Each month, people who menstruate go through four distinct phases during which shifts in hormones, neurotransmitters, and other autonomic functions affect every aspect of our lives from mood, appetite, sleep, brain and organ function, muscle strength, fertility, neuroplasticity, social behaviors, sexuality and more. Simply put, we are not the same throughout the month!
There are times when we are naturally more energetic and times when we are more inclined to stay in and rest. There are times in the cycle where it is advantageous to work out extra hard, and other times when doing so is more harmful. There are times where we are naturally more inclined towards socialization, and other times where they are more focused on the self and goals. Understanding these natural variations gives us the opportunity to harness them to our advantage rather than fighting against them.
Cycle syncing offers an alternative approach to the menstrual cycle. Instead of treating periods as an annoying chore (at best) and ignoring everything that happens for the other three weeks every month, cycle syncing invites us to learn to work with the natural rhythms of our bodies to increase well-being, reduce stress and pain, prevent injury and illness, and develop a deeper understanding of our bodies. In this way we can cultivate compassion for our bodies and ourselves while improving all aspects of our health- mind, body and spirit.
In this post, we’ve outlined the basics of what is happening in each of the four phases of the cycle and shared our best tips advice for how to start syncing your lifestyle with your cycle so you, too, can reap these amazing benefits!
🩸MENSTRUAL PHASE: from the 1st day of your period (full flow, not just spotting) until it stops, approximately cycle day 1-5.
Estrogen and progesterone are low, and typically so are energy levels. This is the winter season for the body. Rest, eat well and give yourself lots of compassion and grace as being a little more sensitive or emotional is common.
This is the most Yin time of the cycle. Rest. Stay in, embrace silence and meditation as your intuition may be extra aware. Stick to low-intensity exercises such as walking, gentle yoga and hip-opening stretches- studies have shown that too much heavy or intense exercise in this phase directly contributes to higher levels of inflammation, more likelihood of injuries and issues with fertility (PMID: 33201156, 22425198).
During your period, be sure to eat warm and nourishing foods to ensure proper, smooth circulation of Qi and Blood. This smooth flow reduces and prevents menstrual cramps as well as calming down other uncomfortable symptoms like bloating, gas, bowel irregularities, nausea and fatigue.
Add in more iron-rich foods to help replenish the blood that is being lost: high-quality lean meat and fish, high quality eggs, beans, mushrooms, beets, dark leafy greens, whole grains, and nuts are all excellent sources of iron
If you know you are iron deficient (diagnosed by blood test), you need to supplement iron. Check the link at the end of the post to see our top recommended supplements!
If you pushed yourself too hard during the previous luteal phase, you will typically feel drained and exhausted during your period– observe and note your energy levels throughout the month to learn where you may need to rearrange your schedule of events.
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🌸FOLLICULAR PHASE: from the end of the period until ovulation, approximately day 5 to 7 -14. During this phase, the key is to support healthy estrogen levels, which will support the growing follicle and ensure healthy, timely ovulation.
This is our inner spring season. As estrogen rises, so do serotonin and dopamine, leading to more motivation, energy and confidence and making this phase a wonderful time to try a new class, restaurant or experience. You may find yourself feeling more outgoing, social and collaborative during this time.
Did you know? Rising estrogen levels in this phase contribute to lower appetite as our bodies become more sensitive to insulin. BUT your body still really needs solid nutrition so don’t skip meals! Even if you aren’t feeling as hungry as usual, your body still really needs nutrient dense food, so focus on complex carbohydrates and plenty of diverse fruits and vegetables.
Eat foods rich in omega-3 fatty acids, such as salmon, avocado, spinach, chia and flaxseeds and/or walnuts to ensure your body has the building blocks to make enough estrogen, progesterone and other hormones integral to health. Consider supplementing with a high-EPA/DHA fish oil (see link at end of this post for product recommendations).
As estrogen levels rise, it’s a good idea to add in a little more cardio and strength training–whatever type of movement that feels organically fulfilling to your body. The only rule is not to push TOO hard during this phase– we want to be sure we have set the stage for a healthy ovulation. Choose activities that combine 50:50 cardio and strength training such as dancing, yoga, Pilates, biking, and low-intensity running.
