A crippling and life-threatening disease
You might have heard of the phenomenon of women's periods 'syncing' when they are close to one another. But have you heard of "cycle syncing"?
A typical cycle lasts between 27-29 days. The menstrual cycle can be divided into four phases: early follicular (menstruation), late follicular, mid-luteal, and late luteal phases.
Understanding the menstrual cycle, and the varying levels of hormones at each stage, can help you understand the impact to your hair, skin, mood, sex drive, bowel movements, and mental health.
Supporting the hormones at each phase of the menstrual cycle is believed to alleviate undesirable symptoms associated with imbalance.
It's a term coined in 2004, that refers to aligning lifestyle factors such as diet, exercise, sleep patterns, and socializing, according to your monthly hormone cycle.
By matching exercise and nutrition to the body's needs at each stage of the menstrual cycle, cycle syncing claims numerous benefits.
Taking these hormonal factors into account, you can work on your health and fitness goals to achieve them in a realistic way, rather than feel like you've hit a plateau each month.
The idea is, that by adapting your actions with the phases of your menstrual cycle, you can support your body's hormone balance.
Sometimes, people mix up the menstrual cycle—the 28-day fluctuation of hormones each month—with menstruation, aka your period.
Estrogen and progesterone levels are low during this stage in the cycle, which can lead to feelings of fatigue and bloating.
During the late follicular phase, new follicles grow on the ovaries. Estrogen levels gradually increase during this phase.
Lasting anywhere between three and seven days, the early follicular is the first phase of your menstrual cycle, when you get your period.
The late follicular is the second phase of the cycle, lasting anywhere between 14 and 21 days. A better mood and increased energy levels occur at this time.
During the final stage of the menstrual cycle, the corpus luteum develops in the ovaries. This stage is known as the late luteal, or pre-menstrual phase.
As we've seen, each separate phase of the menstrual cycle is characterized by hormone changes that affect mental and physical health.
The third phase of the menstrual cycle is the mid-luteal, lasting between one and two days. It's when the egg is released from the ovaries (ovulation).
Your levels of the hormones estrogen and progesterone are at their highest during this phase in your cycle, giving your energy, mood, and libido a boost.
Symptoms such as bloating, breast tenderness, and mood changes can occur around this time, as progesterone levels decrease.
By balancing hormones, it's claimed cycle syncing helps reduce symptoms of PMS, period pains, and mood swings, and helps you feel more energized and balanced.
It's also thought to provide fertility support, give better quality sleep, and make your workout routine more effective.
As everyone's pattern is different, there is no exact timeframe. However, after three months you should be able to tell if it's having an effect.
Relaxing yoga poses, light cardio such as walking or hiking, and stretching is recommended in the first phase of the cycle.
Prioritize being gentle on the body. Foods such as sweet potato, kale, pumpkin seeds, brown rice, fish and eggs, lentils, and nuts help support the body. Breathing exercises, journaling, and meditation are helpful at this stage.
The best foods are leafy greens, avocado, broccoli, yogurt, olive oil, and salmon. Socializing, trying new things, and brainstorming work well at this time.
Running, circuit training, and cycling are great exercises around this time when energy levels peak. Wholegrains, eggs, tomatoes, fruits (berries, citrus, and papaya), and flaxseeds are supportive.
As energy levels increase with rising estrogen in the second phase, it's a good time to practice HIIT exercises, boxing, strength training, and swimming.
It's a great time for collaborations, planning and prepping, socializing, and public speaking, as you feel at your most energized.
You may feel your energy levels begin to dip as you enter the fourth phase of the menstrual cycle. Low-intensity strength training, Pilates, and stretching are good for the body in this phase.
It's a good time to get organized, so use it for planning and preparing. Foods such as lentils, dark chocolate, brown rice, apples, and herbal teas will help support your body at this stage.
Everyone is different, so the results will vary between individuals. One 2016 study suggested those who stand to benefit the most are women who are overweight, over fatigued, have a constantly low libido, or are finding it difficult to conceive.
Sources: (Glamour) (Simplyhealth) (Forbes) (The New York Times) (Healthline) (Elara Care)
See also: Easy stretches for menstrual pain relief
Cramps, bloating, and mood swings can accompany the peaks and troughs of hormones during the menstrual cycle. And depending on where you are in yours, certain types of exercise might not be appealing—and there's a biological reason for it. This is where "cycle syncing" comes in. It involves matching your exercise, nutrition, and overall lifestyle to the natural rhythm of your menstrual cycle.
Curious? Click on to learn about the benefits of matching your exercise routine to the stage you're at in your monthly hormone cycle.
The advantages of syncing exercise with your menstrual cycle
Have you heard of cycle syncing?
HEALTH Cycle syncing
Cramps, bloating, and mood swings can accompany the peaks and troughs of hormones during the menstrual cycle. And depending on where you are in yours, certain types of exercise might not be appealing—and there's a biological reason for it. This is where "cycle syncing" comes in. It involves matching your exercise, nutrition, and overall lifestyle to the natural rhythm of your menstrual cycle.
Curious? Click on to learn about the benefits of matching your exercise routine to the stage you're at in your monthly hormone cycle.