Optimizing Hormonal Health: A Guide to Cycle Syncing
- heydigitaleliza
- Apr 12, 2024
- 3 min read
Updated: Feb 27
As a Nutritionist deeply interested in female health, I`m glad we as women now have a tool to support our bodies holistically within our changes to always feel our best.
Learning to align our diet and lifestyle with our menstrual cycles can make a remarkable difference in our everyday lives. So sharing the tool that empowers women and makes us truly comfortable with our bodies. Let`s dive into cycle syncing.
What is Cycle Syncing?
Cycle Syncing is all about changes that we make according to our menstrual Cycle Phase.
By synchronizing our habits with hormonal changes, driven by estrogen and progesterone, we can optimize our energy, and mood, limit PMS symptoms, and support digestion.
The Four Phases of the Menstrual Cycle:
1. Menstrual Phase (Days 1-5):
Hormones: Hormones estrogen and progesterone are at their lowest.
Nutrition: Add iron-rich foods like liver, beef, and legumes to replenish lost iron with menstruation.
Sport: Try gentle activities like yoga, or stretching or enjoy time off.
2. Follicular Phase (Days 6-14):
Hormones: Estrogen starts rising again together with energy and mood.
Nutrition: Time to enjoy fresh bowls filled with colorful veggies and fruits, together with lean protein sources like poultry and fats like olives, nuts, and seeds.
Sport: Use your energy for more active workouts like pilates or jogging.
3. Ovulatory Phase (Days 15-17):
Hormones: Estrogen peaks as your body prepares for ovulation. Luteinizing and follicle-stimulating hormones are at their highest to stimulate ovulation and release the dominant follicle.
Nutrition: Focus on antioxidants and omega-3s from berries, fresh fruits, nuts, and oily fish like mackerel and salmon.
Sport: Perfect tie to try high-intensity exercises like HIIT, dancing, and boxing.
4. Luteal Phase (Days 18-28):
Hormones: Progesterone rises after ovulation triggering PMS symptoms and digestive issues. Estrogen has a second smaller rise after ovulation so in the first part of the Luteal Phase you still have energy, that decreases to the end of the cycle.
Nutrition: Support your digestion with complex carbs like sweet potatoes and quinoa. Consider cutting back on caffeine for your gut health and reduced PMS symptoms.
Sport: Explore more gentle activities like pilates workouts, yoga, and meditation.
Why Cycle Syncing is Awesome:
1. Helps with Hormonal Balance
Cycle syncing works within our hormonal rhythm and changes. Supporting our natural hormonal production at the beginning of the cycle and natural decrease at the end of it with different food and exercises can improve our overall feeling and add understanding of changes that we experience.
2. Minimize PMS Symptoms
Supporting your body health with hormonal production, natural detoxification, and gut health, all in combination can ease PMS symptoms, such as bloating, slow digestion, mood swings, and low energy, leaving space for stable energy levels throughout your cycle.
3. Support Variety and Nutritional Needs
Nutritional changes along with different phases of your cycle support different needs of your body, together with energy, mood, and digestion.
Getting Started with Cycle Syncing:
1. Track your Cycle: Use a journal or an app to track your period and your emotional and physical changes across the cycle, like your mood, energy, discharge, and any specific symptoms.
2. Adjust Nutrition: Align your cycle with nutrition and make changes in each cycle phase to make sure you get different nutrients and balanced plates.
3. Plan Activities: Book different fitness classes or look up online activities that are more suitable for your energy levels in each phase of your cycle.
4. Embrace Self-Care: Add regular self-care activities, like a good night's sleep, massage, sauna, and no screen time to reconnect with yourself.
5. Start with the Cycle Sycing App: Enjoy everything in one place, like meals, grocery lists, and hormonal balancing tips with the App Adora.
Adora is the App that helped me overcome my hormonal imbalances, lose weight, get clear skin, and start loving my body and its changes. I invite you to download my Nutrition cycle syncing App and discover the power of cycle syncing!
Get Cycle Syncing Meals and Supplement Recommendations!
With Adora, you'll gain access to personalized cycle-syncing meals, custom recipes, and supplement recommendations made to support your hormonal health. We offer a free trial for you to see all the benefits!
