Living In Sync With Your Cycle
The concept of cycle syncing may sound new, but really it has been around for millennia. In recent years, Alisa Vitti, an integrative nutritionist, coined and trademarked the term as a way to teach women how to best eat, move, and socialize throughout their cycle. You may be wondering how to gather this information about ourselves, and the answer is by looking at the phases of our menstrual cycles. Over the course of one month, our hormones fluctuate, and those fluctuations affect us in many different ways. So let’s dive into it! By the end of this I am almost positive that you will realize that you intuitively knew this information all along.
The Balance of Your Hormonal Rhythms
Our physiology is largely affected by our hormonal rhythms. These rhythms determine everything from when we wake up to when we ovulate. It is actually pretty amazing. The most notable physiologic rhythm is the circadian rhythm. For many of us, this is the only rhythm we are taught about, but there is a second rhythm that affects those of us who menstruate. This rhythm is known as the infradian rhythm.
Circadian Rhythm
The circadian rhythm involves three hormones: cortisol, melatonin, and testosterone. Every day we see a rise and fall of these hormones, and overall the levels are relatively consistent throughout the month. A morning spike in cortisol and testosterone is what drives you out of bed with a “go-getter” attitude. These slowly decrease throughout the day, leading to a more relaxed afternoon and evening. This daily rhythm is solar in nature, meaning that, much like the sun, it is a 24-hour cycle. You may also see this rhythm referred to as energetically masculine or yang-like.
Infradian Rhythm
The infradian rhythm, on the other hand, involves more “female-like” hormones, such as estrogen, progesterone, follicle stimulating hormone (FSH), and luteinizing hormone (LH). These four hormones fluctuate all throughout the menstrual cycle. No day is the same. This monthly rhythm is lunar in nature. It lasts 28 days, on average, much like the moon. You may also see this rhythm referred to as energetically feminine or yin-like.
The Four Phases of Your Menstrual Cycle
When it comes to learning about the menstrual cycle, there is a lot that is missing from our education. We are taught that our cycle lasts ~28 days, we ovulate around day 14, and our periods can last 3-7 days. That is kind of it. We aren’t taught about why we feel the way we do throughout the month, or how to best deal with PMS. That has always been left out of the conversation. But having a basic knowledge of our cycle and the four phases is what helps us better understand our body. And when we understand our physiology, then we can learn how to support it. Wouldn’t you love it if you could live in sync with your cycle, rather than constantly pushing against it?
To do this, it all starts with understanding the four phases of the menstrual cycle: follicular, ovulatory, luteal, and menstrual.
Follicular Phase
Your follicular phase occurs at the tail end of your period, and it lasts 7-10 days. Hormonally, we see a rise in FSH, as you prepare for ovulation. We also see a rise in estrogen. Think of this time as your Inner Spring, meaning that it is a time for building your body back up and laying the groundwork. Spring is an exciting time of energy and growth. You may even notice feelings of creativity, curiosity, and wonder.
Nourish
Fresh Produce
Lighter Grains
Steamed & Sautéed Veg
Move
Slowly Ramp Up Intensity
Build Stamina & Endurance
Give Cardio A Try
Do
Set Intentions
Plan Your Month
Brainstorm New Ideas
Ovulatory Phase
Your ovulatory phase is next, lasting 3-4 days. During this time estrogen is at its highest. We also see a spike in LH, which causes your body to release an egg for fertilization. This is like your Inner Summer. It is the season of unlimited possibilities and high energy. You may notice yourself feeling vivacious, social, and communicative.
Nourish
“Warmest” Time of The Month
Dark Leafy Greens
Fresh Salads & Smoothies
Move
Time of Highest Energy
Challenge Your Body & Intensity
Give HIIT A Try
Do
Collaborate
Host Events/Parties
Be A Social Butterfly
Luteal Phase
The luteal phase lasts 10-14 days. During this phase, progesterone rises and estrogen falls. Eventually, progesterone also begins to fall, which can lead to PMS. This is your Inner Fall, meaning that it is time to tie up loose ends, finish your projects, and get ready for the winter ahead, or in this case, your period. If you take note of your feelings, you may notice improved focus and productivity, as well as a desire to wind down.
Nourish
Increase Your Fiber
Stabilize Your Blood Sugar
Roasted Veg & Complex Carbs
Move
Energy & Intensity Lessen
Begin With Strengthening
End With Gentle Movement
Do
Complete Projects
Get Stuff Done
Begin To Focus On You
Menstrual Phase
We are all pretty familiar with the menstrual phase. This can last 3-7 days. Hormonally, estrogen and progesterone are at their lowest, which often leads to low energy. This is your Inner Winter. It is a time to turn inward, rest, reflect. During this week you will likely feel introspective, reflective, and restful.
Nourish
“Coolest” Time of The Month
Nutrient Dense Foods
Soups, Meats & Beets
Move
Time of Lowest Energy
Listen To Your Body
Remove All Expectations
Do
Turn Inward
Schedule Down Time
Focus on Self Care
Resources To Learn More
There is only so much to include in a blog post, so if you are looking for more information, then check out these podcasts below. You can also visit my Instagram or Facebook to watch a recent live video where I was able to dive further into the ways to support your cycle.
The Period Party: Episode #194 Workout Without Burnout
What’s The Juice: Episode #16 How To Sync Your Life With Your Period
About the Author
Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to patients in Maine and Massachusetts. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, Belfast, Bangor, and all the towns in between! She now sees Massachusetts patients through telehealth as well!
Disclaimer
The information provided on or through this website is for educational and informational purposes only. This information is not a substitution for proper and personalized medical diagnosis or treatment. Always seek the advice of your physician or trusted healthcare provider before making an adjustments or changes to your healthcare regimen. Natural medicine is not inherently harmless, and therefore it is important to speak with your healthcare providers for personalized medical advice.