Guide to menstrual cycle syncing

Cycle syncing is the process of adjusting your lifestyle according to your menstrual cycle. Menstrual cycle biologically has three distinct phases

1. Follicular (pre-egg release)
2. Ovulatory (process of release of the egg)
3. Luteal (post-egg release)

When it comes to cycle syncing, your actual period is considered the fourth phase . The durations listed are average time span but may be different for each person.

Phase	Days (approx)	What happens
Menstrual (part of follicular phase)	1–5	Estrogen and progesterone are low. The lining of the uterus, called the endometrium, is shed, causing bleeding.
Follicular	6–14	Estrogen and progesterone are on the rise.
Ovulatory	15–17	Estrogen decreases. Testosterone and progesterone rise.
Luteal	18–28	Progesterone levels are high, and estrogen levels rise again. If the egg isn’t fertilized, hormone levels decrease and the menstrual cycle starts again.

Food and Nutrients

Following are a list of food and nutrients that may help during each phase of your menstrual cycle. If you have any underlying conditions please consult a physician or a dietitian before planning a change to your diet.

Phase	Nutrients	Foods
Menstrual	1. B-vitamins 2.Omega-3 3. Magnesium 4. Antioxidants	Eat foods rich in iron and zinc and also goods that are rich in antioxidants 1. Eat iron and zinc rich foods like Beef, turkey, duck, pork 2. Legumes like kidney beans. Nuts and seeds. 3. Grains like rice. 4. Veggies like beets, kale, mushrooms. dark leafy greens. 5. Fruits like blackberry, blueberry, grape, watermelon. 6. Seafood 7. Keep well hydrated. 8. Drink soothing tea, like chamomile, to combat cramps. 9. Avoid or limit fatty foods, alcohol, caffeine, and salty foods.
Follicular	1. Omega-3 2.Phytoestrogens 3. Zinc	Eat food that supports healthy estrogen including those rich in protein and energy sustaining foods. 1. Ground flaxseed, pumpkin seeds. 2 Include whole grains like barley, oats, rye, wheat. 3 Fruits like Avocado, grapefruit, lemon, lime, orange, plum, pomegranate. 4.Veggies like broccoli, artichoke, carrot, lettuce, parsley, rhubarb,, zucchini. 5. Legumes such as green peas, String beans. 6 Poultry : Chicken, eggs. 7. Seafood. 8. Nut butters, olives. 9. Fermented foods such as kimchi and pickles
Ovulatory	1. Vitamin C 2.Vitamin B-complex 3. Antioxidants	Focus on high protein intake to protect against muscle breakdown and support liver detoxing from high levels of estrogen. 1. Cruciferous veggies like kale, cabbage, broccoli, berries, non-starchy veggies. 2. Whole grains and legumes such as Red lentils. 3. Foods that support regular elimination and a healthy gut. 4. Grains like corn and quinoa. 5. Veggies like asparagus, bell peppers, brussels, eggplant, scallion, spinach, tomato. 6. Fruits like apricot, coconut, cantaloupe, raspberry, strawberry. 7. Nuts like almond, pecan, pistachio, pumpkin seeds. 8. Lamb. 9.Seafood like salmon, shrimp, tuna.
Luteal	1. Omega-3 2.Selenium 3. Magnesium 4.Vitamin B	1. Fibre-rich carbs like sweet potatoes, pumpkin, quinoa and squash. 2.Grains like brown rice. 3. Veggies like cabbage, cauliflower, celery, cucumber, garlic, ginger, onion. 4. Fruits like blackberry, blueberry, grape, watermelon. 5. Legumes like kidney beans. 6. Nuts and seeds. 7. Lean meats and meat like duck and pork. Seafood like catfish, clam, crab, lobster, mussels, oyster, scallops.

Exercises

Exercises can help alleviate some of the discomfort such as cramps and lack of energy. Ensure you are drinking enough water and getting sufficient rest. Take your time to do your exercises and look at increasing your warm up sessions to allow the body to prepare for the impact sessions. Following are a list of Exercises that sync with your cycle and support your hormones:

Phase	Exercise
Menstrual	Due to the dip in Estrogen and progesterone you are likely to experience mood swings. Rest is key, focus on gentle and restorative exercise. 1. Rest days. 2. Outdoor walks. 3. Stretching. 4. Slower-paced yoga. 5. Swimming
Follicular	After menstruation, there is a boost in estrogen level as the body prepares to release an egg. Gradually build up your exercise intensity. 1. Jogging. 2. Stair stepper. 3. Cycle classes. 4. Pilates. 5. Moderate weight lifting. 6. Resistance band or dumbbell strength exercises
Late follicular/ovulation	Your estrogen levels will still be high, so you can focus on high intensity workouts. 1. Running. 2. High intensity weight lifting. 3. Cycling. 4. Sculpt yoga. 5. HIIT workouts. 6. Strong pilates
Luteal	As your body starts preparing for the next period cycle, energy level will start to dip. Focus on light to moderate exercises. 1. Hot yoga. 2. Resistance exercises. 3. Bodyweight strength. 4. Incline walking. 5. Pilates