Cycle Syncing & Ideal Foods to Consume
Managing hormones and improving your period
Managing hormones and improving your period
Nicole Negron, a functional nutritionist and women’s health specialist says, “Once women understand their monthly hormonal shifts, they can avoid becoming casualties to their hormones and begin to maximize their hormonal power.”
What are the phases of our cycle?
As our hormones ebb and flow over the span of 4 weeks, our menstrual cycle biologically has three distinct eras:
follicular (pre-egg release)
ovulatory (process of release of the egg)
luteal (post-egg release)
How can I optimize my cycle?
Start by tracking how you’re feeling during each phase of your cycle: you might choose to do this in an app or simply by taking notes. Once you’re aware of how you’re feeling at various times of the month (i.e. energized, exhausted, neutral), create a calendar of projects to prioritize (planning vs. executing events), workouts (casual walks vs. high-intensity training), social engagements, self-care, and relationship activities to engage in. For example, if you look at your calendar and know you’ll be feeling tired and will want to stay home, don’t make plans to see friends multiple nights in a row and avoid having to back out of plans or feel drained and disengaged while there. Here’s a video that covers more on eating and optimizing your cycle.
Recommended Exercises for your cycle
Menstrual: light movements like walking and light yoga may be best during this stage.
Follicular: try light cardio like hiking, light runs, or more flow-based yoga. Your hormones are still low, especially testosterone, which may cause low stamina.
Ovulation: opt for circuit, high-intensity exercises like a spin or barre class, as energy may be higher.
Luteal: your body is preparing for another period cycle so energy levels may be low. Light-to-moderate exercise like strength training, pilates, or more intense versions of yoga may be best.
Foods to Avoid
According to Dr. Mark Hyman, imbalances in your hormones are triggered by things like sugar, alcohol and caffeine, especially during the menstrual phase. He says, “If you eat sugar, you’ll produce more insulin, more estrogen, and more testosterone. Any type of flour and sugar can lead to these imbalances. Dairy and gluten are often triggers for inflammation and hormonal imbalances. Xenobiotics or environmental chemicals like pesticides in our food can act like powerful hormone disruptors and trigger our own hormones to go out of balance. If you are interested to know how these toxins disrupt our hormones, read Our Stolen Future by Theo Colburn.”
Best foods to eat for your cycle
Menstrual: during this phase, your estrogen is on the rise. Drink soothing tea, like chamomile, to combat cramps. Avoid or limit fatty foods, alcohol, caffeine, and salty foods.
Follicular: try to incorporate foods that will metabolize estrogen. Focus on sprouted and fermented foods like broccoli sprouts, kimchi, and sauerkraut.
Ovulatory: with your estrogen at an all-time high, you should eat foods that support your liver. Focus on anti-inflammatory foods like whole fruits, vegetables, and almonds. They pack health benefits including anti-aging properties and protection from environmental toxins, which are known to have an impact on your hormones.
Luteal: estrogen and progesterone both surge and then wane during this period. Eat foods that will produce serotonin, like leafy greens, quinoa, and buckwheat. You’ll also want to focus on magnesium-rich foods that fight fatigue and low libido, like dark chocolate, spinach, and pumpkin seeds.
We hope this is helpful in learning what might be best for your body, but please consult a professional who can help make nutritional recommendations based on your individual needs.
Disclosure: this post does not constitute professional medical advice, please seek out a professional opinion before altering your habits.