The menstrual cycle is having a moment. On social media, more women and people who menstruate are taking interest in the different phases of their menstrual cycles and the hormonal shifts each one brings. Some of them are accommodating their lifestyles accordingly.
While the physiological changes that happen across the span of a menstrual cycle are well documented in medical literature, a whirlwind of modern-day factors is scooping them into the mainstream, including a renewed focus on nutritional needs, holistic health and the rollout of new technologies. For example, there are apps that help people log their periods and explain cycle phase basics they may not have been taught in school. Wearables (including the Oura ring, Galaxy Ring and Apple Watch) can even help people confirm ovulation once it’s happened through the subtle temperature shift that occur midcycle. There’s also wider use of social media, where people from all over the place can convene to discuss things like this, sometimes with credible information, sometimes not.
But is there credibility to the idea of “cycle syncing”? It’s a broad term and not a medical one, so any claim on TikTok that you can “heal” your period pain or “balance your hormones” through a single food group or supplement is likely a gross overreach. But when cycle syncing is referring to the different ways you can tailor your morning routines or add foods to your diet, or what type of physical activity can support your body through the physiological changes it undergoes each month, it can increase your overall well-being and shift your attention to menstrual cycle regularity – a crucial marker of general health.
What is cycle syncing?
In a nutshell, cycle syncing is tracking which phase of the menstrual cycle you’re in and making adjustments to your social life, diet and exercise routines accordingly. Each menstrual cycle phase is defined by different hormonal fluctuations and levels, which cause noticeable differences in energy levels, mood, appetite and more for many people.
For people with particularly strong premenstrual symptoms, whether cramps, headaches, irritability or sadness, recognizing which phase you’re in and making small tweaks to your routine here or there, or eating certain foods, may lessen the severity of symptoms. It may also help stave off nutritional deficiencies, such as iron, more common in people’s reproductive years.
Cycle syncing can also help people training competitively in a sport to know when they may most likely be up for a more arduous workout instead of a lighter load. As the overall health of the menstrual and ovulatory cycle depends on your body getting enough calories and nutrients, staying generally aware of the menstrual cycle can help athletes keep their period and avoid the harmful health consequences of losing it, which can be more common in athletes and people with eating disorders if they’re not taking in enough compared to what they’re expending. Losing your period for months at a time before it naturally ends during menopause is called amenorrhea, and it can lead to health problems like bone density loss and temporary infertility.
Even if you don’t want to get deep into the weeds of cycle syncing, it’s important to at least make note of how often your period comes so you can know whether it’s veering off course, as regular ovulation is considered an important marker of your overall health. Having an irregular period or late period occasionally from a particularly stressful life event or illness is usually nothing to worry about, or may even be expected. However, periods that are consistently long, very painful, irregular or hard to predict can indicate a health problem, nutritional deficiency or other condition that should be addressed by a medical doctor.
What actually happens in a menstrual cycle? Different ‘hormone energies’ explained
To properly cycle sync, it’s important to know the reasons behind why you feel the way you do at different points in the month. If you’re a person with a uterus and ovaries between your teenage years and age 50(ish), the communication between your brain and ovaries becomes a very specific monthly dance called the menstrual cycle, since it usually ends in menstruation (your period).
There are a few distinct phases or markers of the menstrual cycle:
Menstruation: The first day of your menstrual cycle is technically the first day you start bleeding. A drop in progesterone and estrogen triggers your uterine lining to shed, meaning hormone levels will be very low for the first couple of days. This, combined with the fact you’re bleeding and may also be experiencing cramps or other symptoms, often contributes to all-around low energy levels or even feelings of physical sickness. Most people’s energy starts to resume around day three, though, as hormone levels rise again and bleeding begins to taper off or stops completely.
Menstrual phase energy: While menstruation begins because hormone levels drop, it also marks the beginning of the follicular phase (more on that below). That means that you’ll notice a subtle energy shift from the first couple of days (low energy and hormones) to the last couple as bleeding stops and estrogen slowly starts climbing back up. Most people have bleeding for two to eight days. If you have less than two days of bleeding, or your periods last more than a week, it’s a good idea to go to the doctor to make sure there’s not an underlying issue.
