Cycle Syncing: How To Adapt Food And Exercise To Your Menstrual Cycle
- Health Hub 101, Taboo Topic
- 21 Feb, 2023
Your hormones cycle through a monthly cycle called infradian rhythm. Your physiology is affected by these hormones in various ways, including how well you can exercise and how much food you need.
In actuality, your monthly cycle includes four distinct phases, and each one affects your physiology in a unique way. You may balance your hormones naturally, feel and look better, and lower your overall stress by synchronizing your diet and exercise with your menstrual cycle.
Cycle Syncing: What is it?
In order to maintain your health and normal hormone function, cycle synchronization is the process of adjusting your daily inputs, such as food, exercise, and even job deadlines, to your menstrual cycle. In the long run, cycle syncing can help you feel, look, and perform better.
Understanding Your Cycle for Cycle Synchronization
Four phases make up your menstrual cycle. The days that follow are set to a 28-day cycle, but as there is a range for what is deemed to be normal in terms of overall cycle duration, the precise days may vary slightly for you.
Phase 1: Menstrual, which can last anywhere from 3 to 6 days and begins on the first day of your period.
Phase 2: Follicular, which starts after menstruation and usually lasts until day 12
Phase 3: Ovulatory, takes place between days 13 and 16 of your cycle. 3–4 days pass during this phase.
Phase 4: Luteal, which lasts around 17–28 days. This phase begins after ovulation and ends just before menstruation begins.
Your energy level, mood, appetite, workout recovery, stress reaction, and even your pain threshold can fluctuate as your hormone levels change during each phase.
Monitoring Your Cycling
You must keep track of your cycles in order to determine your own cycle duration and determine which phase you are now in. The above-mentioned cycle days are only approximations. Your cycle will determine the length of your phases. Because even women with typical periods can see variance from month to month, regular tracking is crucial. In addition, a lot of women experience irregular period lengths due to conditions like stress, hormonal imbalance, and PCOS.
- The first day of your menstruation each month is the first marker to keep note of. Your menstrual phase ends when your period does, and you then go into the follicular phase.
- Your cervical fluid alters during the ovulation period, especially just before ovulation, serving as a secondary signal. Your cervical fluid will grow as the egg begins to develop. It gets more transparent and slippery just before ovulation, resembling egg whites in texture. When you know exactly when you ovulate, you can distinguish between the ovulation phase and the luteal phase and start synchronizing your cycle.
Can I Begin Cycle Synchronization While Taking the Pill?
When you use hormonal birth control, the pill suppresses your hormones and prevents you from getting your period. Since you are not ovulating while using hormonal birth control, your cycle is not affected by hormonal changes because you are not ovulating. For this reason, you cannot use cycle syncing if you are using hormonal birth control.
Can I Start Cycle Syncing Before My Period Arrives?
The first thing you should do if you don't have a regular period and you're not pregnant or taking the pill is call your doctor. The underlying factor may be a hormonal imbalance such as PCOS (polycystic ovarian syndrome) or hypothalamic amenorrhea (HA). You need to work on getting your period back before you can start cycle syncing. It is possible to naturally regulate your hormones and obtain your period!
Can I Start Cycle Syncing If My Periods Are Unreliable?
In a nutshell, sure! You'll need to keep track of your cycles and adjust your behavior according to the phase you're in. It's crucial to address any underlying factors causing your irregular periods when you implement cycle syncing with irregular periods. Typically, estrogen dominance and low progesterone levels are the main hormonal imbalances to blame for this.
The Beginner's Guide to Cycle Syncing: How It Works
Phase 1: Menstruation
What Happens: When progesterone levels fall, the body begins to lose the uterine lining. Your period begins!
Your Physiology: Both progesterone and estrogen levels in your body have decreased.
How You Feel: Your energy levels are usually at their lowest for the month right at the beginning of this phase. You could feel compelled to get more sleep and additional rest.
Phase 2: The Follicular Phase
What Happens: As soon as your period is over, this phase starts. In actuality, the menstrual phase should be regarded as the cycle's penultimate phase, following after this one.
