by Tadiwa Tandy
Cycle syncing is a strategy used to minimize the effects of your menstrual cycle on your mood and body. It involves altering your nutrition, physical activity and daily habits to accommodate for any symptoms you might be experiencing as a result of your menstrual cycle. This might include drinking chamomile tea for its calming effects during periods of high stress like the follicular phase or partaking in yoga to ease menstrual cramps in the early days of your period.
We advocate for this approach to nutrition and physical activity as it implements the tenets of holistic living. Cycle syncing endorses a mind-body connection which takes into consideration how you are feeling and what your needs are at that moment.
We want to spotlight cycle syncing as a way of improving hormonal imbalance and achieving your body goals while respecting your needs and capabilities.
The typical menstrual cycle is 28 days long. However, a normal menstrual cycle can be between 21 and 35 days. This cycle is broken down into four phases each with a unique role to play in reproduction and development. The main hormones embroiled during this cycle are estrogen, progesterone, Luteinizing hormone and Follicle Stimulating hormone.
Although research is limited these hormones impact emotional well-being and mood, especially in women. The fluctuating nature of these hormones stifles your ability to maintain a healthy mood and can result in premenstrual dysphoric disorder (PMDD), an endocrine disorder associated with fluctuating hormones. These hormonal changes also have the capacity to affect already existing mental illnesses such as depression and anxiety.
The Menstrual phase
The first day of the menstrual cycle begins when estrogen and progesterone are at their lowest causing your uterine lining to shed resulting in your period.
You may still be experiencing physical and emotional symptoms from the luteal phase of your menstrual cycle such as tender breasts, bloating, irritability and stress. To combat this we recommend a gentle approach for the first few days of your period. When these feelings subside you can take advantage of your lowered hormonal levels.
According to Dr. Mindy Pelz’s book Fast Like A Girl, this is the best time to engage in longer fasting periods if you are trying to lose weight or are an avid proponent of intermittent fasting. Because of the low level of estrogen and progesterone in the body, you can achieve a longer fasting period with minimal negative side effects.
When fasting we encourage staying away from highly caffeinated beverages such as black coffee. Instead, drink green tea for a healthy dose of caffeine in the morning and an enhanced insulin sensitivity for women struggling with insulin resistance in the long term.
The Follicular Phase
The follicular phase takes place on the day after the end of your period. Follicle Stimulating Hormone (FSH) and Luteinizing Hormone (LH) begin to peak. These hormones send messages throughout the body and instruct organs to perform specific functions depending on your sex, age and pregnancy.
These hormones trigger physical changes during puberty and are responsible for fetal maturation in pregnancy. During puberty, the Luteinizing hormone instructs the ovaries to produce estrogen which is the hormone responsible for physical changes such as breast development and menstruation. Estrogen then continues to gradually peak during this phase of our menstrual cycle.
Luteinizing Hormone and Follicle Stimulating Hormone also trigger the development of eggs in the ovaries in preparation for the ovulation phase, the most fertile stage in the menstrual cycle.
Because your eggs are maturing in preparation to be fertilised, if you are trying to conceive we recommend fertility-boosting Omega-3 fatty acids found in fish, walnuts and kidney beans. Additionally, it has been found that cortisol levels are particularly high in women during the follicular phase. High cortisol levels can result in diabetes, weight gain and high blood pressure. This can be managed through limiting caffeine and alcohol intake as well as eating a whole-food diet. Maintaining a healthy gut has also been found to have a positive impact on cortisol levels.
The Ovulation Phase
Once the egg is ready to be fertilised it is released during ovulation. While in this phase estrogen and testosterone are high. We know that estrogen plays a key role in the development of sexual traits but estrogen also plays a role in female emotional well-being and mood. In fact, according to research estrogen has been found to increase the amount of dopamine in the body resulting in feelings of reward and motivation as well as impacting attention, arousal, cognition and mood. Whereas testosterone can affect self-esteem and make you more assertive and confident in social situations. On average this phase lasts for five days (days 12 - 16).
If you are trying to get pregnant take advantage of this critical time as you are most fertile and most aroused during the ovulation phase. If not, take advantage of your new confidence by trying unfamiliar, more challenging recipes like this Nigerian Egusi Soup by Chef Lola’s Kitchen. With only 457 calories per serving, you can try something new without completely destroying your calorie goals.
The Luteal Phase
The last phase of the menstrual cycle is referred to as the luteal phase. This takes place between days 16 and 28. If an egg is fertilised, progesterone will increase to maintain the pregnancy. However, if the egg is not fertilised progesterone and testosterone levels decline and symptoms of premenstrual syndrome (PMS) begin to rear their ugly head. These include irritability, mood swings, anxiety, and food cravings. Only a small portion of the population experiences severe symptoms of PMS which can be classified as premenstrual dysphoric disorder (PMDD). Caused by hormonal fluctuations and a lack of serotonin, PMDD symptoms include:
Depressed mood, sadness, hopelessness, or feelings of worthlessness
Increased anxiety, tension, or the feeling of being on edge all the time
Mood swings
Self-critical thoughts, increased sensitivity to rejection
Frequent or sudden tearfulness
Increased irritability, anger, or both
Conflict with family, coworkers, or friends
Decreased interest in normal activities
Concentration problems
Fatigue, lethargy, or lack of energy
Changes in appetite, such as binge eating, overeating, or craving certain foods
Changes in sleep pattern, such as excessive sleeping or difficulty sleeping
Feelings of being overwhelmed or out of control
Physical symptoms, such as breast swelling or tenderness, headaches, joint or muscle aches, weight gain, and bloating
Try to keep stress levels low as progesterone can be converted to cortisol in the presence of stress further exacerbating existing PMS symptoms and impacting your weight loss goals.
Do not partake in any fasting activity. Instead, nourish your body with an abundance of fruit, vegetables, proteins and healthy fats. Sugar cravings are easily satiated with healthier alternatives. Homemade coconut yoghurt topped with your favourite fruit is a number one pick at Kurapa Moyo. Plus, it’s dairy-free!
Stay strong this phase lasts about 12 days.
Wrapping Up
The female body encounters numerous changes throughout the menstrual cycle. Because of the lack of research, it is important to pay attention to your body over the course of your menstrual cycle while also noting any physical and emotional changes which may take place. Period tracking applications such as Clue, offer period and symptom tracking along with reliable information targeted toward your goals and concerns. Through an awareness of your body and a holistic approach, it is possible to bring ease into your life to accommodate these drastic changes. Cycle syncing is a holistic approach which can help you achieve a stress-free lifestyle allowing you to reach your full potential.
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