Hormone health is one of the least talked about topics, yet it’s one of the most important topics to know if you want to optimize your health. Cycle syncing is aligning your workouts and nutrition specific to the phase you are in your cycle. Doing this will help you look and feel your best. Below are the four phases of menstrual cycles along with fitness and nutrition recommendations. If you’re looking for someone in the online space to follow for more information, check out Bailey Brown who is the expert in cycle syncing!
Menstrual Phase (Days 1-5)
During this phase, the uterus sheds its lining. It is important to focus on replenishing the blood and nutrients lost during this time.
Nutrition:
- Iron-rich foods such as leafy green vegetables, red meat, poultry, fish, and beans can help replenish lost blood.
- Calcium-rich foods such as dairy, tofu, and leafy greens can help reduce cramps and mood swings.
- Avoid caffeine and alcohol, as they can worsen cramps and dehydration.
Workout:
- Light aerobic exercise such as walking or yoga can help reduce cramps and bloating.
- Avoid intense workouts during this phase as the body is already experiencing physical stress.
Follicular Phase (Days 6-14)
During this phase, the body prepares for ovulation by building up the lining of the uterus.
Nutrition:
- Focus on whole foods such as fruits, vegetables, lean protein, and whole grains to provide the body with the necessary nutrients for building the uterine lining.
- Include omega-3 fatty acids found in fatty fish, nuts, and seeds to help reduce inflammation.
Workout:
- High-intensity workouts such as running, weight lifting, or HIIT (high-intensity interval training) can help boost energy levels and promote muscle growth.
Ovulatory Phase (Day 14)
During this phase, the ovary releases an egg and it travels down the fallopian tube.
Nutrition:
- Include protein-rich foods such as eggs, nuts, and lean meats to support the development of the egg.
- Drink plenty of water to stay hydrated.
Workout:
- Engage in moderate exercise such as brisk walking or cycling to improve blood flow and promote relaxation.
Luteal Phase (Daya 15-28)
During this phase, the body prepares for a possible pregnancy by thickening the uterine lining.
Nutrition:
- Include foods rich in vitamin B6 such as salmon, spinach, and bananas to help reduce PMS symptoms.
- Consume fiber-rich foods such as fruits, vegetables, and whole grains to promote regular bowel movements.
Workout:
- Engage in low-impact exercises such as swimming or gentle yoga to reduce stress and promote relaxation.
- Avoid high-intensity workouts as they can increase cortisol levels and worsen PMS symptoms.