Your physiology: Just before ovulation, estrogen gradually climbs and peaks. To aid in the maturation of eggs, your hypothalamus sends FSH (follicle stimulating hormone) to your ovaries.
How You Feel: The follicular phase is a time of fresh starts. It's an excellent time to brainstorm and make future goals because you're receptive to new ideas, your creativity is at its best, and so on. You are less prone to become ill at this time since your immune system is functioning well.
Phase 3: The Ovulatory Phase
What happens: In the uterus, where your uterine lining has recovered from the follicular phase, your body releases an egg into the fallopian tubes.
Your physiology: To encourage the release of an egg, luteinizing hormone (LH) and estrogen both reach their highest levels. If you're hoping to get pregnant, now is the time to go for it as your fertility is at its best shortly before ovulation.
How You Feel: During this phase, your energy is usually at its highest. You feel more inclined to leave the house and interact with other people since you are feeling more social. Because estrogen levels are high, your immune system is also maintained, keeping you healthy and reducing your risk of illness.
Phase 4: The Luteal Phase
What Happens: Your basal body temperature shifts upward during this period as progesterone levels increase, preparing the uterus for the impending arrival of a fertilized embryo.
Your Physiology: When progesterone peaks, this is the phase. Also slightly rising is estradiol. Then, just before your period begins, hormone levels reach their lowest points. The PMS/PMDD symptoms some women encounter are caused by this downward shift.
How You Feel: Although your energy expenditure (your metabolism) rises 8–16%, your immune system somewhat downshifts (to avoid the immune system from potentially attacking a fertilized embryo). That implies you don't just FEEL more hungry; your body actually needs 250–300 more calories on average to power its activities.
Our Cycle Is A Gift
Your period is not a "curse," but rather the perfect opportunity to unwind, refuel, and think. And there is a phase for pretty much everything, from wanting to hit the gym hard to craving comfort food and lounging on the couch.
We can lean into our cycle, embrace it, and use it to make our lives operate more smoothly rather than trying to "power through" it. It's really quite cool. And as soon as you follow this flow, your hormones, general health, and how you feel will all improve.
Reference:
https://coconutsandkettlebells.com/cycle-syncing-how-to-adapt-your-food-and-exercise-to-your-menstrual-cycle/
In actuality, your monthly cycle includes four distinct phases, and each one affects your physiology in a unique way. You may balance your hormones naturally, feel and look better, and lower your overall stress by synchronizing your diet and exercise with your menstrual cycle.
Cycle Syncing: What is it?
In order to maintain your health and normal hormone function, cycle synchronization is the process of adjusting your daily inputs, such as food, exercise, and even job deadlines, to your menstrual cycle. In the long run, cycle syncing can help you feel, look, and perform better.
Understanding Your Cycle for Cycle Synchronization
Four phases make up your menstrual cycle. The days that follow are set to a 28-day cycle, but as there is a range for what is deemed to be normal in terms of overall cycle duration, the precise days may vary slightly for you.
Phase 1: Menstrual, which can last anywhere from 3 to 6 days and begins on the first day of your period.
Phase 2: Follicular, which starts after menstruation and usually lasts until day 12
Phase 3: Ovulatory, takes place between days 13 and 16 of your cycle. 3–4 days pass during this phase.
Phase 4: Luteal, which lasts around 17–28 days. This phase begins after ovulation and ends just before menstruation begins.
Your energy level, mood, appetite, workout recovery, stress reaction, and even your pain threshold can fluctuate as your hormone levels change during each phase.
Monitoring Your Cycling
You must keep track of your cycles in order to determine your own cycle duration and determine which phase you are now in. The above-mentioned cycle days are only approximations. Your cycle will determine the length of your phases. Because even women with typical periods can see variance from month to month, regular tracking is crucial. In addition, a lot of women experience irregular period lengths due to conditions like stress, hormonal imbalance, and PCOS.
- The first day of your menstruation each month is the first marker to keep note of. Your menstrual phase ends when your period does, and you then go into the follicular phase.
