.
Magnesium-rich foods (dark chocolate, nuts, leafy greens) to reduce bloating and cramps.
Fiber-rich foods (beans, vegetables) to aid digestion and prevent constipation.
Avoid excessive sugar and caffeine, as they can exacerbate mood swings and irritability.
Cycle syncing is a way to be more in tune with your body and tap into the natural power of each phase throughout the month. Like the name suggests, it’s about aligning with your menstrual cycle and adjusting your lifestyle (e.g., your workouts, self-care rituals, nutrition, and mindfulness practices) to the changes in your body. This way, you can feel more in control and improve your overall wellbeing from the inside out.
Jaclyn Roberts, NBC-HWC, CIHC
