Just a disclaimer: I am not a medical professional. The following information is based on my research and findings as I work towards healing my own body. Please do your own research and consult with your doctor before making any medical decisions.
A normal menstrual cycle can be between 21 and 35 days, but averages about 28 days. During the menstrual cycle, women experience a rise and fall in their hormones as the body prepares for a potential pregnancy. When pregnancy doesn’t occur, a woman will experience her period.
Cycle syncing is essentially modifying your lifestyle to align with the four phases of your menstrual cycle. The four phases are the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. For easier understanding, each of the four phases can be correlated to one of the four seasons: winter, spring, summer, and fall, respectively.
Cycle syncing can help you balance your hormones, reduce inflammation, boost your energy, regulate period symptoms, improve fertility, reduce stress, and have a better overall understanding of your health and well-being. Below are strategies you can implement during each phase of your cycle.
Wintertime: The Menstrual Phase
The menstrual phase is defined as the start of your period when bleeding begins. The menstrual phase is generally recognized as days 1 – 5, the average length of bleeding, although normal periods can range from 3 to 8 days.
The menstrual phase is the “winter” season of your menstrual cycle. This is the time to hunker down, get cozy, and give your body the rest it needs. Energy levels are usually pretty low during this time, so take it easy and dial back on your to-do list. When I think of winter, I think of warm, hearty foods, which is exactly what your body is craving during this time.
It’s also important to make sure you stay hydrated during this time, as your body is working extra hard. Staying hydrated can also help keep that bloating at bay and help prevent water retention.
Foods you can include during your menstrual cycle:
- Iron-rich foods, such as dark leafy greens, grass-fed beef, bone broth, beans, and whole grains.
- Foods high in Vitamin C (to help with iron absorption), such as citrus fruits, strawberries, bell peppers, broccoli, tomatoes, and papaya.
- Foods high in Vitamin K, such as eggs, grass-fed beef liver, dark leafy greens, blueberries, and pomegranate.
- Foods high in protein and fiber, such as lentils, beans, cruciferous vegetables, chicken, nuts & seeds, tofu, and high-quality, organic dairy products.
- Foods high in Omega-3 fatty acids, such as wild-caught fish, flaxseed oil, nuts, and seeds.
- Magnesium-rich foods, such as dark chocolate, spinach, cashews, almonds, chia seeds, and pumpkin seeds.
Herbs and adaptogens you can include in your diet during the menstrual phase include:
- Nettle leaf
- Ginger
- Tumeric
- Jujube
- Cinnamon
- Raspberry leaf
- Female ginseng
- Willow bark
- Chaga
- Cloves
This is the time to listen to your body when it comes to movement. If you are feeling very low energy, don’t push it and just rest! However, if you do feel able, getting some movement in may help ease period symptoms, such as cramps and bloating.
The best movement for the menstrual phase includes:
- Low-intensity cardio, such as walking, swimming, and cycling.
- Low-impact and restorative exercises, such as yoga, Pilates, weight training with light weights, and bodyweight exercises.
Springtime: the follicular phase
The follicular phase begins on the first day of your period and lasts until ovulation, which for most women is around days 13 to 14 of the menstrual cycle. This can be confusing as the menstrual phase overlaps with the beginning of the follicular phase.
The follicular phase is like the “spring” season of the menstrual cycle. It is a time of rebirth when energy levels are starting to increase again. For most women, energy starts to improve around day 3 of your Menstrual cycle, but remember to listen to your body. If your body feels like it needs some extra rest, then continue to rest.
During the follicular phase, you will likely feel a mood boost due to the increase in estrogen, and your self-confidence will also start to increase. This is a great time to start a new project, as you will experience better levels of concentration. Also, make time for your loved ones and nurture your relationships, as you will be feeling more social.
During the first half of your follicular phase, while you are still bleeding, stick to warm, hearty meals, including foods listed for the menstrual phase. As you enter the second half of your follicular phase, you will likely start to crave lighter, fresher food. Also, to prevent inflammation, it is best to stay away from highly processed foods and refined sugar.
Foods you can include during your follicular phase include:
- Fermented, probiotic foods (to help support your hormones and gut health), such as kimchi, yogurt, kefir, sauerkraut, and kombucha.
- Protein (to support hormone balance and energy), such as chicken, bone broth, grass-fed beef, legumes, tofu, eggs, beans, turkey, and fish.
- Nuts and seeds, such as pumpkin, flax, cashews, chia seeds, hemp seeds, sunflower seeds, walnuts, and sesame seeds.
- Antioxidant and vitamin C-rich foods, such as citrus fruits, berries, pears, grapes, kiwis, and watermelon.
- Complex carbohydrates, such as whole grains, brown rice, quinoa, sweet potatoes, oats, and legumes.
- Non-starchy vegetables, such as peppers, asparagus, zucchini, and bell peppers.
- Cruciferous vegetables, such as broccoli, cauliflower, kale, and cabbage.
- Healthy fats, such as avocado, fatty fish, nuts, seeds, and olive oil
- Foods that are high in vitamin B, such as full-fat dairy, eggs, sardines, and leafy greens.
Herbs and adaptogens you can include in your diet during the follicular phase:
- Parsley
- Nettle
- Turmeric
- Holy basil
- Dandelion root
- Rosemary
- Astragalus root
- Chamomile
- Primrose
- Red clover
- Burdock root
- Schisandra
- Rehmannia
- Ginseng
When it comes to movement, you will probably be low energy and fatigued during the first half of the follicular phase (while bleeding occurs), so take care to listen to your body. If you feel up to movement, it is important to remember that this is the time for restorative and low-impact exercise, such as:
- Low-impact cardio, such as walking, swimming, and cycling.
