Cycle Syncing 101
November 22, 2022
Writer: Lily Lev
Editor: Samantha Rich
We’ve all been there: lying in bed with a heating pad over our stomach, eating chocolate during ‘that time of the month.’ Society and workdays revolve around a man’s 24-hour hormonal cycle as opposed to a woman's ~28-day cycle. There are four phases in the female hormone cycle: menstrual, follicular, ovulatory, and luteal. In each of these periods (no pun intended :)), nutritional and fitness adjustments can make women feel their best no matter what time of the month it is.
Our cycle begins with menstruation, what we refer to as being ‘on our period.’ This phase lasts two to seven days, and is associated with rising estrogen levels throughout the week. The low level of estrogen during the first few days of our period causes low energy, fatigue, and aches. The follicular phase stretches from the end of menstruation until ovulation (~days 8-14). Estrogen continues to rise during this period, along with testosterone, creating increased libido and more sponaneaty. In the third phase, ovulation, the rising estrogen levels from the prior phases trigger the release of luteinizing hormone, which begins ovulation. Progesterone rises while testosterone drops, and we may feel hyper or horny. Estrogen and progesterone levels drop quickly right after ovulation as we enter the luteal phase. Symptoms of this phase are what we know as premenstrual syndrome.
Despite our hormone levels changing throughout the month, there are aspects of our lifestyle, specifically nutrition and exercise, that we can control to align with our cycles.
During the menstrual phase, our digestion is slower, making cooked foods a great option along with light, low-impact movement. Try yoga or a walk. Iron and magnesium levels are low during this phase, so try to incorporate green leafy vegetables, nuts, bananas, and dark chocolate.
The follicular phase yields the most energy, so if you love HIIT or other high-intensity workouts, this is your time! For nutrition, focus on omega-3 fatty acids found in salmon, nuts, and avocado. Also look for foods with phytoestrogens and fiber, both of which help reduce the effects of high levels of estrogen in your body. Phytoestrogens can be found in tofu, sesame seeds, and garlic. Fiber is found in many plant-based foods; think fruits, vegetables, and whole grains.
For ovulation, since estrogen levels are still high, high-intensity activities and strength training are still going to feel great. Eating liver-supporting foods during this time will help detox the estrogen after this phase. Try green tea, turmeric, berries, and cruciferous veggies.
Finally, for our luteal phase, the most important thing is to make sure we are eating enough, because our body is expending more energy during this time. Eat protein-rich foods (eggs, chicken, yogurt, tofu) as well as antioxidant-rich foods (beans, berries). For movement, listen to your body and focus on what feels good, which will likely be lower intensity.
Syncing nutrition and movement to our cycles leads to more energy, makes workouts more effective, and lets us heal our bodies rather than constantly pushing ourselves.
https://www.myhormonology.com/learn/female-hormone-cycle/
