Written By: Jaden Clark, BS, ACSM-EP, Exercise Specialist, WomanWorx
Introduction
According to “Nutrition and Exercise Throughout Your Menstrual Cycle” the definition of cycle syncing is “adjusting your routines around the phases of your menstrual cycle. It recognizes the rise and fall of your sex hormones that can leave you feeling tired, energetic or some moderate in between.”
What are the Benefits of Cycle Syncing?
Benefits of cycle syncing includes decrease in symptoms associated with your period (such as cramps, headaches, and bloating), improved mood, lower stress levels, and reduction in premenstrual syndrome or PMS.
How To Sync to Your Cycle
We can positively impact your day-to-day by syncing your fitness and nutritional habits to your cycle. This could result in sustained energy levels and limit negative symptoms of your cycle.
According to Kissow et al., the fluctuations in female sex hormones, both estrogen and progesterone, regulate our body’s protein metabolism and recovery processes inside of skeletal muscle that affect exercise related outcomes and muscle build. EatingWell states that in all four phases of a women’s cycle there are different nutritional needs and foods to include in one’s diet. Below we have put together an easy to follow guide, organized by cycle phases with recommendations for exercise and nutrition.
There are four phases of a women’s cycle: menstrual, follicular, ovulatory, and luteal. Each phase lasts for a various amounts of time, has different hormones rising and falling, and different energy levels.
Menstrual Phase: Days 0-7
- In this phase, energy levels will be low. Estrogen and progesterone levels will drop which causes the breakdown and shedding of the uterine lining.
- If exercising during this phase, low intensity movements are appropriate. One may see added benefits of cycle syncing during bouts of walking, stretching, and adequate rest time.
- Good dietary options in this phase include iron rich foods, vitamin C rich foods, and omega-3 fatty acids. Examples of iron rich foods include lean red meats, turkey, spinach, lentils, and beans. Citrus, berries, red peppers, and broccolis are examples of vitamin C rich foods. Lastly, omega-3 fatty acids are found in salmon, ground flaxseed, almonds, walnuts, and avocados.
Follicular Phase: Days 8-13
- In this phase, energy levels are rising and a women will experience a decrease in their appetite. Estrogen levels are rising which causes the endometrium to thicken. Additionally, follicle stimulating hormone or FSH is released to assist with egg maturation.
- If exercising during this phase, high intensity movements are appropriate. One may see added benefits of cycle syncing while doing cardiovascular and strength training.
- Good dietary options in this phase include complex carbohydrates, cruciferous vegetables, and healthy fats. Examples of complex carbohydrates include whole wheat bread, oats, quinoa, and sweet potato. Types of cruciferous vegetables include cabbage, broccoli, cauliflower, and kale. Lastly, options for healthy fats include avocados, ground flaxseed, and pumpkin seeds.
Ovulatory Phase: Days 14-15
- In this phase, energy levels will be at their highest level. The ovaries release an egg during this phase. Both estrogen and testosterone levels are at their peak which contributes to the increase in energy.
- If exercising during this phase, high intensity movements are still appropriate. Added benefits of cycle syncing occur when pushing maximum levels (for example, heart rate), training for personal bests, and Bootcamp style workouts.
- Good dietary options in this phase include fruits, vegetables, complex carbohydrates, healthy fats, and fermented foods. Examples of fermented foods include kefir, kimchi, miso, and sauerkraut.
Luteal Phase: Days 16-28
- In this phase, energy levels will be lower and a women will experience an increase in their appetite. The corpus luteum, which is the sac left behind from the released egg, produces progesterone. This release of progesterone prepares the uterus to receive a fertilized egg. Additionally, progesterone dominates when both luteinizing hormone and follicle stimulating hormone (FSH) levels drop.
- If exercising during this phase, moderate intensity movements are appropriate. Added benefits of cycle syncing occur when doing light cardiovascular exercise, stretching, walking, and slower-paced activities.
- Good dietary options in this phase include complex carbohydrates and protein.
- In this phase, one may also crave sweets or salty foods. If you are craving a sweet food, try one to two small squares of dark chocolate 75%+ cocoa. This choice will satisfy the sweet craving without leading to a large spike in blood sugar. If you are craving a salty food, try lightly salted nuts, seeds, or trail mix.
Want more?
Our RXperts are available to answer any questions related to exercise! Stop by our physical space to apply what you learned in this article!
If you live outside the Twin Cities or are interested in working out from home, WomanWoRX offers online resources like livestreamed classes. Take advantage of our curated programs loaded with education and exercises organized by trimester.
References:
https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle
https://madewholenutrition.com/handouts/p/cycle-syncing
