Cycle Syncing

The way to live in harmony with your hormones.

Cycle syncing, what is it, what does it do and why should you start to do it.

If you’re a female, most likely you have a period. Many see this as an inconvenience and annoyance however with more investigation a women’s cycle actually holds more power than we give it credit for (not only for reproduction). Optimising how we feel each month is something I am always looking to get behind but when I first cam across cycle syncing, I was totally overwhelmed and confused what to do and where to start. After delving deeper into the subject I hope to portrait the purpose of this post, to simplify the information around cycle syncing and translate it into the simple and game changing practise that it is.

What is cycle syncing?

The approach and relationship to ones cycle is grounded in a concept of called cycle-syncing which is the practise of catering one’s diet, exercise and lifestyle habits to the four phases of the menstrual cycle.

Benefits of cycle syncing

Seed cycling is a holistic method used to help balance female hormones like oestrogen and progesterone during a menstrual cycle. With balanced hormones, life is improved by just about every aspect. You can experience: more energy, less stress and anxiety, elevated mood, sharper mind and a deep more restful rejuvenating sleep every night. Hormonal balancing means feeling better and living longer.

So where to begin?

So when is day 1? if you are wanting to sync your cycle you have to know when day 1 is. As it turns out, day 1 is the moment you get your period, this is the beginning of a 28-day (ish) hormonal cycle that consists of four phases: the menstruation phase, the follicular phase, the ovulatory phase and the luteal phase. The menstrual cycle starts on the first day of the period and ends the day before the following period begins.

Women have four phases in their menstrual process, also called the moon cycle: menstruation, follicular, ovulation, and luteal.

Menstruation days 1-5

Feelings. During the menstruation phase, hormones are at their lowest. During this phase your left an right brain are actually in their greatest communication, making it to get it touch with your feelings and determine the best course of action. It is a great time to analyse or review things with a strategic mindset.

Food. As your body us detoxing with its bleed, its now a great time to focus on replenishment and foods that add nutrient’s back into the body. Focus on keeping blood sugar steady and opting for low GI fruits and veggies. Seafood, kelp and nori, remineralise the body’s iron and zinc, if you’re a red meat eater, now is the time to up the iron rich meat intake in your diet. your stomach may feel a little un settled in it’s digestive system now, so cooking foods well and focusing on soups and stews can be very beneficial during this time.

Exercise. During this phase energy is at its lowest, exercise should look gentle, slow and intention such as pilates, yoga and walking.

Follicular days 6-12

Feelings. As hormones are still pretty low in the beginning and gradually increase in concentration towards the end of this phase, to help eggs mature in the ovaries. At this phase the brain is at is open capacity and creativity is in full force.

Food. Keep energy levels up with lighter foods. Raw foods like salads are awesome here paired with lean protein sources for sustained energy.

Exercise. With increased energy it is a good time to mix up your routine and try new forms of movement such as boxing or a dance class, get creative with a new way of working out.

Ovulation days 13-18

Feelings. The egg during this phase is released and oestrogen increases to thicken the uterus’s lining. As testosterone surges, libido increases and social situations are very appealing to the brain this week.

Food. As the body is now producing more oestrogen, it’s important to eat foods that promote this to be detoxed from the body, this includes plenty of fibre and high levels of glutathione to ensure this is metabolised. Some ovulation time super foods are ones with high water content.

Exercise. With energy to burn, a more intense workout is on the cards. Think HIIT or spin or whatever you enjoy that will put the extra energy to good use.

Luteal days 19-31

Feelings. During the come down from the ovulation phase, energy will still be relative high. As all hormones are reaching peak concentration and then begin to fall to their lowest levels right before menstruation begins. This week your brain chemistry is optimal for detail, organised tasks and a great time for completing a project.

Food. Now is the time to up B vitamins to curve sugar cravings. Boost magnesium to help reduce fluid retention, think leafy greens and balance with other cooked foods to help the liver and large intestine to flush any extra oestrogen out more effectively.

Exercise. This phase is a combination of low impact yet effective strength building exercise. Think intentional deep muscle stabilisation and mobility classes. During the end of this phase is the best time to schedule a rest day and take it easy with light walking.

I hope this post gave you more insight into your cycle and empowered you to get in sync with your own. The tips I shared above will help optimise how to you feel over the course of the month and will guide you to work with your body and harmonising hormones. This methodology allows women to feel their best by balancing their hormones, it comes with giving ourselves grace as we change over the month and therefore the way the care for ourselves. Each phase requires a different approach to self care and I hope with this information you will begin to adjust your habits to navigate different forms of self care at different times in your cycle.