If you’re following the cycle syncing method, odds are you’re looking for ways to make nutrition a part of your routine. As your body goes through its menstrual cycle, you’re sure to notice your energy ebbing and flowing.
(This is completely normal, by the way.)
One way that you can support yourself is by taking what you eat into consideration. And yes, depending on where you are in your cycle, it can have an impact on what your body needs.
With different hormone levels rising and falling, it makes sense.
Let’s go through the four phases and figure out the best way to make your nutrition work for your cycle syncing journey.
Cycle Syncing Nutrition & Your Four Phases
Menstruation
This is the phase all of us are the most familiar with whether we want to be or not. The cramping. The bloating. The aching. The low energy.
You’re bleeding. It sucks. And you don’t want to do anything but reach for the snacks.
Totally understandable.
It’s easy to want to reach for ice cream or greasy food, but consider this. Your body is in the process of losing a lot of iron. Make sure to replenish it so you don’t feel nearly as low energy.
Focus on leafy greens. Spinach, kale, and chard. Now would be the time to get a green juice from your favorite juice place. Beets are also an excellent source of iron.
Besides vegetables, red meat is full of iron. Or, if you’re feeling adventurous, bring on the liver! Liverwurst is usually cheap at your local deli if you decide to try it.
Also cut out caffeine during this time and drink more water than you usually would.
Follicular
The follicular part of your cycle overlaps with your period. It usually starts around day five or six. It’s all about supporting the rise of estrogen in your body. During your cycle syncing, your nutrition should focus on healthy fats.
The best way is to focus on nuts and seeds. Sprinkle chia seeds in your oatmeal or yogurt. Get some hemp seeds. Bring on the nut butter!
Cruciferous vegetables like kale, broccoli, cauliflower, and brussels sprouts are also amazing.
Fermented foods support gut biome and can also help your body rid itself of excess estrogen. Think kombucha, kimchi, or sauerkraut.
Ovulation
This is the peak of your cycle and the beginning of the end. Your estrogen is at its highest! Up your fiber intake to keep your body from holding on to the excess. Similar to the follicular phase, continue to include cruciferous vegetables.
Also, consider adding fruits because you may notice sugar cravings around this time. If you go for chocolate, reach for dark chocolate for the max amount of nutrients.
Luteal
This is the second half of your menstrual cycle. Your energy will be dwindling again. Your period is just on the horizon. Up your iron intake again to support your nutrition while cycle syncing.
Aim for nutrient-rich foods because of what your body is about to lose. Think bone broth and whole grains. Also go for magnesium-rich foods like dark chocolate. Because the luteal phase is the time when PMS can happen, magnesium tends to ease any cramping. Sweet potatoes, pumpkin seeds, avocadoes and bananas are amazing around this time.
When it comes to cycle syncing, don’t think of restricting anything. Think of this nutrition guide as a way to support you no matter what. There are many benefits to cycle syncing. But ultimately, it’s to ensure that you have a happy period. And that’s the most important thing of all.
Sources
Cycle Syncing: Matching Your Health Style to Your Menstrual Cycle