Cycle Syncing Chart: How to Adapt to Your Menstrual Cycle

Many women miss out on activities because of the rise of the crimson tide. If you’re a typical PMS sufferer, you may have wished that your menstrual schedule didn’t coincide with your events or hamper your lifestyle. Well, we’ve got good news for you! There is a way you can work around your menstruation, called cycle syncing. In this article, we will share how you can leverage cycle syncing with a chart to gain more control over your life. So, let’s jump right in!

What is Cycle Syncing?

Cycle syncing is one effective way of biohacking wellness, which has been increasing in popularity for some time now. Biohacking is a DIY biotechnological movement where one works with their bodies to uncover ways to enhance health, optimize bodily functions, or reduce the risk of diseases. 

Like other biohacking strategies, cycle syncing aims to improve your overall quality of life. It is the process by which you make specific changes to your lifestyle according to your period pattern. The basic premise is that you should make these adjustments based on the hormonal changes during your menstruation. The following section will break down how hormones behave at each menstrual cycle phase. 

Cycle Syncing Chart: Understanding & Adjusting to your Phases

Know thyself. And by that, we mean that you should understand just how your hormones influence your body at each phase of your monthly period. This will help you tailor your exercise regimens and eating habits accordingly.

Your hormones are your body’s chemical messengers produced in different body parts. These travel in the bloodstream to tell tissues and organs how to function. They influence many processes, including metabolism, growth and development, and reproduction. Menstruation, which is under the reproduction process in females, has the following phases: 

Phase One: Follicular

This phase, which starts the menstrual cycle, is about half of its entirety. At this time, your estrogen and progesterone are beginning to build up and getting you a bit excited. This is because estrogen, the primary female hormone, is associated with increased energy levels. Also, cramps and the whole slew of PMS symptoms are generally not present at this time. 

Daily Activities :

Thus, this would be a great time to jumpstart projects you may have been putting off for the longest time.

Cycle Syncing Exercise :

It’s at this phase where you can also enjoy optimal productivity levels. The enhanced supply of estrogen in your body will allow you to perform better as you play sports or go on hiking trips with your friends. You can also participate in higher-energy exercises such as Zumba or aerobics programs.

Cycle Syncing Diet :

Consume foods that can help process estrogen more efficiently, such as fermented broccoli, Sauerkraut, and kimchi. Also, it is vital that you stay hydrated during this entire process and drink 8 to 10 glasses of water.  

Phase Two: Ovulatory

The Ovulatory stage can be the most fun in the entire cycle despite its typical brief duration of 3 days. This phase is also considered one of the most inflammatory as you experience pelvic pain that’s common at this phase.

Daily Activities :

During this stage, your hormones are on the ascent again and into party mode, increasing your energy levels to go about your usual routine. More hormones can also mean hormonal breakouts, so you may want to ramp up your skincare routine.

Cycle Syncing Exercise :

The hormonal activity during the ovulatory phase may allow you to have more power for your workouts. If you intend to try a high-intensity training or Crossfit program, this could be the best time.

Cycle Syncing Diet :

Soothe your body with anti-inflammatory and immune foods like green and leafy vegetables (kale, spinach) and fruits with low glycemic index, such as raspberries, blackberries, and strawberries. Also, indulge in healthy nuts like almonds, walnuts, and hazelnuts, rich in antioxidant vitamins that reduce oxidative stress.  

Phase 3: Luteal 

The third phase of your menstrual pattern is the luteal phase, typically lasting for ten days. Your hormones, which have been up and about for a while, are beginning to lose their wind. The initial increase and then drop in hormonal levels can trigger anxiety more than in any other phase of the menstrual period. It’s also not unusual to experience brain fog during this phase, along with such PMS symptoms as abdominal cramps, headaches, fatigue, and irritability.

Daily Activities :

Leverage this general slowing down by using the time to do more laid-back activities, such as reading and writing. Focus on working on projects that do not require a ton of energy.

Cycle Syncing Exercise :

However, despite the onslaught of PMS symptoms, you shouldn’t stop working out altogether, though. Exercising can help boost blood circulation to relieve aches and pains. So, ditch the car for short distances and instead take a walk to the supermarket if it’s just a couple of blocks away. Not only is this great for your health, but it can also reduce CO2 emissions. Or you can also do low-impact exercises such as yoga and light stretching, which do not require as much energy as cardio, spinning, and other more strenuous activities. 

Cycle Syncing Diet :

Stave off symptoms of depression and anxiety with serotonin-producing foods like quinoa, buckwheat, and leafy greens. Combat fatigue with foods rich in magnesium, such as pumpkin seeds, dark chocolate, edamame, and spinach.

Read:  How To Get Better Quality Of Sleep

Phase Four: Menstrual

This phase can last from as short as two days to as long as eight days. Here, your estrogen levels rise and fall twice. PMS symptoms can also become more intense as your bleeding gets heavier. You’re menstruating, and your abdominal and lower back areas are aching. On top of that, you feel bloated and aren’t exactly in the best of moods. 

Daily Activities :

Your body is telling you that it’s now perfectly alright to sit back and relax—without the guilt! It’s time to take care of yourself by getting some well-deserved R&R. So, get a couple of massages, fine-tune that bedtime routine, indulge in some badly needed Zzzs, or have some quiet quality time all to yourself.

Cycle Syncing Exercise :

You can also take advantage of your body’s downtime by taking contemplative strolls along the beach.

Cycle Syncing Diet :

Drink chamomile tea to alleviate menstrual cramps. Additionally, stay away from alcohol and fatty and salty foods that may increase estrogen supply and disrupt your hormonal balance further.

Read:  5 Tips To Achieve a Healthy Lifestyle

The Epilogue: 

If you want to boost your energy, become more mindful, and feel more balanced and confident, cycle syncing is for you. Why not start using a period calendar or app to help you track your period. It’s essential that you take a lot of notes, especially at the beginning of your cycle syncing journey. Although monthly cycles may vary in duration and timing, there’s generally a pattern that will run through them. Paying attention using period trackers can help you better understand your peaks and troughs to make the necessary adjustments to your activities and habits. For more effective health-boosting recommendations, check out mhtspace.com today.