Understanding your menstrual cycle is normal but syncing your lifestyle habits to it? From exercise to diet and even types of activity to help you live closely to your body’s bio-rhythm, cycle syncing may help optimise your energy for exercise.
Ever planned for an activity weeks in advance but when it came down to it, you were fatigued, moody and unable to carry on? And it wasn’t even your period yet! According to some experts, it is likely to be hormonal and it may be helpful to do cycle syncing.
Cycle syncing is the practice of adjusting your lifestyle according to your menstrual cycle. This includes matching your diet, exercise and even lifestyle activities according to your cycle.
The concept was first introduced in a 2014 book by US-based functional nutritionist Alisa Vitti, also the founder of Floliving.com and creator of the MyFlo app.
Diagnosed with Polycystic Ovarian Syndrome (PCOS), a condition which affects hormone levels, causing the body to skip menstrual periods, Vitti spent more than 10 years creating The Cycle Syncing Method to help women tune into their menstrual cycle. Her method tracks, evaluates and then prescribes eating and exercise routines to help women optimise their hormones throughout the cycle.
Cycle syncing may benefit women who have PCOS, feel fatigued often, face varying energy levels that affect their moods and who are trying to conceive.
The idea of adapting lifestyle to hormonal shifts allows women to increase their performance at work and in recreation, while enjoying better overall function, weight management, fewer skincare issues and happier lives.
Essentially, you’ll need to understand how your menstrual cycle works. Each woman’s cycle can vary from 21 to 35 days but 28 is the average. These four weeks are broken into these phases: Menstrual, Follicular, Ovulatory and Luteal.
In her book Womancode, Vitti writes that understanding your body’s reactions during these phases allows you to optimise activities to play up to those strengths. Here’s how:
DAY 1 TO 5: MENSTRUAL PHASE
This phase starts when the uterus sheds its lining and bleeding occurs. Because you’re losing blood and iron, most women feel fatigued and experience symptoms like abdominal cramping and discomforts like insomnia, headaches and nausea.
Hormones: Oestrogen and progesterone decline. Oestrogen, which is secreted by the ovaries, regulates growth and development while progesterone’s primary function prepares the uterus for pregnancy.
Exercise: Because of the blood loss, the woman’s body may not feel up to a lot. If your body says no, listen and slow down to rest.
Avoid: High intensity interval training (HIIT) or high-volume exercises requiring lots of energy.
Try: Gentle forms of yoga, stretching and long walks.
Nutrition: Eat iron-rich foods like red meat, liver, poultry, bone broths, soups or stews and include dark leafy greens like spinach and kale. Some Traditional Chinese Medicine (TCM) advice include taking “warming” foods like turmeric, garlic, cinnamon and ginger.
DAY 6 TO 12: FOLLICULAR PHASE
Your period is over and your ovaries are growing many follicles that contain eggs. One egg will eventually take over. Menstrual symptoms such as cramping disappear and women find they have better energy levels as their mood improves.
Hormones: Oestrogen, progesterone and even testosterone levels start to rise. Oestrogen also causes the uterine lining to thicken.
Exercise: As hormone levels rise, your body builds muscle effectively in this phase. A study by Dr Lisbeth Wikström-Frisen in 2016 at Sweden’s Umea University found that training in this stage is good for muscular strength, power and muscle mass.
Try: Resistance (weights) and circuit training.
Nutrition: To fuel your energy for growing follicles, increase your protein intake with quality animal cuts (beef and poultry) or plant-based protein. Also important are healthy fats from fatty fish like salmon, tuna and sardines or avocados, nuts and seeds.
DAY 12 TO 17: OVULATORY PHASE
From Day 12, the body releases an egg into the fallopian tubes. If the egg is fertilised during this phase, you fall pregnant.
Hormones: Oestrogen and luteinising hormones peak. Progesterone also rises. The higher levels of testosterone also mean that one exudes confidence. If you’re not planning on babies, do take precautions when having sexual activity.
Exercise: This is the right time to seek personal bests and embark on high-energy, speed activities. Athletes may find that they will perform well on time trials.
Try: Adding strength or resistance training in your regime like F45 or intense HIIT.
Don’t forget to warm up, this study found higher oestrogen levels may make one injury-prone.
Nutrition: Because you’re at your peak, eat foods that support metabolism. Get your minerals and vitamins from cruciferous vegetables like broccoli, cauliflower and brussels sprouts. Fruits packed with antioxidants like berries also support liver function.
DAY 18 TO 28: LUTEAL PHASE
This phase can last from 10 to 12 days. Most women find their energy levels dipping and feel moody or easily agitated. With lower energy, they feel tired often. Other symptoms include bloating, or skincare issues like acne.
Hormones: Hormone levels decrease if pregnancy has not occurred. The body gets ready for a new menstrual phase.