Cycle Syncing
Learning to adjust your lifestyle & food to align with your menstrual cycle in order to live in harmony with your body's needs
Menstruating women have an:
Infradian rhythm (menstrual cycle)
&
Circadian rhythm
THE MENSTRUAL CYCLE
Ideal cycle 25-35 days
Period: Should start with a vibrant red colour (like cranberry juice)
It's vital for you to know your cycle, what the blood looks like and how you feel physically/emotionally during the week before and week of your period
WHY?
This can help you:
Evaluate possible hormonal imbalances or reasons for infertility. Have conversations with doctors about abnormalities
Track your cycle for fertility purposes
Dietary Recommendations Based on Phase
Many menstrual & fertility issues can be traced back to diet
Dietary Considerations for ALL Phases:
+ Focusing on blood sugar balancing
+ Focusing on consuming nutrient-dense foods + Eating in calm environments
+ Chewing food properly
Menstrual Phase
Magnesium (cramp support) Mineral-rich bone broth Vitamin-rich smoothies Healthy comfort foods (stews & soups to replenish lost iron and mineral stores)
Iron-rich foods:
Leafy greens (also high in B vitamins - will support energy levels
Beans
Animal liver & other animal protein
WHY?
Keeping blood sugar stable to not create additional stress on the body
Follicular Phase
Healthy fats
Pomegranates
Chia seeds
Flax seeds
Pumpkin seeds
Sprouted beans
Ovulatory Phase
Cruciferous vegetables
Brussels sprouts
Kale
Cabbage
Turnips
Broccoli
Sautéed & steamed preferred *easier on digestion*
Fermented foods
Luteal Phase
Foods high in vitamin C
Oranges Peppers Grapefruit
Foods high in vitamin B6 Salmon
Bananas
Walnuts
Complex carbohydrates
Sweet potatoes Beans Legumes
Zinc & magnesium rich foods
But, I haven't been getting my period regularly...
(Or at all). How do I cycle sync?
For women with amenorrhea and irregular cycles...
Charting temperatures
Cervical fluid patterns
Daily physical and emotional symptoms
Can help identify patterns that emerge so they can support their hormones as they move towards balance
Aligning the Menstrual Cycle with the
Phases of the Moon
Helpful for:
+ Women experiencing amenorrhea (those who aren't getting their period)
+ Women with irregular periods (helps promote regularity)
+ Women who simply want to sync up with the moon cycle
*Assistance with these often require a personalized approach curated to the unique individual*
Recommended Apps to Support You
Apple Health
FLO
Natural Cycles
*NOTE: While these apps are a good starting point; education, application, and a personalized approach will be the most effective in creating sustainable changes that will help you navigate your hormones throughout your lifetime of womanhood*
Written by Cristal Luga & Zoe Pingitore