Cycle Synching: What to Eat During Each Phase of Your Menstrual Cycle

Menstruation has been a normal, recurring aspect of life for women since the dawn of time. Every single month a woman’s body is prepared for pregnancy. If no pregnancy occurs, the uterus or womb sheds its lining in the form of blood and tissue discharge. From the prepubescent ages all the way until middle age – a woman must experience and undergo this process in her body each month.

Although menstruation can cause a number of bodily reactions ranging from mood swings to fatigue, women can utilize a healthy diet to make them feel better. Practicing cycle synching can help ensure the body meets its hormonal needs through the proper alignment of exercise, nutrition, and overall lifestyle balance.

Let’s take a closer look at cycle synching and how you can use it.

What is Cycle Synching?

Cycle synching is the practice of changing your diet, exercise, and lifestyle habits in a way that aligns with your menstrual cycle. By changing your diet throughout each phase, your body will be able to better adapt and meet the hormonal demands of your body.

Although all women can use cycle synching, certain populations such as those overweight, fatigued or struggling with other health concerns may benefit most. Emotions and hormones can greatly fluctuate throughout the menstrual cycle, utilizing cycle synching can stabilize these volatile feelings by meeting the physical needs of your body.

How to Cycle Sync Your Diet

The menstrual cycle occurs throughout the course of a four-week period. The following are phases of the menstrual cycle:

  • Menstrual (Days 1-5): Estrogen and progesterone are low. The lining of the uterus is shed causing bleeding to occur.
  • Follicular (Days 6-14): Estrogen and progesterone increase.
  • Ovulatory (Days 15-17): Estrogen peaks while testosterone and progesterone are on the rise.
  • Luteal (Days 18-28): Estrogen and progesterone levels are high. Hormonal levels decrease before the menstrual cycle starts again.

Throughout each of these phases, individuals should focus on eating certain foods that address the specific needs of each menstrual cycle phase. Adapting the diet each week will keep your hormones in balance.

What Foods and Drinks Should You Consume?

Food should be thought of as medicine when it comes to addressing menstrual symptoms. Focus on consuming whole foods throughout your cycle to help keep your hormones in balance. Eating every 3 to 4 hours can keep blood sugar levels in check.

  • Menstrual phase: Since estrogen is on the rise during this phase, try to drink soothing teas such as chamomile to help you avoid cramps. Consume high iron foods such as dark green leafy vegetables, nuts, beef, chicken and dark chocolate. Avoid fatty foods, excessive caffeine, and sugar.
  • Follicular phase: Estrogen levels continue to rise, which means your body will be relying upon more carbohydrates for energy. Consume complex carbohydrate options such as fruit, whole grains, and starchy vegetables such as potatoes. Sprouted and fermented foods such as broccoli, kimchi, and sauerkraut are also beneficial during this phase.
  • Ovulatory phase: Consume foods that support the liver including anti-inflammatory foods such as whole fruits, vegetables, and almonds. Foods high in fatty acids such as salmon, mackerel, flaxseed and chia seeds also can protect the body against environmental toxins that may negatively impact your hormones.
  • Luteal phase: Estrogen and progesterone increase rapidly during this time so consuming foods such as leafy greens, quinoa, and buckwheat can help you manage serotonin levels. Other foods such as dark chocolate, spinach, and pumpkin seeds will help you fight potential fatigue and low libido.

  • These nutritional guidelines are meant to help provide you with a blueprint for how you can eat throughout your menstrual cycle. However, each individual’s specific needs are different and should be specifically tailored to your lifestyle and health needs.

    What Supplements Can Help Your Menstrual Cycle?

    Nutrition is inevitably linked to fertility and health. In addition to consuming a healthy diet and performing regular exercise, there’s a number of supplements that help you throughout your menstrual cycle along the way.

    One Sol Greens combines all the pre and probiotics, digestive enzymes, and plant-based nutrients your body needs. During your menstrual cycle, it also helps improve digestion, reduces bloating, and even enhances immunity. 

    If you’re feeling low on energy during your menstrual cycle, try One Sol Burn. When your body is feeling low on energy, Burn can help you boost your energy, elevate your mood, and activate your metabolism to help you burn more fat. No matter what phase of the menstrual cycle you may be in, One Sol Burn can help improve your weight loss journey.

    Don’t let your menstrual cycle slow you down or keep you from performing at your very best. Start synching your diet with your menstrual cycle and feel your best today!