- Low-impact and restorative exercises, such as yoga, Pilates, weight training with light weights, and bodyweight exercises.
During the latter half of the follicular phase, your energy will start to increase. This increase in energy will give you the surge to start increasing the intensity of your workouts, but take care because you may be more susceptible to injury. The best type of movement during the latter follicular phase includes:
- Higher-intensity cardio, such as running, brisk walking or hiking, higher-intensity spinning or cycling, dance, and HIIT-style workouts.
- Strength training with heavier weights.
Summertime: The ovulatory phase.
The “summertime” phase of your menstrual cycle, called the ovulatory phase, occurs around the middle of your cycle. The timing varies from person to person, depending on cycle length, but generally occurs between days 10 to 17 of your cycle.
This is the shortest phase, usually lasting around 16 to 48 hours. During this time, your body releases luteinizing hormone, and an egg is released from an ovary, making this your fertile time of the month. During this time, you are probably feeling pretty good, and your mood is positive.
Just like during the summertime, you are probably craving a lot of fresh and light foods. Try to include lots of color and variety in your diet. This is the time to enjoy those salads and hydrating foods. Again, try to limit heavily processed foods, excess sugar, and caffeine to help prevent inflammation.
Foods you can include during your ovulatory phase include:
- Healthy Fats, such as avocados, nuts, seeds, fatty fish, and olive oil.
- Complex carbohydrates, such as sweet potatoes, oats, quinoa, whole grains, and legumes.
- High-fiber foods, such as vegetables, whole grains, fruits, legumes, nuts, and seeds.
- Antioxidant-rich foods, such as berries, citrus fruits, tomatoes, spinach, artichokes, beets, carrots, red peppers, dark leafy greens, nuts, and seeds.
- Foods high in vitamin B, such as full-fat dairy, eggs, and sardines.
- Leafy greens, such as spinach, kale, and cabbage.
- Fermented and probiotic rich foods, such as: kimchi, sauerkraut, kombucha, and yogurt.
- Iron-rich foods, such as meat, poultry, seafood, bone broth, legumes, dark leafy greens, nuts, and seeds.
- High protein foods, such as lean meats, dairy, eggs, legumes, nuts, and seeds.
Herbs and adaptogens you can include in your diet during the ovulatory phase:
- Red clover
- Maca
- Shatavari
- Milk thistle
- Burdock root
- Chicory root
- Dandelion root
- Black cohosh
- Ashwagandha
- Vitex
During the ovulatory phase, you will likely be feeling your best and have the most energy, so this is the time to push it with your workouts. Movement during this time can include:
- HIIT-style workouts
- Running
- Swimming
- Cycling or spin
- Heavy weight lifting
Falltime: The luteal phase
The luteal phase is the “fall time” of your cycle that occurs just after ovulation until your next period starts. A normal luteal phase lasts somewhere from 10 to 17 days, depending on your cycle length. During this phase, your uterine lining is thickening due to progesterone and estrogen as your body prepares for a potential pregnancy. If pregnancy doesn’t occur, then, of course, you get your period.
For many women, they can start to experience symptoms of PMS during this time. These can include uncomfortable physical and emotional symptoms, such as bloating, weight gain, breast tenderness, acne, mood swings, annoying bowel symptoms, feeling down, irritability, and anxiousness. To eliminate or reduce these symptoms, it is super important to make sure that you are staying on top of your nutrition. Try to stay away from highly processed foods and sugar, which can increase inflammation and lead to severe period cramps.
Foods to include during the luteal phase include:
- Anti-inflammatory foods, such as pineapple, leafy greens, berries, bell peppers, carrots, and sweet potatoes.
- Healthy fats, such as avocados, nuts, seeds, and olive oil.
- Foods high in vitamin C, such as citrus fruits, broccoli, tomatoes, kiwi, bell peppers, berries, dark leafy greens, and papaya.
- Foods high in magnesium, such as dark chocolate, spinach, bananas, avocados, cashews, almonds, pumpkin seeds, black beans, sunflower seeds, and legumes.
- Foods high in zinc, such as oysters, pumpkin seeds, sunflower seeds, grass-fed meat, and almonds.
- Complex carbohydrates, such as whole grains, sweet potatoes, apples, figs, pears, potatoes, oats, quinoa, and brown rice.
- Leafy greens, such as spinach, kale, swiss chard, collard greens, and bok choy.
- Lean proteins, such as poultry, tofu, beans, legumes, eggs, and fish.
- Foods that are high in vitamin B, such as poultry, legumes, eggs, dark leafy greens, whole grains, full-fairy, nuts, and seeds.
- Foods high in calcium, such as high-quality dairy, kefir, almonds, lentils, tofu, and dark leafy greens.
- Iron-rich foods, such as grass-fed meat, poultry, seafood, bone broth, legumes, dark leafy greens, nuts, and seeds.
Herbs and adaptogens you can include in your diet during the luteal phase:
- Parsley
- Vitex
- Burdock root
- Ashwagandha
- Holy basil
- Ginger
- Turmeric
- Maca root
- Reishi
- Rhodiola
- Schisandra
- Fennel
- Shatavari
When it comes to movement during your luteal phase, make sure you listen to your body as energy levels are starting to drop the closer you get to your period. Movement during this time can include:
- Low-impact cardio, such as walking, cycling, hiking, and swimming.
- Low-impact and restorative exercises, such as yoga, Pilates, weight training with light weights, and bodyweight exercises.
As you go through each phase of your menstrual cycle, remember that it is not a one-size-fits-all situation. The key is to monitor your cycle, learn your body, and understand the changes that are taking place within.
Although dealing with periods can be annoying, we were uniquely created for a reason. So, learn to let your cycle work for you, not against you!
