Cycle syncing

If you have read my previous article 'your menstrual cycle explained', you are probably looking forward to part two: the lifestyle habits to be more in control of yourself throughout your monthly cycle. As explained before; it is important that you have a regular cycle. There are several tracking apps for this, I personally use the Flo app. If your cycle is currently between 21 to 35 days, then read on and start living in accordance with the menstrual phases for more balance and wellbeing.

Your monthly cycle is regulated by the hormones released by the pituitary gland (brain) and your ovaries. Besides that, several female and male hormones need to be in the ideal ranges for a woman to feel at her best. Optimal hormonal balance is a complex combination of the right levels of specific hormones, in the right proportions and at the right times. To get to this state or hack the code, we need to work with our bodies and the phases of the month to combat uncomfortable side-effects that come with it.

Here below you will find some tips and tricks per phase of the female cycle that will bring you closer to wellbeing. Important to know is that every body is different and every feeling is personal, so it is a bit of trial and error. Apply what works best for you, ignore what doesn’t. The following nutritional, physical and lifestyle suggestions will for sure give you new insights and ideas.

1. Menstruation

Mood: “it is complicated”

Symptoms: low energy, fatigue, hangry, cramps, bloating,...

Training: restorative exercise such as yoga, stretching, walking, low intensity steady state cardio, strength training with light weights

Nutrition: eat iron-rich foods such as shellfish, red meat, poultry, beans, leafy greens, 85% dark chocolate,… Avoid alcohol and caffeine

Lifestyle suggestions: take it easier than normal, take naps, take more time to yourself and listen to your body

Explanation: estrogen and progesterone are low. Due to loss of iron during this phase (bleeding), we need to bring these levels back up. If you experience headaches or dizziness a few days into or even after this phase, you need to increase iron intake

2. The follicular phase

Mood: “feeling good”

Symptoms: higher energy, increased creativity and inspiration

Training: low impact but more challenging workouts than the week before, incorporate pilates, strength training, light cardio,...

Nutrition: eat more fibre and complex carbohydrates such as sweet potatoes, whole fruits, beans,...

Lifestyle suggestions: due to higher energy and lower stress levels, you can challenge yourself more. This is also a great time for new ideas and productive work

Explanation: due to the rise of estrogen levels and the release of FSH we need enough nutrients, and especially energy-giving nutrients such as carbohydrates

3. Ovulation

Mood: “feeling sexy”

Symptoms: high energy, rise in body temperature, stingy feeling in lower belly

Training: challenging workouts, high intensity training, heavy weight training,…

Nutrition: eat foods rich in anti-oxidants such as berries, carrots, potatoes and fruits. Also foods rich in folic acid such as legumes, eggs, dark leafy greens, and not to forget, enough fats such as fatty fish and nuts

Lifestyle suggestions: make more moves during this time, whether it is work or past-time related. Work with your female energy, since it is at its peak right now

Explanation: estrogen is at its peak. Due to the rise of estradiol you have increased libido and drive

4. Luteal phase

Mood: “feeling moody”

Symptoms: cravings, nausea, abdominal pain, bloating, acne,…

Training: low impact training such as yoga, pilates and light weights

Nutrition: eat regular meals containing nutrient-dense foods rich in protein and fat such as an extra protein shake, chicken, eggs,... Start taking in more magnesium and iron

Lifestyle suggestions: no intermittent fasting during this phase and eat as whole as possible (no processed junk). Avoid alcohol to keep the hormones relatively in balance. Try to keep stress low and spend time with family and friends, go in nature, walk more, take time for yourself

Explanation: Progesterone rises which can make you feel moody, if combined with already high levels of cortisol (due to life-stressors)

This is my take on living in alignment with the menstrual cycle, a bit backed by science. As said before, apply what works for you and ignore what doesn’t. Every female is unique in her complex ways. Some women work with their cycle, others prefer not to. Let this article give you insight into what could be the possible cause of a symptom you experience, what you can do to relieve yourself from the negative ones AND how to even take advantage of the positive ones..

Try to find what works best for your body so you can feel your best, every day of the month. Feel free to share some of your experiences and hacks down below to further help each other out.