How To Start Cycle Syncing: Understanding The Four Phases Of Your Menstrual Cycle
Are you someone who always dreads that time of the month? Do you begin to feel exhausted and suddenly want to go into hermit mode, not knowing what to do or how to feel. Truth be told, it is so easy to be overwhelmed, allowing yourself to get into long and unproductive slumps when the dreaded time comes. Well, the only good thing is you’re definitely not alone. For many women, periods can feel like an burden especially when emotions are high and our moods are very low, but what if you could change all of this?
What if you could learn how to control these negative feelings towards your period? What if you could work alongside your body, living cyclically, with the natural flow of your cycle instead of living against it?
…sounds like a dream, doesnt it?
Well you don’t have to worry anymore, there is a simple way to do this and it’s been right under your nose all this time. To learn how to to see your period (the dreaded monster as you see now), as your friend rather than your foe, you must first understand your menstrual cycle as it is now, the four phases that as women we naturally experience every month and how to live our lives accordingly with each of these phases individually rather than battling against it all as one.
Not just this, it is also about choosing to live a healthier lifestyle that which is in tune to your body, it is important to take care of yourself in unique ways as each phase is different and unique to one another.
So with this, you must be wondering, what are the four phases of the menstrual cycle?
The four phases of the menstrual cycle
The four phases of the menstrual cycle occur in the average 28 day cycle. From the first day of your period to the day before your next period begins and in-between are phases that regulate your bodies hormonal shifts, moods, energy levels, metabolism, appetites and sleep cycles.
The first phase being that of The menstrual phase (on average lasting on days 1- 4), the follicular phase (lasting on days 1- 14), ending when ovulation occurs, which leads into the ovulation phase (days 14-18). Finally, the luteal phase occurs until the next menstrual phase begins (days 18- 28). It’s also important to note that every women’s cycle is different and these are average estimations, if you know you have an irregular cycle read our article on:
Read on for more information on each cycle and how you can start syncing your own personal cycle, so you can learn to navigate your emotions more efficiently throughout your periods.
Menstrual Phase - Rest and Relax
PC: @Khooii wellness
The menstrual phase (days 1-4) marks the very start of your cycle, when hormones such as estrogen and progesterone are at their lowest levels, meaning your overall energy maybe low, energy to socialise also dips significantly. You might start to feel symptoms of the beginning of your period, such as cramps, stomach ache, bloating, acne and changes of appetities. This is while the lining of the uterus is shed, resulting in menstrual bleeding.
During this time, prioritise rest and sleep. It is important to get a full 8 hours sleep to help your body rejuvenate when tackiling these symptoms. Also, when carrying out heavy tasks or your usual daily work, it is worth to take extra time for a short breaks, in order to rest and recharge. It is also okay to take it easy, it is important that you don’t overwhelm or overstimulate yourself in this time.
You might also want to take time to reflect and practice mindfulness in this time, such as journaling, meditation and slow exercise such as yoga or pilates is best. Emotions are also running high, it is always a good idea to take extra precautions to listen to the them and set clear intentions for the upcoming cycle.
It is also very important that during the menstrual phase that you also take care of your nutrition and diet.
Eating foods high in iron can be very beneficial due to the cause of blood loss during menstruation, iron levels maybe sufficiently low, so it’s important to balance this out by eating iron rich foods such as nuts, grass - fed red meats, beans and dark green leafy vegetables.
Foods high in magnesium can also be proven to be effective in improving period symptoms such as cramps and fevers due to it’s natural muscle relaxant nature, magnesium can sometimes ease those pains, and is especially beneficial for those with a heavier flow.
Follicular Phase - Plan and Energise
The follicular phase (days 1-14) overlaps with the menstrual phase and lasts until ovulation. This is a time where estrogen levels increase and the uterine lining thickens therefore overall energy levels may pick up, you might start feeling more of a social butterfly and are ready to tackle tasks with a positive mind with lots of bustling energy.
During this time, it’s best to plan social activities with friends or family, endure in light - medium exercise like cardio, swimming, workout classes and pilates or set goals and plan for the rest of your cycle.
You can also harness this energy into a new creative or work project. New business or creative ideas may flow easily in this time therefore if you’ve wanted to start a new project but haven’t yet had the time nor energy, this is the best time to do so.
The follicular phase is your time to plant seeds of intention and to watch them grow. Use this energy to your advantage, as you’ll definitely need it for the phase of your natural peak energy.
To enhance this energy its best to eat foods that balance estrogen levels as they continue to rise. Foods such as pumpkin seeds, flax seeds, pomegranates and sprouted beans would be very beneficial. Foods that are also rich in healthy fats such as avocado, salmon, certain carbohydrates, nuts and seeds also help with preparation for ovulation by proving enough energy for development release of the follicle.
Ovulation Phase - Connect and Communicate
The ovulation phase (days 14- 18) shows the time of your peak energy, as estrogen and luteinizing hormone (LH) peak, this is when the ovaries prepare for the release of a mature egg. You may experience some symptoms of changes in mood & appetites, slight lower stomache pains, higher libido and breast tenderness. However, these are all normal and still the ovulation phase, is the phase of feeling and embracing your sensuality as you will feel your most confident and empowering self in this time.
