Embrace Your Period: How Cycle Syncing Can Help You Live Your Best Life

The Tea

A little while ago, a friend of mine told me that she had completely transformed her life. She had found a solution for being more productive at work, and more relaxed and happy during her free time.

Naturally, I was intrigued. Had she discovered an innovative new productivity technique? Started a course? Read a life-changing book?

The answer was none of the above. In fact, it was something I never would have thought of myself. She decided to try cycle syncing, or letting each phase of her menstrual cycle influence the activities she would prioritize. If you’re not sure how this works or why you should try it, we’re explaining everything you need to know about cycle syncing below!

The Brew

Why Does Cycle Syncing Matter?

If you’re someone who regularly menstruates, you know that your period has the ability to change your mood and energy levels. You might notice changes in the days leading up to and during your period, but have you ever thought about what goes on the rest of the time? Contrary to popular belief, menstrual cycles go on all month long, and each phase has the ability to impact how you feel.

That’s where cycle syncing comes in. This process simply means fully embracing your menstrual cycle and the physical and emotional changes that come with it. Women who engage in cycle syncing might switch up their work schedules, exercise routines, and even diets according to the menstrual phase they find themselves in. And most of those who do absolutely love it!

But before you can join the cycle syncing club, you’ll need to understand the different phases your body goes through.

The Phases of the Menstrual Cycle

The menstrual cycle typically lasts around 28 days, though it does vary person to person. Regardless of duration, it will always consist of four phases: 

• Menstrual phase
• Follicular phase
• Ovulation
• Luteal phase

Here’s what they mean.

Menstrual phase (days 1-5)

During the menstrual phase, your levels of estrogen and progesterone – the two key hormones in the menstrual cycle – drop. It triggers the release of prostaglandins, which cause the uterus to contract and expel the uterine lining through the cervix and vagina. This shedding is what we commonly refer to as a period.

Normal levels of estrogen raise the serotonin hormone, which is essential for reducing feelings of depression and anxiety. This means that your serotonin levels will also be low during your period. As a result, you may feel anxious and depressed.

How to sync your lifestyle to the menstrual phase

Since your energy levels are lower, try to prioritize rest, stay hydrated, and eat nutritious foods that are rich in iron & vitamin C.

Skip the high intensity workouts and instead opt for moderate exercises like yoga and walking to alleviate discomfort. If you’re not up for physical movement, consider practicing mindfulness meditation or guided relaxation. These practices can help you stay connected to your body and manage any discomfort you might be experiencing.

If possible, try to reduce your workload during this week. See if you can focus on light admin tasks instead of any rigorous work. Be sure to take it easy outside of work hours. You have full permission to leave difficult house chores for a later date! Interestingly enough, this was common practice in ancient India. Women were given a break from household chores and cooking during their menstrual phase in order to prioritize rest, proving that ancient Indians were ahead of their time. Unfortunately, this practice didn’t carry through to the modern era, but contemporary cycle syncers are bringing it back.

Follicular phase (days 6-14)

Your body begins to mature your egg as your hormonal levels (FSH) increase during this phase. Your estrogen levels increase as a result, which means your energy and confidence will also go up. Our bodies are more insulin sensitive during this phase, which means we can take in more carbohydrates, particularly if you’re engaging in strength training and consuming omega-3 supplements.

How to sync your lifestyle to the follicular phase

This phase is one of your highest energy periods. You can engage in more intense exercises, like boxing, swimming, running, or hiking. Be sure to eat extra protein and green veggies to properly replenish your body after exercising.

The follicular phase is also a great time for socializing and planning. Now is the time to start brainstorming big projects, scheduling important meetings, and going to parties.

Ovulation (around day 14)

The ovulation phase commences with a rise in luteinizing hormone and follicle-stimulating hormone levels. Luteinizing hormone promotes egg release, which is what ovulation actually is. This is the most fertile time for planning a pregnancy, which is why some individuals experience an increase in sexual desire or libido during ovulation. 

How to sync your lifestyle to the ovulation phase

If you thought you were feeling energetic during the follicular phase, just wait until you hit ovulation! You energy levels will be at their peak, so you can engage in all the intensive workouts, outdoor activities, and social events.

Ovulation is also an excellent time to engage in self-care activities that improve your mood, such as spending time with friends, practicing hobbies, or taking trips.

Luteal phase (days 15-28)

The luteal phase begins just after the ovarian follicle releases its ovum. After that, the ovarian follicle become the corpus luteum, which secretes progesterone. Due to high levels of progesterone, some women experience mood swings, irritability, anxiety, or even depression (otherwise known as PMS or premenstrual syndrome).

How to sync your lifestyle to the luteal phase

Your body is less sensitive to insulin in this phase, so it’s best to reduce your intake of carbohydrates and instead eat foods with hormone-loving fats. Magnesium-rich foods are great, such as spinach, dark chocolate, legumes, avocado, banana, raspberries, salmon, and tuna; the health-boosting mineral can help alleviate symptoms of PMS.

Spend time doing things that make you happy to lessen the intensity of mood swings or negative feelings. Avoid intense exercise, instead focusing on gentle activities like walking, meditation, and yoga. Try to take it easy at work, and don’t feel bad if you prioritize relaxing at home instead of engaging in social activities.

The Pour

Cycle syncing can help you adjust your self-care practices to fit each phase. It helps improve your ability to manage your energy levels, mood, and physical symptoms. One thing to remember is that each individual’s menstrual cycle experience is unique. It’s not about adhering to strict rules, but finding what works best for you based on your own responses and needs. Monitor your cycle, listen to your body’s signals, and adjust as necessary for a balanced cycle and happy life.