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Cycle syncing -

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"?

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Cycle syncing -

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.

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Hormone balance -

The idea is, that by adapting your actions with the phases of your menstrual cycle, you can support your body's hormone balance.

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Hormone balance -

Supporting the hormones at each phase of the menstrual cycle is believed to alleviate undesirable symptoms associated with imbalance.

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Health and fitness goals -

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.

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Menstrual cycle vs. menstruation -

Sometimes, people mix up the menstrual cycle—the 28-day fluctuation of hormones each month—with menstruation, aka your period.

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Menstrual cycle vs. menstruation -

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.

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The four stages -

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.

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Stage 1: early follicular (menstruation) -

Lasting anywhere between three and seven days, the early follicular is the first phase of your menstrual cycle, when you get your period.

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Stage 1: early follicular (menstruation) -

Estrogen and progesterone levels are low during this stage in the cycle, which can lead to feelings of fatigue and bloating.

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Stage 2: late follicular -

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.

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Stage 2: late follicular -

During the late follicular phase, new follicles grow on the ovaries. Estrogen levels gradually increase during this phase.

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Stage 3: ovulatory and mid-luteal -

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).

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Stage 3: ovulatory and mid-luteal -

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.

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Stage 4: late luteal -

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.

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Stage 4: late luteal -

Symptoms such as bloating, breast tenderness, and mood changes can occur around this time, as progesterone levels decrease.

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Hormonal changes -

As we've seen, each separate phase of the menstrual cycle is characterized by hormone changes that affect mental and physical health.

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Hormonal changes -

By matching exercise and nutrition to the body's needs at each stage of the menstrual cycle, cycle syncing claims numerous benefits.

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The benefits -

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.

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The benefits -

It's also thought to provide fertility support, give better quality sleep, and make your workout routine more effective.

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First phase: light exercise -

Relaxing yoga poses, light cardio such as walking or hiking, and stretching is recommended in the first phase of the cycle.

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First phase: light exercise -

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.

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Second phase: more intensity -

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.

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Second phase: more intensity -

The best foods are leafy greens, avocado, broccoli, yogurt, olive oil, and salmon. Socializing, trying new things, and brainstorming work well at this time.

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Third phase: most fertile -

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.

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Third phase: most fertile -

It's a great time for collaborations, planning and prepping, socializing, and public speaking, as you feel at your most energized.

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Fourth phase: slowing down -

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.

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Fourth phase: slowing down -

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.

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How long until you feel the effects? -

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.

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Different for everyone -

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

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