Cycle Syncing: Nutrition and Lifestyle Tips

Happy Women's History Month!
As we celebrate the history of women across the world, we also celebrate the most powerful yet delicate part of being woman--our menstrual cycle. In this blog post, we will get connected with our menstrual cycle, learn to work with our cycle not against it, honor our womb and body, and embrace what it means to be able to bring life earth-side. Tap into your own, unique internal rhythm and flow. Let's begin..

A few definitions to ground us...
the menstrual cycle: the length of time between the start of one period and the start of another period, average 28-32 days.
menstruate (a.k.a your period): the 3-7 day window where we visibly shed our uterine lining.
woman: in this post, a term used loosely to describe people who experience a menstrual cycle.

**Disclaimer: Always listen to YOUR body. My advice, is simply advice.**

What is Cycle Syncing?

Cycle syncing is the term used to describe the process by which we align what we eat, how we exercise, and day-to-day tasks to the fluctuating hormones in our body. It was coined and trademarked by Alisa Vitti, Functional Nutritionist, HHC, AADP. As women, we are innately "hormonal" which isn't a bad thing, actually it is completely normal and one of the most beautiful parts of being woman. After all, one of our superpowers is our ability to bring life to earth. If we come to understand our hormones, we can feel even more empowered. Cycle syncing helps us, women, look and perform at our best in every area of our lives.

These fluctuating hormones affect our appetite, our thought processes, our mood, and energy levels. That is why it is so important to nourish our body well depending on the "time of month."  Use the image(s) below as a general guide.

The uterus is a muscular organ, some may call it the woman's first brain or where she can access her intuition. ​It is a divine part of us. We grow to love and appreciate our womb as we age. Without getting too much into endocrinology, I will explain how we can be in sync with our cycle.

Menstrual Phase

The start of your menstrual cycle (a.k.a your period) when you are physically bleeding. Ends around day 4 ~ 7. 

• Uterine lining is shedding and the uterus is working at it hardest.
• ​Energy levels are low due to the drop in estrogen and progesterone.
• Best time to let your body rest, reflect within, journal, love on yourself, slow down, and practice self-care. This phase is about letting go. This is the best time to focus on life goals as both lobes of your brain are highly engaged with each other.
• Consume a lot of nourishing, life-giving spices and foods filled with iron, anti-inflammatory properties to increase iron absorption. Dark leafy greens, beans, lentils, kombucha, lean plant-based protein, fish, turmeric, ginger, cinnamon, garlic, parsley, curry, cherries, papaya, and grass-fed meat. Make the giant salad or kale wrap you've been craving!
• Drink LOTS more water during your period to help your uterus and other muscles within your body regenerate. Avoid caffeine. 

Follicular Phase

The amount of time leading up to your ovulation. Begins directly after your period and ends around day 12~14.

• Your body is preparing to release an egg!
• Estrogen and progesterone are rising! Did someone say energy boost? This is a time for new beginnings.
• Typically you may feel like you are ready to conquer the world, bursting with new ideas and creativity. We may feel more alert and turn our energy outward. Flow-based workouts will feel good during this time like hiking or yoga. Optimal time to get work done and check things off of your to-do list. Set good intentions here.
• Consume energy boosting foods high in vitamin E to nourish those growing follicles. Lemon or lime water, quinoa, chia seeds, quinoa, pumpkin seeds, wild-caught salmon, peanuts, almonds, walnuts, eggs, hemp seeds, banana, apple, sweet potatoes, apricot, kiwi, blueberries, and all the vegetables. Make the berry blast smoothie you've been eyeing on Pinterest! This will keep you and your estrogen levels happy. 
• Water as usual​

Ovulatory Phase

The period of time where we are the most "fertile." Begins around day 13~14 and ends around day 17~18. This window last about 4 days.

• Your body releases the egg(s) into your Fallopian tubes for fertilization.
• Estrogen and Luteinizing hormone are high at this time.
• You experience an increase in clear, sticky discharge (a.k.a cervical mucus), sex drive, feeling extra flirty or social. Your body & mind are ready! If you are aligned with your divine partner at this time, they will sense the shift in hormones/energy too. Opt for more high-intensity workouts or group circuits at this time. This is an ideal time for networking, public speaking, and starting new projects or adventures with others.
• Consume your super greens, vitamin B & C, and cruciferous vegetables. Cauliflower, broccoli, bok choy,  tomatoes, bell pepper, eggplant, zucchini, squash, lettuce, cucumber, radish, watermelon, cantaloupe, grapes, grapefruit, plums, pears, peaches, berries, goji berry, MACA ROOT, micro-greens, dark chocolate, spirulina, sunflower seeds, macadamia nuts, pistachios. Vitamin B helps with egg implantation.
• At least a gallon of water during this time

Luteal Phase

This phase occurs directly after you ovulate. Begins around day 18 and ends around day 28 right before you start your menstrual phase/period.

• When the egg is either fertilized and prepares for attachment to the uterus or without conception, disintegrates and your body prepares to menstruate again. Your uterus doubles in weight and size at this time.
• Progesterone is at its peak and estrogen is high, thickening the uterine wall during the first ~week of this phase. Opt for more strength training/restorative exercises, pilates, do more kegels, and lots of stretching. Individualize your exercise by the day based on how you feel. If the egg is not fertilized, hormone and energy levels will drop during the second week of this phase right before your period to trigger shedding of the uterine lining. This is where people typically experience "PMS". Practice stress management techniques now like mindfulness meditation.
• Consume more earthy, magnesium-rich, grounding foods during this time. Hearty soups and root vegetables, such as sweet potatoes and yams. Organic blackberries, raspberries, strawberries, and blueberries. RASPBERRY LEAF TEA to strengthen the uterus and lessen the sensation of cramps. Healthy fats like avocados and walnuts. Magnesium combats low libido and fatigue. Your body requires more calories and energy during this time. Gently indulge if you must. Again, listen to your body.
• Approximately two liters of water a day. Avoid alcohol or anything that might dehydrate you, dairy, and carbonated drinks. A dehydrated uterus means more intense cramps.  

Benefits of Cycle Syncing

Remember! The point of cycle syncing is to turn inward and enhance your connection to your womb. Give yourself grace. There is no right or wrong way. This is only a guide. Consult your physician before you make any changes to your diet.

Women who want to conceive, have PCOS, or want to increase their libido. Syncing your life to your cycle may help you to become more in tune with your body and your womb. Life can get busy, so slowing down to remain present with your body will influence many areas of your life.

​Feminine energy is slow, steady, present, intuitive, and aware. Become one with your womb. Honor your body. Flow with your body, not against it.

Did you ever notice your period begins on a full moon? The average person starts their cycle during a full moon (approximately every 28 days). But, that's a conversation for another blog post :) P.S. Every living thing is connected.

Tracking your cycle

None of this would be beneficial if we don't monitor our cycle. There are many apps out there to keep track of your menstrual cycle. The MyFloApp was created by Dr. Vitti, but other free options are available to you. Slight variations in your cycle is normal month-to-month, but tracking your cycle helps you to become aware of the phases.

Share this post with your partner and/or loved ones so that they, too, may understand our womb and step into greater awareness. If you've made it this far into the post, I'm sending you a GIANT virtual hug! Thank you so much for your continued support. It really keeps me going!

Till Next Time, 
Chérie Jade

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