Let’s get physical

Period got you feeling like a couch potato? Exercise is great, but syncing it with your menstrual cycle can be a period power-up: a superhero for your uterus, kicking cramps and bad moods to the curb!

What’s cycle syncing?

Cycle syncing is a concept that tailors your menstrual phases to your lifestyle so you can feel more balanced and energized all month long.¹

This holistic approach invites you to adapt your diet, exercise, and certain social activities to the hormonal fluctuations during the four stages of your cycle: menstruation, follicular phase, ovulation, and luteal phase, embracing cycle syncing for hormonal balance. ¹

So, what does that mean?

Research supports variations in mood and activity levels across the menstrual cycle, and there is empirical evidence that exercise and nutrition have a positive impact on mental and physical health during menstruation.²

Exercise and the menstrual cycle: a closer look

Understanding your menstrual cycle and optimizing your routine with phase-specific workouts is one way to feel your best while your hormones are hard at work. Your menstrual cycle is divided into 4 stages:³

Menstruation:

From the 1st day of your period until about day 8, this is the time when your body begins shedding the lining of your uterus, when estrogen dips, and your energy drops.

Follicular phase:

Around day 8, your endometrium starts to thicken, your estrogen levels spike, and your energy levels increase.

Ovulation:

Typically 12 to 16 days before your next period, your estrogen and luteinizing hormone (LH) levels surge, leading to ovulation and a rise in energy levels.

Luteal phase:

Between ovulation and the start of your next period, estrogen, testosterone, and LH levels decline, and progesterone levels reach their maximum, stimulating uterine lining growth for a possible pregnancy.

Cycle sync your workouts

While the exact length of each phase varies from person to person, once you better understand your phase pattern, you can tailor your lifestyle accordingly.³ Always be sure to check in with your healthcare professional if starting a new workout regimen, and consider skipping the same old workouts, listen to your body's signals, and adjust your routine and intensity based on your energy levels.

Exercising during the menstrual stage

During this phase, you have less energy. This means low-intensity workouts such as walking, gentle yoga, Pilates, and light stretching are great options for low energy days.³

Exercising during the follicular phase

With your energy levels on the rise, it's time to incorporate some heart-pumping cardio! Think running, swimming, or power yoga.³

Exercising during the ovulatory stage

Your peak energy calls for some high-intensity workout. Think spinning, boxing, and squats.³

Exercising during the luteal phase

Stick to moderate cardio and strength training; your period may start soon so this is the perfect time to take it slow(er).³

Body awareness through yoga

If you have period cramps, think of where they hurt the most - belly, pelvis, hips, and lower back -and try yoga poses specifically targeting these areas. Take charge of your PMS with some of our fave yoga poses (after checking in with your healthcare professional if starting a new program):

• Adapted Child’s Pose: This pose gently stretches the lower back, relieving tension that often accompanies menstrual pain.⁴
• Cat-Cow: This flowing sequence warms and stretches the back and abdominal muscles, easing cramps and promoting blood flow.⁴
• Reclining Twist: This twist releases tension in the lower back and abdomen, helping to alleviate cramping and stiffness.⁴
• Pigeon Pose: This hip-opening pose releases tightness in the hips, a common area of discomfort during menstruation.⁴
• Savasana Pose: This relaxation pose calms the mind and body, reducing stress and promoting deep relaxation. ⁴

Cycle syncing and nutrition

A healthy, balanced diet is always important, but tailoring your nutrition to your menstrual cycle can optimize your energy levels and well-being.⁵

Menstrual Stage Nutrition 

Feeling tired? A dip in estrogen calls for iron-rich foods. Boost your iron absorption with leafy greens, beans, and lean red meat. Don't forget your vitamin C! Fruits like berries and citrus help your body absorb iron.⁵

Follicular Phase Nutrition

With estrogen on the rise and your ovaries prepping for their big release, your body needs fuel! So jazz up your sad salad with some lean protein, healthy fats, non-starchy vegetables, and high-fiber carbs.⁵

Ovulation Stage Nutrition

Say hello to an extra dose of energy! A surge of estrogen during your ovulation calls for nutrient-rich foods like lean proteins, colorful veggies, healthy fats, and high-fiber carbs.⁵

Luteal Phase Nutrition

Satisfy your PMS cravings with sweet treats like dark chocolate and fruit, as well as a diet rich in lean protein and complex carbs. And remember, hydration is a must!⁵

Is cycle syncing right for you?

Cycle syncing is taking a self-discovery journey through your menstrual cycle. By understanding each phase, you can unlock valuable insights into what your body needs and how best to support your natural rhythms through proper nutrition and exercise.

Related Articles

• Decoding your menstrual cycle
• https://www.clearblue.com/menstrual-cycle/how-to-feel-better-on-your-period
• https://www.clearblue.com/how-to-get-pregnant/exercise-and-implantation