Cycle syncing 101: How to master your period and say goodbye to PMS

As a Chiropractor passionate about holistic health and well-being, I'm always seeking innovative approaches to support my patients on their wellness journeys. Today, I'm excited to delve into the fascinating world of menstrual cycle syncing, a concept championed by Alisa Vitti, and explore how incorporating this approach can transform the way we live, work, and thrive.

What is Menstrual Cycle Syncing?

Menstrual cycle syncing, also known as cycle syncing or hormonal syncing, is a wellness practice based on the idea that we should match our daily practices with the distinct hormonal phases women's bodies go through throughout the menstrual cycle. Alisa Vitti, a functional nutritionist and hormone expert, popularized this concept through her book "WomanCode" and “In the Flo.

Understanding the Menstrual Phases

Each phase of the menstrual cycle is characterized by unique hormonal fluctuations that impact energy levels, mood, metabolism, and productivity. By aligning our lifestyle choices, nutrition, exercise, and self-care practices with these hormonal shifts, we can optimize our health and well-being at every stage of the menstrual cycle.

1. Menstrual Phase (Days 1-7): This is the bleed phase and is characterized by menstruation, this phase marks the beginning of the cycle. During this time, estrogen and progesterone are low, triggering the shedding of the uterine lining. Many people think this is the main event of your menstrual cycle but it actually is not. During this time focus on rest, gentle movement (walking, yoga + Pilates). Supplementing with magnesium could help manage cramps.

2. Follicular Phase (Days 6-13): Estrogen levels slowly start to rise during this phase, stimulating the maturation of primary follicles to secondary follicles and preparing the body for ovulation. This phase is associated with increased energy, creativity, and mental clarity. Embrace more vigorous exercise (think weight training + running), social activities, and adventurous pursuits.

3. Ovulatory Phase (Days 14-17): This is the star of your menstrual cycle! Ovulation typically occurs around day 14 of a 28 day cycle but this is only a small proportion of the population as cycles can vary in length. Estrogen levels peak, triggering the release of an egg from the ovary. This phase is often associated with your highest energy, confidence, and sociability. It can also come with some ovulatory discomfort, which is characterised by one sided pelvic pain. Focus on strength training, high-intensity workouts, and enjoying social connections.

4. Luteal Phase (Days 18-28): This phase is about progesterone. Progesterone levels rise during this phase, preparing the uterine lining for potential implantation of a fertilized egg. If pregnancy does not occur, hormone levels decline leading to menstruation and the start of a new cycle. It is important to not that you are not fertile in this phase and that this phase is often correlated with a sense of calm and introspection during the first few days. Energy levels may dip, and cravings for comfort foods may arise. Engage in gentle exercise such as yoga, walking, or swimming.

How to incorporate Menstrual Cycle Syncing into Daily Life:

Start by tracking your cycle: This is 101 and really gives us such insight into your body. This is best done by BBT (basal body temperature) and tracking your temperature first thing when you walk with a BBT thermometer (available on takealot). Apps like Natural cycles + flo, allow you to input this data giving you better insight into where in your cycle you may be. Other methods include tracking cervical mucus and using LH sticks before suspected ovulation.

How to Optimize Nutrition for each phase of your cycle

Choose whole, nutrient-dense foods that support hormonal balance and provide essential nutrients for each phase of the menstrual cycle. Managing your blood sugar is key to balancing your hormones as the endocrine system runs it all. Start your day off with a protein rich breakfast within 90 minutes of waking up. The beauty of cyclical eating is how it supports your hormones to eliminate PMS, protect fertility, maintain a healthy weight and improve energy!

1.      Menstrual phase: Nourishing foods (Beetroots, mushrooms, blackberries) to support the body's natural detoxification process. Red Raspberry leaf tea has been shown to soothe uterine cramps. Prioritize self care during this time with rest, hot baths, nature and nights in.

2.      Follicular phase: Incorporate nutrient-dense foods and fresh foods to support hormone balance. Avocado, Chicken, Eggs, fermented foods, nut butters, organic oats, artichoke and carrots are great! Prioritize self care during this time by socializing and trying new hobbies.

3.      Ovulatory phase: Prioritize foods rich in protein, healthy fats, and antioxidants. We want to consume foods and herbs that support liver cleansing. Foods like wild caught salmon, prawns, asparagus, quinoa, eggplant, strawberries & almonds. Prioritize self care during this time by sauning to help with the detoxification of excess estrogen, date nights and HIIT workouts.

4.      Luteal phase: Emphasize balanced meals with complex carbohydrates, protein, and fiber. Our blood sugar is more sensitive during this time, so it is the worst time to binge on chocolates + cakes. Rather fill yourself on brown rice, sweet potatoes, pumpkin, dates and pears. Seed cycling in this phase includes 1TBS of sesame and sunflower seeds daily. Peppermint tea is a great addition during this phase. Prioritize self-care during this time with reflection and mindfulness practices (such as journaling and meditation).

Menstrual cycle syncing offers a powerful framework for understanding and harnessing the ebb and flow of hormonal changes throughout the menstrual cycle. By aligning our lifestyle choices with these natural rhythms, we can cultivate greater vitality, resilience, and harmony in our lives. By honouring the wisdom of our bodies and embracing a cyclical way of living, we empower ourselves to thrive at every stage of the menstrual cycle and beyond.

Be well!

Dr Enya