Cycle syncing is a simple way to balance your hormones and live better. Many diet and exercise programs rely on the 24 h circadian rythm. But did you know that the circadian rythm is the way how the male body works. Women on the other hand function in accordance with their 28-day menstrual cycle. (For more information about your menstrual cycle take a look at 'The Menstrual Cycle Explained!') Cycle syncing helps your body get into sync with your 28-day cycle to reduce PMS symptoms, cramping and be more energetic.
Menstrual Phase
During this phase, your estrogen and progesterone levels are low leading to fatigue and mood swings. Due to this, we advise you to rest as much as you can!
Exercise: Light movements like yoga, stretching, and slow walks in nature will support you through your period.
Nutrition: To support your body, foods rich in iron and anti-inflammatory nutrients such as nuts, lentils, meat, fish, berries, ginger, and hot teas are good alternatives.
Sex + Relationship: Orgasms during your period are proven to relieve your cramps. Many women are hesitant to period sex but don't forget that it is your choice! Listen to your body and know that there is no right or wrong.
Follicular Phase
With estrogen rising and follicles maturing, you will feel energetic, more focused, and accomplished. It is best to take advantage of this high-energy state throughout the follicular phase.
Exercise: Light cardio like running, hiking, or swimming will make you feel more empowered while preparing your body for the high-energy ovulatory phase.
Nutrition: As your body is preparing an egg, nutrients rich in fiber and fermented foods will support ovulation. Broccoli, avocado, pomegranate, eggs, sauerkraut, and nuts are great options for this phase.
Sex + Relationship: Your hormones are starting to rise so you might feel that your sex drive is naturally low. Focus on sensuality rather than steamy hot sex. A lot of massaging and foreplay will get you naturally in the mood!
Ovulatory Phase
This is where your estrogen peaks. Your progesterone and testosterone are rising and you're ready to get pregnant. Your sex drive is high and your skin is glowing.
Exercise: As your testosterone peaks, opt for high-intensity workouts such as spin classes, climbing, or HIIT exercises.
Nutrition: Your body might start to feel less energetic right after ovulation so eating foods to boost your energy will help you to power through the luteal phase. Focus on avoiding salt and increasing fiber intake. We recommend eating energy-rich foods like fish, leafy greens, berries, peaches, nuts, and even more greens!
Sex + Relationship: Your body is baby-making ready which means that this is the time when you will be most social and interested in sex. This is the best time to spice things up and try something new!
Luteal Phase
The luteal phase is a preparation phase. Your progesterone rises while your estrogen and testosterone levels decrease. During this, you might experience PMS symptoms.
Exercise: Strengthening exercises like pilates or ab workouts will push you through the last phase of your cycle.
Nutrition: Your body is preparing itself for menstruation, so indulge in more healthy nutrients than you normally would! Give in to your cravings with warm, iron-rich, nutritious foods. To avoid extra bloating try to stay away from caffeine, alcohol, and salty foods. We recommend bone broth, spinach, kale, sweet potato, avocado, chickpeas, and dark chocolate.
Sex + Relationship: You might feel your sex drive gradually decreasing with the decline in estrogen. During this period you might need more stimulation to orgasm. You might want to try out new positions, toys, or more foreplay!
For any questions or suggestions make sure to contact us at info@woombwellness.com!
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