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☀️OVULATORY PHASE: usually around cycle day 14, this is the most rapidly transformative part of the cycle. This is our internal summer, the peak of Yang energy inside the body! If everything has gone according to plan, the fully matured egg bursts out of the follicle and proceeds down the ovarian tube toward the uterus and the follicle becomes the corpus luteum, secreting progesterone that will maintain the uterine lining in case of implantation.
Due to these hormonal shifts, it is common to feel more social, extroverted, ready and able to have difficult conversations or tackle challenging situations head-on. During this phase, you’re more likely to be successful in communicating effectively and navigating tough spots, so go for it!
Peak Yang energy means you can GO GO GO in terms of your exercise! This short time window is the best time of the cycle to push your athletic limits. Go for a long run, deadlift– high intensity and high endurance training are on the menu during this phase.
This is the absolute highest yield time of the cycle to load up on antioxidants! Support follicle and egg quality as well as healthy, well-timed ovulation. Add in blueberries, goji berries, blackberries, and dark leafy greens to harness the free-radical scavenging power of antioxidants. Turmeric and ginger also pack a heavy antioxidant punch! Consider adding them into foods such as stir fry, curry, soup, or smoothies for an extra boost!
It is extremely common to feel confident, beautiful, outgoing and sexy during this time, so make sure to celebrate yourself. Allow yourself to sparkle and allow others to bask in your light during this phase!
Last but not least, this is the time in the cycle when pain tolerance is the HIGHEST, meaning it can be a good time to schedule any painful/uncomfortable appointments such as a Pap/IUD insertion, waxing/hair removal, the dentist, and so on.
🍂LUTEAL PHASE: from ovulation until the start of your next period, approximately cycle days 16-28. Following the high activity level of the ovulatory phase, supporting the liver to carry out healthy estrogen detoxification prevents PMS symptoms like irritability, poor sleep, breast tenderness, bloating, painful cramps and heavy/clotty periods.
Foods that support good liver detox include cruciferous vegetables (broccoli, brussels sprouts, cauliflower) as well as garlic, kale, spinach, arugula, collard greens, citrus fruits, and turmeric.
This is our body’s autumn season. It’s time to start gently slowing down after the burst of activity during the ovulatory phase. It is natural to feel more inclined to stay home and feather your nest during the luteal phase. Try to avoid overstimulating activities like big parties and stick to smaller hangouts with close friends and if you struggle with a busy schedule, schedule in regular quiet time each day.
During this phase, it is normal to feel a little more tired or hungry as your body is using some of its resources and energy to build out the uterine lining. Delegate some tasks, ask for help and support, and respect your own limits to avoid overtaxing yourself which can lead to more uncomfortable periods.
Because this is the body’s autumn, you may feel called to take an inventory of your inner life. What is working, and what needs to be revisited or replaced altogether? What are your goals and do you still feel aligned with them? What, if anything, can be released and what is to be retained? As the cycle comes to a close, reflecting on these themes offers us an opportunity to turn our past month into rich compost that will fuel next month’s new growth of ideas, inspiration, and aligned action.
It’s a good idea to limit how much caffeine you consume, as caffeine metabolism slows down as progesterone rises and high caffeine intake is associated with worse PMS symptoms (PMID: 10084244, 33854774).
A healthy microbiome helps keep digestion on track before and during your period. Eat more fiber, load up your plate with vegetables and fermented foods like pickles, sauerkraut, kimchi and kefir which are supportive during this phase of the cycle. If you have significant bloating and bowel irregularities, consider a high-quality probiotic supplement (see link below for our picks).
The wisdom and effectiveness of Chinese medicine is largely founded on observing and understanding the deep connections between our bodies and the natural environment around us. Cycle syncing is the practice of aligning our lifestyles and activities with the natural rhythms of the monthly cycle. As another way of honoring the wisdom of our bodies and their connections to nature, it meshes well with acupuncture and Chinese herbal medicine to contribute to our patients' amazing clinical results.
Ultimately, cycle syncing is a tool that allows us to work in harmony with our monthly cycles instead of constantly fighting against them. Naturally, this helps us to feel more aligned with our moods, energy levels and needs and makes achieving goals or tasks feel easier due to less frustration, fewer setbacks and less unnecessary suffering!
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Link to Supplement Recommendations: https://us.fullscript.com/welcome/mindbodyacu