As more is learned about the different phases of the menstrual cycle and their impact on women’s energy levels, moods, and needs, one idea stands out: Why don’t we adapt to our cycle rather than fighting against it in order to be productive at all costs? Why couldn’t we observe the natural predispositions that each phase offers us in order to take advantage of them instead of seeing them as obstacles that take us away from our goals? Living in harmony with our cycle is a totally natural way to promote our well-being.
This idea is making its way around the world, especially in the United States, where hormonal health experts such as Maisie Hill, author of Period Power andPerimenopause Power, and Alisa Vitti, founder of FLO Living, are singing the praises of cycle syncing, which involves adjusting your lifestyle, diet, and beauty rituals according to the phase of the menstrual cycle you are in.
This approach is also quietly gaining in popularity in Quebec, as noted by women’s health expert Cynthia Marc-Aurèle: “ Tracking your cycle is the first step to regaining control over your well-being. It allows you to understand your body better and meet its needs more effectively.”
Understanding the phases of the menstrual cycle
The menstrual cycle, which lasts 28 days on average (between 24 and 38 days, more specifically, since only 10 to 15% of women have a cycle that lasts precisely 28 days), is divided into four main phases: the follicular phase, which begins on the first day of menstruation and therefore includes the menstrual phase, the ovulatory phase, and the luteal phase.
“ Living in harmony with our cycle is a totally natural way to promote our well-being.”
Although each phase has its own unique characteristics, it is important to remember that their duration and effects can vary from one person to the next. This is why the key is to observe your rhythms and get to know yourself.
Menstrual phase
This phase marks the beginning of the cycle, where decreased estrogen and progesterone levels cause the shedding of the uterine lining. In addition to bleeding, common symptoms include stomach pain, headaches, nausea, and diarrhea. This phase lasts from two to eight days on average.
Follicular phase
After menstruation, estrogen and progesterone levels increase, stimulating the development of the ovarian follicle. This phase lasts approximately nine days and is marked by renewed energy and an increasingly good mood.
Ovulatory phase
Lasting approximately three days, this phase is marked by an estrogen spike and increased progesterone when the egg isreleased. This is the phase where pregnancy is most likely and sexual motivation is highest.
Luteal phase
This last phase of the cycle, lasting approximately ten days, is marked by high estrogen and progesterone levels, which decrease if pregnancy does not occur. This phase is often associated with increased anxiety, difficulty concentrating, and symptoms of premenstrual syndrome (PMS), including irritability, anxiety, a bad or depressed mood, headaches, and breast pain.
Striking examples
A study from the Harvard Faculty of Medicine revealed that a regular yoga practice tailored to the phases of the menstrual cycle could triple the success rate of pregnancies by in vitro fertilization after three months of twice-weekly practice. This study highlights the importance of adapting physical activities to hormonal fluctuations in order to optimize women’s health and well-being.
Among the many strategies that contributed to the victory of the U.S. women’s soccer team at the 2019 World Cup, one of the most unusual was taking the players’ menstrual cycles into account. The team therefore developed a strategy to work according to each player’s cycles, allowing more recovery time during phases where energy was scarcer.
Tracking your cycle
The first step in cycle syncing is to track your cycle and learn to recognize its different phases. A notebook and a traditional calendar can be used to keep track of dates and feelings, but there are also apps to make our job easier, such as the Flo Period Tracker, Wild.AI: Hormones & Fitness, or Spot On Period Tracker.
Then, to adapt to your menstrual cycle, you need to understand that the hormonal fluctuations throughout the cycle influence physical performance, but also the body’s nutritional needs and the skin care routine to be favoured. Here are the right practices to adopt, phase after phase:
During the menstrual phase
Practice light exercises such as yoga, walking, or stretching to respect your body’s need for rest.
Eat iron-rich foods such as nuts, lentils, and meat to replenish your reserves following the blood loss. Omega 3s and vitamin B12 are also beneficial to reduce inflammation and combat fatigue.
Use a gentle cleanser and a rich moisturizing cream to care for your skin, and carve out space for hot baths and relaxing massages in your daily routine.
During the follicular phase
Practice more intense physical activities such as cardio or Zumba, since your energy is returning.
Eat foods rich in fibre and zinc, such as eggs and whole grains, to support your body as it prepares for ovulation.
Use a scrub and a repairing serum to help the epidermis regenerate.
During the ovulatory phase
Perform high-intensity workouts, as your energy level is at its peak.
Eat fibre-rich foods to maintain a good hormonal balance.
Use light skin care products and purifying masks.
During the luteal phase
Practice exercises focused on mental well-being, such as yoga or meditation, to counter anxiety and fatigue.
Eat foods rich in healthy fats, such as avocados and nuts, and slow carbohydrates, such as sweet potatoes and beans. These will help stabilize blood sugar levels and maintain constant energy.
Use deep moisturizing creams and soothing serums.
Good to know
Platforms such as Alo Moves offer online courses tailored to the different phases of the menstrual cycle, allowing women to follow routines adapted to their daily needs.
A few benefits of cycle syncing
Achieving goals
Adapting your activities and commitments to the different phases of the cycle can help you be more efficient and successful.
Increased intuition
A better mind-body connection helps you better understand your needs and adequately meet them.
Improved mood
A daily routine tailored to the hormonal cycle reduces stress and improves your overall mood.
Reduced PMS symptoms
A balanced diet and an adapted lifestyle help reduce the unpleasant symptoms of PMS.
Improved relationships
Knowing when to be active and when to rest improves personal and professional interactions and helps you preserve your energy when moments of solitude are more appropriate.
Strengthened self-esteem
Taking care of yourself and listening to your body strengthens self-confidence and self-love.
Sources
McLaughlin, J. (2022, avril). Le cycle menstruel. Merck Manuals. https://www.merckmanuals.com/fr-ca/accueil/probl%C3%A8mes-de-sant%C3%A9-de-la-femme/biolo-gie-de-l%E2%80%99appareil-g%C3%A9nital-f%C3%A9mi-nin/le-cycle-menstruel
Domar, A. Lesch Kelly, A. (2004). Conquering Infertility: Dr. Alice Domar’s Mind/Body Guide to Enhancing Fertility and Coping with Infertility. Penguin Publishing Group.
Kindelan, K. (2019, 8 août). How tracking their periods helped USA women’s soccer team win the World Cup. ABC News. https://abcnews.go.com/GMA/Wellness/uswnt-period-track-ing-win-world-cup/story?id=64709450
Pinkerton, J. (2023, février). Syndrome prémenstruel (SPM). Merck Manuals. https://www.merckmanuals.com/fr-ca/ accueil/probl%C3%A8mes-de-sant%C3%A9-de-la-femme/ troubles-menstruels-et-anomalies-du-saignement-vaginal/ syndrome-pr%C3%A9menstruel-spm