Cycle tracking for fitness

Do you sometimes feel like you're achieving your full potential at the gym one day, but are completely exhausted the next?

Your position in your menstrual cycle can influence everything from your appetite and sleep patterns to your mental health and overall wellbeing.

What is cycle syncing?

Cycle syncing is a concept that involves adjusting your diet and exercise routines according to the phases of your menstrual cycle.

Some advocates of cycle syncing recommend following specific nutrition and fitness guidelines during each phase of the menstrual cycle. However, since menstruation affects everyone differently, there is no universal approach.

Who can benefit from cycle syncing?

• Individuals with menstrual cycles

• People aiming for enhanced fitness outcomes

• Those pursuing better mental health and wellbeing

• Individuals wanting to improve their diet

• Those aiming to optimize their health

• People with the following conditions: polycystic ovarian syndrome, endometriosis,

  premenstrual syndrome, premenstrual dysphoric disorder (PMDD) and premenstrual exacerbation (PME)

Understanding Menstrual Cycles

The menstrual cycle consists of four phases: menstruation (the period), the follicular phase (when follicles develop), ovulation (release of the egg), and the luteal phase (preparing the uterus for a potential pregnancy). 

Here is a more detailed look at each phase:

1. Menstruation (or Menstrual Phase):

• This initial phase usually lasts 3-7 days and involves the shedding of the uterine lining (endometrium) as menstrual blood. 

  
  

• During this phase, hormone levels such as estrogen and progesterone decrease, potentially causing physical and emotional symptoms like cramps, fatigue, and mood swings. 

  
  

• The first day of menstruation is considered day 1 of the menstrual cycle. 

  
  

2. Follicular Phase:

• This phase starts on the first day of menstruation and concludes with ovulation. 

  
  

• During this period, the endometrium thickens to prepare for a possible pregnancy, and ovarian follicles mature, with one follicle eventually becoming dominant and housing a mature egg. 

  
  

• The increase in estrogen levels during this phase stimulates the pituitary gland to release follicle-stimulating hormone (FSH) and luteinizing hormone (LH). 

  
  

3. Ovulation:

• Ovulation typically happens around the midpoint of the menstrual cycle, approximately on day 14 of a 28-day cycle. 

  
  

• An increase in LH triggers the release of the mature egg from the ovary, which then moves down the fallopian tube toward the uterus. 

  
  

4. Luteal Phase:

• This phase starts after ovulation and continues until the onset of the next menstrual cycle.

• In the luteal phase, the empty follicle in the ovary becomes the corpus luteum, which secretes progesterone.

• Progesterone aids in thickening the uterine lining and prepares the uterus for a possible pregnancy.

• If the egg is not fertilized, progesterone levels decrease, causing the uterine lining to shed, resulting in menstruation. 

Benefits of Cycle Syncing

Cycle syncing can assist in balancing hormone levels for individuals with polycystic ovary syndrome (PCOS).

Adapting your diet and exercise regimen to align with your menstrual cycle may also:

• Alleviate period symptoms, such as cramps.

• Enhance mood.

• Reduce stress.

• Minimize premenstrual syndrome (PMS).

Nutrition during the menstrual phase

Cramping, fatigue, and irritability are common symptoms during your period. You might crave sweets, pizza, and chips for comfort. However, consuming these foods during your period can disrupt your hormonal balance and deplete essential nutrients.

Foods to consume during the menstrual phase include:

• Iron-rich foods help replenish iron lost due to bleeding. Examples are green leafy vegetables, lean red meat, lentils, and beans.

• Vitamin C enhances iron absorption. Citrus fruits, berries, broccoli, and red peppers are excellent sources of vitamin C.

• Vitamin K can help reduce heavy bleeding. Opt for leafy greens, blueberries, cheese, and eggs.

• Omega-3 fatty acids help reduce inflammation and cramping. Foods rich in omega-3 fatty acids include salmon, flaxseed, and tree nuts.

  
  

Nutrition during the follicular phase

Select foods that support your increased energy levels. Lean proteins and complex carbohydrates, like whole wheat, brown rice, and quinoa, will power higher-intensity workouts.

As estrogen levels increase, consume foods that help your body balance estrogen, including:

• Cruciferous vegetables, such as broccoli, cauliflower, cabbage, and kale.

• Fermented foods, like kombucha, sauerkraut, and kimchi.

• Healthy fats, such as avocados, flaxseeds, and pumpkin seeds.

• Leafy greens.

Nutrition during the Ovulation Phase

As estrogen levels rise, your liver is actively breaking down the surplus estrogen. It is important to keep consuming foods that balance estrogen.

Maintaining a generally healthy diet can also provide the strength and endurance required in this high-energy phase.

Nutrition during the luteal phase

The luteal phase may lead to PMS, increased hunger, and cravings. Consuming complex carbohydrates and high-fiber foods like cruciferous vegetables, leafy greens, and sweet potatoes can help manage hunger.

If you're longing for a sweet or salty snack, dark chocolate, fruit, nuts, and seeds make excellent alternatives. Pumpkin seeds, rich in magnesium, can also aid in reducing fluid retention.

Don't forget to stay hydrated. Drinking plenty of water can alleviate bloating, brain fog, and PMS symptoms.

Cycle Syncing Exercise

Rather than repeating the same workouts every week, pay attention to your body and how it wants to move. Align the intensity of your exercises with your fluctuating energy levels:

Exercising During the Menstrual Phase

Your energy is lower, making it an ideal time for low-intensity activities like walking, stretching, or Pilates. Showing kindness to yourself during this period can be advantageous for both your mental and physical well-being.

Exercising during the follicular phase

As your energy levels rise, incorporate cardio-based workouts. Running, swimming, and group fitness classes are excellent choices to elevate your heart rate.

Exercising during the ovulation phase

Make the most of your peak energy levels with high-intensity workouts, such as:

• HIIT

• Spinning.

  
  

Exercising during the luteal phase

During this phase, medium-intensity cardio and strength training are ideal. Slow down as your period approaches.

Monitoring your cycle and engaging in exercise provide a wealth of benefits for both physical and mental health. By keeping track of your cycle, you gain a deeper understanding of your body's natural patterns, which aids in optimizing workout routines, managing symptoms, and enhancing overall well-being. Exercise contributes to physical fitness, elevates mood, alleviates stress, and increases energy levels. Integrating cycle tracking with regular exercise offers a more tailored approach to health, resulting in greater consistency, improved recovery, and a stronger connection to your body's requirements.

Hannah x