During this time its also best to enjoy and embrace your own company. Do things you personally enjoy and connect with your body naturally. You may want to engage in high intense workouts, utilise your motivation with hard tasks and projects, spend time to socialise and connect with others and perhaps share intimacy with a partner, as this is the best time to release heightened energy. Plan date nights, a special moment or just spend time with your loved one to embrace this time.
It is also best to eat foods that eliminate any excess estrogen in the body as too much can lead to upsetting heightened symptoms. Foods like cruciferous vegetables; brocoli, cauliflower, cabbage and kale are super nutritional.
Luteal Phase - Reset and recharge
The luteal phase ( days 18-28) can be seen as the winding down phase. This is when Progesterone levels rise in preparation for potential pregnancy. Energy levels significantly dip back down as the body rests and recharges for the start of the next upcoming cycle.
Use this time to work on preparation, organisation and rest. You might want to organise your environment or you personal space, take extra time for self care in an evening or throughout your day, and engage in activities that stimulate creativity, yet also allow you to recharge and relax. Activities such as yoga & pilates are refreshing during this phase, light relaxation with meditation and journaling are also beneficial, and indulging into something that you personally enjoy will also help you get through this time.
Eating foods rich in vitamin C and B6 are best recommended to enhance progesterone production, for example; citrus, leafy greens, bell peppers, salmon, bananas and walnuts.
The luteal phase is like the ‘autumn’ season of your cycle, a time to harvest the fruits of your labor and prepare for a new beginning.
Embracing cycle syncing can transform how you experience your menstrual cycle. By understanding and respecting the four phases of the menstrual cycle you can harness your body’s natural rhythms to enhance your physical, emotional, and mental well-being.
Read on for more on how you can practice implementing the four phases into your daily routines
what is cycle syncing? and how to use these four phases effectively
Cycle syncing is essentially working with your body to optimise what works best during each of the four phases. This approach can be beneficial for numerous reasons. For instance, during the follicular phase, you might focus on high-energy workouts and creative projects, while in the luteal phase, you might prioritise rest and self-care. This alignment can lead to improved physical health, reduced PMS symptoms, and a greater sense of harmony in your daily life.
Cycle syncing can also be used as a way to track the best time for pregnancy. By understanding and monitoring the four phases of your menstrual cycle, you can identify your most fertile days and optimize your chances of conception.
However, it is important to note that these methods should not be used as a form of contraception. While cycle syncing can provide valuable insights into your fertility patterns, it does not offer the same reliability as traditional contraceptive methods. For those looking to prevent pregnancy, it is essential to use additional birth control measures to ensure effectiveness and safety
Ways to practice cycle syncing succsessfully
Using apps to track and sync your cycle
Apps such as Clue, 28 and Flo health all help to efficently and effective track and analyse your period dates and the symptoms you have. These apps optimise the ways in which you can then behave in order to improve and enhance your health, cycle and overall energy during your menstrual phases.
Using your own personal calendar to track and personalise your cycle phases.
At Bloomwithflore we recommend Floproductive’s notion Cycle Syncing digital planner; Purchase and download for free down below…
Sync your physical activities and workouts to each phase.
As mentioned above there is a new way to optimise female fitness throughout your cycle phases.
During your menstrual cycle try light exercise such as yoga, stretching and pilates. In your follicular phase more light - medium physical activities are recommended such as; strength training and light cardio.
The ovulation phase is when you are at your peak energy therefore hard strength workouts are best and in the Luteal phase rest and relaxation is more beneficial therefore lighter exercise is then recommended.
Syncing up your workout’s and physical activities ensures that you dont waste your energy and optimise each phase of your cycle to its advantages. Read our article: How to use cycle syncing to workout effectively to find out more information
Adjust your diet to accomodate the four phases correctly.
Similar to workouts, to can also sync your diet plans to your daily cycles.
Incorporate small habits mentioned above with each cycle phase into your daily routines.
Even so, we all know it is so easy to set these tasks, however doing them is a completely different story. To encourage action with these small habits, it’s best to maybe write them down on a post it note, schedule in extra time for them in your daily morning or night routines or even setting yourself reminders in your phone can prove most effective. Making these actions apart of your daily routines will help you improve your mindset towards your period almost instantly whilst also ensuring a healthy and active lifestyle.
Listen to Your Body
Above all, listen to your body’s cues. Cycle syncing is about working with your natural rhythms, not forcing yourself into a rigid routine.
Many people liken the four phases of the menstrual cycle to the natural seasons of winter, spring, summer, and autumn to better their understanding of each phase, individually. This analogy highlights the importance of living cyclically to enhance your overall energy levels. Embracing this approach promotes a healthy mindset toward your cycle, fostering a deeper connection to your body's natural rhythms and contributing to a more balanced and positive lifestyle.
To think of it in more simple terms the menstrual phase as 'winter,' a time for rest and reflection; the follicular phase as 'spring,' a period of renewal and growth; the ovulation phase as 'summer,' characterized by high confidence and energy; and the luteal phase as 'autumn,' a time for winding down and introspection.
By aligning your lifestyle with these phases, you can enhance your overall well-being and foster a positive mindset toward your menstrual cycle. Remember, your menstrual cycle is not an enemy but a powerful ally. As you begin to sync your life with your cycle, you’ll find greater harmony and empowerment in your daily routines.
How do you sync with your cycle? Share your tips and experiences in the comments below.
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