- Your cervical fluid alters during the ovulation period, especially just before ovulation, serving as a secondary signal. Your cervical fluid will grow as the egg begins to develop. It gets more transparent and slippery just before ovulation, resembling egg whites in texture. When you know exactly when you ovulate, you can distinguish between the ovulation phase and the luteal phase and start synchronizing your cycle.
Can I Begin Cycle Synchronization While Taking the Pill?
When you use hormonal birth control, the pill suppresses your hormones and prevents you from getting your period. Since you are not ovulating while using hormonal birth control, your cycle is not affected by hormonal changes because you are not ovulating. For this reason, you cannot use cycle syncing if you are using hormonal birth control.
Can I Start Cycle Syncing Before My Period Arrives?
The first thing you should do if you don't have a regular period and you're not pregnant or taking the pill is call your doctor. The underlying factor may be a hormonal imbalance such as PCOS (polycystic ovarian syndrome) or hypothalamic amenorrhea (HA). You need to work on getting your period back before you can start cycle syncing. It is possible to naturally regulate your hormones and obtain your period!
Can I Start Cycle Syncing If My Periods Are Unreliable?
In a nutshell, sure! You'll need to keep track of your cycles and adjust your behavior according to the phase you're in. It's crucial to address any underlying factors causing your irregular periods when you implement cycle syncing with irregular periods. Typically, estrogen dominance and low progesterone levels are the main hormonal imbalances to blame for this.
The Beginner's Guide to Cycle Syncing: How It Works
Phase 1: Menstruation
What Happens: When progesterone levels fall, the body begins to lose the uterine lining. Your period begins!
Your Physiology: Both progesterone and estrogen levels in your body have decreased.
How You Feel: Your energy levels are usually at their lowest for the month right at the beginning of this phase. You could feel compelled to get more sleep and additional rest.
Phase 2: The Follicular Phase
What Happens: As soon as your period is over, this phase starts. In actuality, the menstrual phase should be regarded as the cycle's penultimate phase, following after this one.
Your physiology: Just before ovulation, estrogen gradually climbs and peaks. To aid in the maturation of eggs, your hypothalamus sends FSH (follicle stimulating hormone) to your ovaries.
How You Feel: The follicular phase is a time of fresh starts. It's an excellent time to brainstorm and make future goals because you're receptive to new ideas, your creativity is at its best, and so on. You are less prone to become ill at this time since your immune system is functioning well.
Phase 3: The Ovulatory Phase
What happens: In the uterus, where your uterine lining has recovered from the follicular phase, your body releases an egg into the fallopian tubes.
Your physiology: To encourage the release of an egg, luteinizing hormone (LH) and estrogen both reach their highest levels. If you're hoping to get pregnant, now is the time to go for it as your fertility is at its best shortly before ovulation.
How You Feel: During this phase, your energy is usually at its highest. You feel more inclined to leave the house and interact with other people since you are feeling more social. Because estrogen levels are high, your immune system is also maintained, keeping you healthy and reducing your risk of illness.
Phase 4: The Luteal Phase
What Happens: Your basal body temperature shifts upward during this period as progesterone levels increase, preparing the uterus for the impending arrival of a fertilized embryo.
Your Physiology: When progesterone peaks, this is the phase. Also slightly rising is estradiol. Then, just before your period begins, hormone levels reach their lowest points. The PMS/PMDD symptoms some women encounter are caused by this downward shift.
How You Feel: Although your energy expenditure (your metabolism) rises 8–16%, your immune system somewhat downshifts (to avoid the immune system from potentially attacking a fertilized embryo). That implies you don't just FEEL more hungry; your body actually needs 250–300 more calories on average to power its activities.
Our Cycle Is A Gift
Your period is not a "curse," but rather the perfect opportunity to unwind, refuel, and think. And there is a phase for pretty much everything, from wanting to hit the gym hard to craving comfort food and lounging on the couch.
We can lean into our cycle, embrace it, and use it to make our lives operate more smoothly rather than trying to "power through" it. It's really quite cool. And as soon as you follow this flow, your hormones, general health, and how you feel will all improve.
Reference:
https://coconutsandkettlebells.com/cycle-syncing-how-to-adapt-your-food-and-exercise-to-your-menstrual-cycle/
