Throughout your menstrual cycle your hormones shift causing you to feel and act differently depending on the time of the month. So adjusting your body as it goes through these changes could help you feel at your best. That is where cycle syncing comes in. It was created by functional nutritionist Alisa Vitti.
Cycle syncing is when you adapt your diet,exercise,social calendar,important work engagements to the different phases of your cycle. Fluctuating female sex hormones during a woman’s cycle influences her mood,energy levels,attractiveness and types of food she wants to eat.
Cycle syncing is beneficial for you if you:
- Are trying to conceive.
- Have polycystic ovary syndrome(PCOS).
- Struggle with PMS symptoms-anxiety,bloating,cramping.
- Have low libido.
- Experience heavy,painful or irregular periods.
- Are struggling to get pregnant.
The first step is to get in touch with your body and it’s natural rhythm. Also you would want to figure out the length of your cycle.
The phases of your cycle are as follows:
1. Menstrual Phase(Days 1 to 7):
This starts with when you see blood. During this time you are drawn inward and it is time to slow down and conserve energy. It is a time of increased creativity so try creating a vision board of your goals for the coming months.
What to eat- Focus on stews,soups,dark leafy greens,iron-rich food like meat. It is time to focus on iron, B-vitamin rich foods to support blood loss and energy. Also make sure to get omega-3 fatty acids.
Exercise should be kept to a minimum with light intensity workouts,yoga,pilates as you are more sensitive to pain during this time.
2. Follicular Phase(Days 8 to 13):
During this phase hormone levels slowly start to rise,mainly estrogen. So mental alertness and energy levels also rise. Your brain is sharp and ready to solve problems. This is the time to try new activities.
What to eat: Eat a lot of vegetables and protein-eggs and fatty fish preferably. Also eat lots of foods high in vitamin E like sweet potatoes which nourish the growing follicles( small sacs of fluid in the ovaries which hold the egg).
This is the time for more intense workouts-HIIT, heavy weights and dancing.
3. Ovulatory Phase(Days 14 to 21):
This begins with a surge of luteinizing hormone causing follicle to rupture and release mature egg from ovary. The major sign of ovulation is a clear and stretchy vaginal discharge. During ovulation your beta brainwave activity is high,increasing alertness and enhancing learning. Ideal time for public speaking,networking. You are also in the mood for love.
What to eat: Loads of cruciferous vegetables like cauliflower,broccoli,bok choy. Rich in antioxidants that flush out toxins. Also magnesium rich foods like spinach and dark chocolate to balance estrogen.
This is the time for high impact workouts and group settings.
4. Luteal Phase(Days 22 to 28):
Progesterone and estrogen levels are at their peak during most of this phase. Your attention is starting to turn inward and you feel a desire to spend time at home. It is a good time to take care of administrative tasks.
What to eat: Soups and root vegetables like sweet potatoes, yam. Blackberries,blueberries,strawberries are rich in flavonoids and vitamin C which support healthy progesterone production. Foods like carrots,spinach,broccoli keep neurotransmitters balanced and ward off PMS symptoms.
It is also time to wind down your exercise. Aim for stretching and yoga during this period of time.
Fitness and Nutrition- A way of life 