Women can live in sync with their menstrual cycle with some simple ways to optimise life energy.
As a woman, there are multiple hormonal shifts throughout the monthly cycle. These hormonal shifts can significantly impact physical, emotional, and mental well-being.
Here are some ways to optimise each stage of the monthly cycle to improve productivity, energy levels, and overall well-being.
What is Cycle Syncing?
Cycle syncing involves aligning daily and weekly habits, such as nutrition, workouts, sleep and other activities, with the body’s infradian rhythm to promote optimal health and hormone function.
The infradian rhythm system is the bodily cycle that regulates the menstrual cycle.
Cycle Syncing can guide various aspects of daily life, including what you eat, how you work, and more so that lifestyle and habits work in sync with the body’s hormonal cycle.
To maximise productivity and alleviate PMS symptoms, the secret is synchronising lifestyle with the menstrual cycle. Living in sync with a woman’s menstrual cycle can positively impact physical, emotional, and mental well-being.
The menstrual cycle can be divided into four phases: the follicular phase, the ovulatory phase, the luteal phase, and the menstrual phase. Each phase is characterised by hormonal changes that can impact a woman’s mood, energy levels, and overall well-being.
Days 1-14: Follicular Phase (“inspiration” phase)
Estrogen levels are on the rise, which can lead to increased energy, creativity, and motivation. Women feel more social, outgoing, and confident during this time.
As your hormones rise, your energy levels rise too.
- Make to-do lists, embrace creativity and plan for the month ahead.
- Support estrogen metabolism and blood sugar regulation by eating more leafy greens and cruciferous vegetables such as broccoli and cabbage and sprinkling seeds over (your) meals. Blood sugar imbalances can disrupt approaching ovulation, so be mindful of refined sugars, processed foods and alcohol.
- Exercise: This is the best phase for high-intensity workouts, HIIT, & Working out with heavy weights.
Day 14: Ovulatory phase (“peak” phase”)
Estrogen levels peak and many women experience a surge in energy, focus, and sexual desire. Typically most women feel their best physically and mentally during this time.
During the productivity phase, when hormones are balanced, this is a great time to take advantage of high energy, motivation, confidence, mood, and sex drive.
- Collaborate, initiate new projects, run meetings, solve problems, and be assertive. It is a time to pursue dreams and achieve goals.
- To support ovulation, it is recommended to consume lighter foods like fresh salads, fruits, veggies, juices, and smoothies. Foods high in vitamin B and zinc, such as whole grains, nuts, seeds, and meat, should also be included in the diet.
- Fitness: Engage in high-impact activities like dancing, running, skipping, burping, or aiming for a personal best.
Days 15-28: Luteal Phase (“premenstrual” phase)
Progesterone levels rise, and estrogen levels decline, leading to decreased energy, motivation, and mood swings. PMS symptoms such as bloating, mood swings, and irritability can be experienced during this time.
During the last phase of the menstrual cycle, before menstruation begins again, it’s time to wind down.
- Focus on deep solo work, finish up projects and increase self-care. Since socialising may be less appealing during this phase.
- Increasing healthy fats like avocado, salmon, olive oil, nuts, and seeds, consuming magnesium-rich foods like spinach, legumes, cacao, and banana and applying magnesium oil to the belly can help combat mood swings, anxiety, and period pain. Avoiding coffee, which can exacerbate premenstrual symptoms, and opting for herbal teas like raspberry leaf and cramp bark is also recommended.
- Exercise: Opt for gentler activities such as swimming, bike riding, brisk walking or running, or pilates.
Days 1-7: Menstrual Phase (Period phase)
Oestrogen and progesterone levels are at their lowest, which may lead to fatigue, low motivation, and a desire to withdraw from social situations.
- Take a break, rest, and reset
- Eating iron-rich and anti-inflammatory foods like soups, stews, slow-cooked meals, and curry is advised, and choosing a soothing adaptogenic Turmeric Latte over coffee can help alleviate cramps.
- Exercise: yoga, walking, stretching, and pilates are also recommended. If the body needs rest during this phase, listening to it and rest is essential.
You might like to check out: Foods to Eat for an Easier and Potentially Happier Period