Posted by My steam project is about cycle syncing. This is a method which became more and more popular in recent years with increased awareness of the cycle and women’s needs. Additionally, it’s been hyped a lot on social media like TikTok and Instagram. The menstrual cycle involves a lot of hormone fluctuations, which can have a strong influence on quality of life and mood of women. Fatigue, cramps, trouble sleeping, bloating, mood swings and changes in appetite are some of the common symptoms. Cycle syncing aims to adjust nutrition and exercise accordingly to the different phases of the cycle, reducing those unpleasant symptoms and maximizing productivity and mood (Cycle Syncing: How to Understand Your Menstrual Cycle to Reduce Period Symptoms, 2024).
The menstrual cycle normally has a length of 28 days and can be divided in four phases. Right at the beginning of the cycle is the menstruation, typically around 5 days long. It overlaps with the follicular phase, which lasts the first 14 days. This is the period of vesicular follicle growth. The ovulation follows, a short period of 2-3 days, where a woman can get pregnant. The luteal phase lasts from day 14 to 28 and is characterized by the corpus luteum activity (Wiginton, 2024).
During menstruation the estrogen and progesterone levels are low. FSH is slightly elevated. At day 4-5, estrogen levels begin to rise. During the follicular phase estrogen levels continue to rise and FSH decreases. At the end of the follicular phase, estrogen has a positive feedback on LH and some FSH, leading to a LH surge which triggers ovulation. Estrogen decreases and the production of progesterone begins. During the luteal phase the increase of progesterone has a negative feedback effect on LH and FSH. Estrogen levels increase. In the middle of the luteal phase estrogen and progesterone levels begin to drop and at the end of the cycle FSH rises again (Francois, 2024).
During the menstrual phase the consumption of iron-rich food like lean red meat is recommended due to the blood loss. Foods high in Vitamin C help with iron absorption, Vitamin K helps against heavy bleeding and Omega-3 fatty acids work anti inflammatory. Exercise should have a low intensity.
In the follicular phase the body’s energy rises, which can be supported by lean proteins and complex carbohydrates. Food to balance higher estrogen levels is also recommended. Exercise should have a higher intensity and endurance due to more energy.
During ovulation estrogen-balancing food and nutrition for more energy and strength is advised. Workouts should have a high intensity because this is when the body can perform best.
As of the luteal phase, complex carbohydrates and high fiber foods are to be consumed due to a growing feeling of hunger. Hydration is important to reduce the bloating, and bananas are also helpful. Workouts should start intense and go down in intensity over the phase (Francois, 2024).
In my Steam project I present Cycle Syncing in form of a monthly calendar because this is approximately the duration of the cycle. For each day during the cycle I have a food and exercise recommendation aligning with the guidelines above. This is thought to be close to real life. The recommendations are specific and can be implemented by all females. However, the menstrual cycle is very individual and the recommendations don’t apply to every female. It is important to listen to your body’s needs and adjust accordingly. While the research and available data is not enough yet to fully evaluate and support cycle syncing, eating healthy and using the nutrition tips won’t hurt in any case and supports the body and mind in the long run (Francois, 2024).
Sources:
“Cycle Syncing: How to Understand Your Menstrual Cycle to Reduce Period Symptoms” by the New York Presbyterian Health Matters; last updated May 15, 2024 https://healthmatters.nyp.org/cycle-syncing-how-to-understand-your-menstrual-cycle-to-reduce-period-symptoms/
Francois, Megan: “Cycle Syncing: Optimizing Women’s Quality of Life”; published August 9, 2024; Theses and Graduate Project at the Augsburg University https://idun.augsburg.edu/cgi/viewcontent.cgi?article=2579&&context=etd&&sei-redir=1&referer=https%3A%2F%2Fscholar.google.com%2Fscholar%3Fhl%3Den%26as_sdt%3D0%252C2%26q%3Dcycle%2Bsyncing%26oq%3Dcycle%2Bsyn#search=”cycle syncing”
Wiginton, Keri: “Cycle Syncing”; published August 11 2024 on WebMD; medically reviewed by Traci C. Johnson, MD https://www.webmd.com/women/cycle-syncing
Cleveland Clinic: “Nutrition and exercise throughout your menstrual cycle” April 4, 2023; https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle
Harris, Heidi: “Cycle Syncing: How to exercise to match your Menstrual Cycle” 2024 https://shop.kleanathlete.com/blog/athletes/cycle-syncing-how-to-exercise-to-match-your-menstrual-cycle/
Lee McNulty, Kelli; Elliott-Sale, Kirsty Jayne; Dolan, Eimear; Swinton, Paul Alan; Ansdell, Paul; Goodall, Stuart; Thomas, Kevin; Hicks, Kirsty Marie: “The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis” July 13, 2020
I find this topic really interesting. Cycle syncing is not something I have ever thought about or known about. It is something that would definitely be beneficial for those that are active or are athletes. Changing your diet to replenish your body during your cycle definitely makes sense but the details of how to manage exercise and weight training during your cycle and to eat certain foods to facilitate certain hormones is so interesting. This is definitely something I think I will implement in my lifestyle moving forwards.