The Basics
When you think of your monthly cycle, you may just think of the days of the month during which you have your period. That is pretty much all we are taught as women, and even about that, we are taught very little.
However, there is a lot more going on! With an understanding of the phases of our cycle, we can learn to support our bodies’ needs when it comes to what we eat, how we exercise, and even how we spend our time!
This is cycle syncing.
General Practices
Before we jump into the different phases, I wanted to share a few general things that I have found help with the delicate balance of hormones in our bodies.
I try to limit dairy, gluten, and soy as much as possible. This might just be specific to my body, but there is some evidence suggesting these specific foods infer with hormones (especially soy).
I also do not drink much caffeine. It makes me jittery, and I have felt so much better without it! I have found focusing on drinking enough water and getting at least 100g of protein a day helps a ton with energy levels and afternoon crashes. If I drink caffeine, it is usually in the form of a matcha.
I try my best to be tune with my body and listen to what it needs. If I am craving sugar, I probably need more magnesium. If I really want a hamburger, I might need some iron. If I don’t feel like working out, maybe I need to rest! This takes practice, but in time, you will learn to understand what your body is telling you!
Your Cycle As Seasons
Menstrual Phase: Winter
The menstrual phase is akin to your body’s winter - a time for more rest, warming foods, and reflection. Your energy is typically the lowest of the month, so try to rest your body and your mind.
Time: Days 1-6
Food: Look for foods high in iron, vitamin C, and vitamin K - red meat, leafy greens, kidney beans, wild rice, blueberries, blackberries, watermelon, and grapes. Raspberry leaf tea is great to drink for cramps!
Movement: Yoga, walking, stretching
Brain: During this part of your cycle, you might feel more introspective and reflective. This is a great time to journal and take more time to yourself.
Follicular Phase: Spring
Your rising hormones make the follicular phase feel like spring - rising energy levels, fresh foods, and new ideas.
Time: Days 7-12
Food: Broccoli, lettuce, limes and lemons, avocado, grapefruit, chicken, eggs, and nut butters. The follicular phase is also an excellent time to add some pumpkin and flax seeds into your diet to support hormone balance.
Movement: Cardio - running, hiking, dancing, HIIT, biking, sports
Brain: In this phase, you might begin to feel a little more creative and have the urge to start new projects or develop new ideas. This is a great time to brainstorm and get some deep work done.
Ovulatory Phase: Summer
Ovulation comes as summertime with the highest energy levels, feeling more social, and more cooling foods. The ovulatory phase of your cycle is when hormone levels peak and you are most likely to get pregnant, so you may also find you have a higher sex drive.
Time: Days 13-15
Food: Spinach, red pepper, corn, cantaloupe, strawberries, raspberries, red lentils, quinoa, lamb, and seafood options like salmon
Movement: Strength, cardio - running, hiking, dancing, HIIT, biking, sports
Brain: You will likely feel more social during this time and will have a higher libido. Your capacity for doing creative work should continue through this part of your cycle.
Luteal Phase: Fall
Finally, your luteal phase is like fall - energy levels decline again, sweets and warmer foods enter back into your cravings, and you begin to prepare for rest ahead. The luteal phase is typically the longest of your cycle, and therefore can experience more variation than the other phases. This is a great time to practice listening to your body and getting in tune with what it is telling you!
Time: Days 16-28
Food: Peppermint tea, brown rice, sweet potatoes, apples, chickpeas, beef, turkey, sesame and sunflower seeds to support your hormones. Look for foods high in zinc, vitamin d, b vitamins, and especially magnesium. Magnesium can help curb sugar cravings and helps with cramps!
Movement: Cardio, strength, pilates, bodyweight workouts (move from more intense to less as you approach your period)
Brain: You might feel an urge to tackle to do’s and wrap things up before you begin your next cycle. This is a great time to tackle more administrative tasks rather than the creative work you may have felt more up to doing during your follicular & ovulatory phase.
The more I learn about the way our bodies work, the more in awe I am of the God who created them. I hope this sparked that awe in you as well.
If you want to learn more about cycle syncing, I highly recommend the book In the Flo by Alissa Vitti!
Thank you so much for reading!
Take care,
Caroline