Image by Eugene Chystiakov via Unsplash.

Ever feel like your energy levels and mood are on a roller coaster throughout the month? Us too. This is all part of the wonderous, albeit sometimes baffling, world of the menstrual cycle; but did you know there's a way to harness the hormonal shifts it and work them to our advantage?

By understanding and embracing what's known as cycle syncing (not to be confused with 'period syncing', i.e. our periods coincidentally happening at the same time), you can tailor your lifestyle - especially your diet and exercise routine - to harmonise with the different phases of your menstrual cycle. 

We spoke to Danni Bichler, a Sydney-based Clinical Naturopath who specialises in women's health, to help give us some key insights into each phase of cycle syncing and how we can make the most of each of them. Let's dive in.

WHAT IS CYCLE SYNCING?

Cycle syncing is the practice of adjusting your diet, exercise, and other lifestyle choices to align with the different phases of your menstrual cycle. As Danni so beautifully puts it, "Our cycle phases can determine how we experience and respond to the world around us. They also allow us to have compassion for our bodies and develop a deeper understanding and connection with ourselves," she says.

There are four main phases of the menstrual cycle: the follicular phase, ovulation, the luteal phase, and menstruation. Each phase comes with its own set of hormonal changes that influence your energy levels, mood, and physical needs. By syncing your lifestyle with these phases, you can work with your body’s natural rhythms rather than against them.

FOLLICULAR PHASE OF THE MENSTRUAL CYCLE

The follicular phase begins on the first day of your period and lasts until ovulation. During this time, your body is preparing to release an egg, and your estrogen levels start to rise.

BEST FOODS TO EAT

According to our expert, this is a great time to focus on foods that support your energy levels and overall health. Think fresh, light, and vibrant! "Incorporating plenty of colourful vegetables in this phase is important for our B Vitamin and Vitamin C needs," says Danni. "Phytoestrogenic foods such as pumpkin seeds and flaxseeds can help support oestrogen levels. These seeds are also anti-inflammatory which can help to reduce PMS symptoms, pain and cramping later in your cycle. It’s also important to focus on lean proteins and healthy fats to help support hormone production including chicken, eggs, tofu, avocado and olive oil," she adds.

BEST EXERCISE TO PARTICIPATE IN

As your energy levels start to climb, this is the perfect time to engage in more intense workouts. High-intensity interval training (HIIT), cardio, and strength training are all great choices. You might find that you have more stamina and strength during this phase, so it’s a good opportunity to push yourself a bit harder and make the most of those feel-good endorphins.

OVULATION PHASE OF THE MENSTRUAL CYCLE

Ovulation is when an egg is released from your ovary in preparation for a potential pregnancy, typically around the middle of your cycle. During this time, estrogen and testosterone levels peak, giving you a boost in energy and mood.

BEST FOODS TO EAT

To support this surge in estrogen and testosterone, focus on foods rich in antioxidants and vitamins. Berries, nuts, seeds, and colorful veggies like bell peppers and carrots can help keep your body fueled and functioning optimally.

BEST EXERCISE TO PARTICIPATE IN

With your energy and motivation at an all-time high, now’s the time to take advantage of it. Our recos? Social or group fitness activities like dance classes, team sports, or even a fun run with friends (run clubs are all the rage rn and a great way to make new friends, icymi). The combination of high energy exercise and a social boost can make your workouts even more enjoyable and effective.

Conventional exercise aside, but another form of exercise nonetheless... this is also a time where sexual desire is often at an all time high. "For most people, their libido tends to peak in the days leading up to and during ovulation," says Danni. "This coincides with a surge in estrogen and is when you are 'fertile', promoting vaginal lubrication and increased desire," she explains. It's certainly another way to get the heart racing! 

LUTEAL PHASE OF THE MENSTRUAL CYCLE 

The luteal phase occurs after ovulation and before your period starts. Progesterone levels rise, which can sometimes lead to PMS symptoms like bloating, mood swings, and cravings.

BEST FOODS TO EAT

"During the luteal phase, we are burning through more energy at rest so not only do we crave more food, but we actually need more food," explains Danni. "It's also important to focus on blood sugar regulation at this time so foods such as salmon, avocados, egg yolks, leafy greens, pumpkin and beets can be helpful," she adds.

With progesterone levels increasing during this phase, constipation might be a common symptom for some. Danni suggests staying hydrated with water, herbal teas such as dandelion and peppermint, and incorporating green kiwi fruits, pears and chia seeds into your diet. 

To help combat PMS symptoms, focus on complex carbohydrates and foods rich in magnesium. Whole grains, sweet potatoes, bananas, and dark chocolate are excellent choices. They can help stabilize your mood and keep your energy levels steady.

BEST EXERCISE TO PARTICIPATE IN

During the luteal phase, you might notice a slight dip in energy. It’s a good time to shift to more moderate forms of exercise like yoga, pilates, or brisk walking. These activities can help reduce stress and improve your mood without overtaxing your body.

MENSTRUATION PHASE OF THE MENSTRUAL CYCLE 

We're all pretty familiar with this phase! This occurs from day 1 of your 'bleed' to when your bleed stops. It varies from person to person, but is usually anywhere between 3 - 7 days is considered normal. The hormone progesterone takes a dive during this phase, which is what causes your endometrium to shed. 

BEST FOODS TO EAT

When your period arrives, Danni recommends incorporating "easily digestible meals like slow cooked stews, soups and broths" into your diet. It's also important to focus on foods that can help replenish lost nutrients and support your body’s natural processes. Iron-rich foods like spinach, lentils, and red meat can help compensate for iron loss. Additionally, anti-inflammatory foods such as turmeric, ginger, and fatty fish can help reduce menstrual discomfort. "You might also consider Vitamin C to support nutrient absorption and Magnesium, which acts as muscle relaxant and may help reduce cramping," says Danni.

BEST EXERCISE TO PARTICIPATE IN

During menstruation (though any time, really), it’s important to listen to your body and not push yourself too hard. Gentle activities like stretching, yoga, or leisurely walks are ideal. These can help relieve cramps and improve your overall sense of well-being without putting too much strain on your body. "Know that it is ok to be slightly more lethargic during this time, so practice self compassion and allow yourself to slow down," says Danni. So if you feel like just relaxing and not doing much at all, some gentle breathing exercises might be enough for you during this time and that's ok, too.

FINAL THOUGHTS

Cycle syncing is all about working with your body’s natural rhythms rather than fighting against them. By adjusting your diet and exercise routine to align with the different phases of your menstrual cycle, contribute to optimising your health, boosting your energy levels, and do your best to feel your best, all month long. 

"Always remember that cycle syncing is a guide and not hard and fast rules that you must follow," says Danni. "Menstrual cycles aren’t always textbook and you know your own body best." Couldn't have said it better. 

A PSA about this piece...

If in doubt, ALWAYS get checked out! The information provided here and anywhere on our site is to inform and educate only - this does not constitute, nor should it replace, a personalised medical diagnosis from your health practitioner. Everyone will have varying needs based on their own circumstances. If you have any queries or concerns relating to your period or your health in any way, please consult your own trusted practitioner for advice. x

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About our contributor

Danni Bichler (BHSc), a Clinical Naturopath with a Bachelor of Health Science in Naturopathy, is passionate about personalised healthcare that provides real, long-lasting results. She specialises in all things women's health, including hormonal imbalances, vaginal and urinary health as well as pelvic pain. Her naturopathic practice blends that traditional herbal knowledge with modern science and functional testing to treat the whole person rather than just band-aiding symptoms. To learn more about Danni's expertise or to book a private consultation, head to aliviohealth.com.au