We all dread that time of the month when… you know what time I’m talking about. But what if it didn’t have to be so dreadful? Recent studies have shown that women’s energy and productivities levels fluctuate based on the phase of their menstrual cycle that they’re in. So, what does that mean?
Well, by making lifestyle changes in your diet and exercise, you can alleviate some of the nuances of your period, like low energy, fatigue, cramping, breakouts, etc. Cycle syncing can help you better manage low/fluctuating energy and productivity levels, so you can kiss harsh periods goodbye!
How does cycle syncing work?
In short, the menstrual cycle is roughly 28 days and has 3 phases + your period. Depending on what phase you are in, determines how your hormone levels fluctuate to meet the changing needs of your body. The phases are the follicular phase, ovulatory phase, luteal phase, and your period. It’s important to keep in mind that every body is unique and different, the phases (and their lengths) may vary for your body. It can be helpful to start tracking your period on the Health app for Apple users or Flo (compatible with androids), to get the most accuracy for your body.
What happens in each Phase?
The Follicular Phase
The follicular phase occurs prior to the egg release and lasts between 6-14 days. The hormones Estrogen and Progesterone are on the rise and results in a drop in energy levels. This can mean that usual workouts or activities are slightly more draining.
The Ovulatory Phase
In the ovulatory phase, the egg is being released and this can take place between 15-17 days. Estrogen is peaking and testosterone and progesterone are also increasing. This happens to be a time where our energy levels tend to be the highest, so a great time for more intense workouts.
The Luteal Phase
After the egg has been released, our estrogen and progesterone are at high levels, but our hormones are slowly on the decline. This phase lasts anywhere between 18-28 days, resulting in a decline in energy and potentially, productivity.
Menstruation
In the final phase of the menstrual cycle—your period, which can last between 2-7 days, we shed the uterus lining and our hormones drop to their lowest as estrogen and progesterone are low at this time. This is a time to take it easy on your body and opt for lighter workouts like yoga and walks.
So now that we understand the different phases and how our hormones and as a result our bodies & lifestyle are affected by them, we can start to be intentional in providing our body with the rest and nutrients required to maintain a healthy balance.
I’ve included some basic guidelines to follow to maximize your energy during the different phases:
Working Out During Each Phase:
Follicular | Light Cardio (Hiking, Light runs, flow yoga, etc.) |
Ovulatory | Circuit / High Intensity (HIIT) workouts |
Luteal
| Light to Moderate exercise (Dance, Strength training, etc.) |
Menstruation | Light Movements (Yoga, Dance, Walks in nature, etc.) |
Foods for each Phase:
Follicular | Incorporate foods that metabolize estrogen (fermented foods like broccoli sprouts, kimchi, sauerkraut, etc.) |
|---|---|
Ovulatory | Foods that support your liver, anti-inflammatory foods like whole fruits and veggies & almonds |
Luteal | Eat foods that produce serotonin like leafy greens, quinoa, & buckwheat. Also focus on magnesium rich foods (dark chocolate, salmon, pumpkin seeds). Don’t do: alcohol, carbonated drinks, red meat, dairy & added salts. |
Menstruation | Soothing teas, avoid or limit fatty foods, alcohol, caffeine, and salty foods |
In summary, by making these minor lifestyle changes in your diet and exercise habits, you can have a happier period and positively impact your energy and productivity levels based on the phase you are in. As a result, you will become more in tune with your hormonal needs and manage your cycle better.
Happy cycle syncing!
Xoxo,
Lexi
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