Follicular phase science: The follicular phase gets its name because it’s the period of time when your brain sends a signal to your ovaries to stimulate some of the follicles within them. This phase technically starts on the first day of your period or when you start bleeding, but estrogen levels rise rapidly as one follicle becomes “dominant” and starts producing the hormone. This dominant follicle houses the egg that will be released during ovulation for potential fertilization and pregnancy; the other follicles that were brought up for potential maturation die or wither away in your body. The follicular phase ends right after ovulation, which is roughly two weeks from the start of your period in a 28-day cycle.
Follicular phase energy: During the follicular phase, you’ll likely have the highest energy and may feel particularly energized in the few days leading up to ovulation, as estrogen levels are at an all-time high, and this tends to have a positive impact on people’s mood. Because of the body’s relatively high hormone levels in the few days ahead of ovulation in the follicular phase, some people consider ovulation to be its own menstrual cycle phase.
Luteal phase science: There’s a lot of buildup to ovulation, but once an egg is released, the energizing hormone cocktail fizzles pretty quickly (this is why people trying to conceive are told they’re most fertile in the few days before ovulation technically happens, as egg cells don’t live long once released). The luteal phase begins right after ovulation, and this new phase is marked by increasing levels of progesterone. This progesterone is produced by the corpus luteum, a temporary mass of cells left on the ovary after the egg bursts out of it. As a way to both repair itself and prepare the uterus for pregnancy, the corpus luteum forms a seal on the ovary that continues to produce progesterone until the body either recognizes it’s not pregnant or a resulting pregnancy continues the progesterone production.
Luteal phase energy: High progesterone levels tend to have a sleepy effect on people, so you may experience less energy during this time compared to the first half of your menstrual cycle. Because once-high estrogen levels drop quickly after ovulation, this shift to the luteal phase may also have a negative impact on people’s mood. People particularly prone to negative mood effects like anxiety, depression, sadness or irritability during this time may notice the shift to the luteal phase more dramatically, especially in the few days before menstruation starts.
It’s important to note that if you’re taking a hormonal medication that pauses ovulation, like most hormonal birth control pills, your body will not go through these phases. But because most pills on the market contain low doses of synthetic estrogen and progesterone that you take for about three weeks, followed by sugar or placebo pills for the week or so that trigger a hormone drop and bleed, you may still experience some estrogen level-changing symptoms as your body shifts from active pills to placebo.
If you decide to stop the pill altogether, your body will likely resume whatever its natural pattern or menstrual cycle was before within a few months – if you had irregular periods, or you were put on the pill to regulate them, they’ll most likely be irregular again post-pill, for example.
While some people may enjoy getting or even benefit from getting into the nitty-gritty of specific foods for specific menstrual cycle phases, prioritizing a wide mix of whole foods high in vitamins and minerals, healthy fats, complex carbs and protein throughout the month will mostly ensure you’re meeting your body’s needs.
Menstrual phase: What to eat and how to exercise
During menstruation, or the bleeding part of your cycle, your hormone levels will be very low for the first couple of days. Combined with the loss of blood, you’ll likely have lower energy and a need for hearty, comforting foods that can reduce inflammation.
What to eat: Eating foods that naturally decrease inflammation can be helpful during your period. Look for foods that contain vitamin D and omega-3s. Because you’re also losing blood, make sure you’re eating iron-rich foods and vegetables or fruits that contain vitamin C to help you absorb the iron.
Some people who sync or track their cycles practice seed cycling, which is eating a variety of seeds based on their follicular (usually pumpkin and flax) or luteal (sunflower) phase. Whether or not seed cycling proves to be helpful, seeds are full of fiber and nutrients that are beneficial to include in your diet regardless.
Examples of foods to eat during your period:
- Dark, leafy greens (spinach and arugula)
- Fish (this meat is a healthy choice of protein rich in omega-3s)
- Dark chocolate (stock up on a dark chocolate bar or bake some dark chocolate brownies, which not only satisfies your sweet tooth but contains magnesium and has less sugar than other types of chocolate)
- Colorful fruits and vegetables (bell peppers, oranges, strawberries)
- Eggs (eggs contain protein and vitamin D, and they’re a comforting or easy-to-make meal for many)
- Mushrooms (this plant is an excellent source of vitamin D and can be incorporated easily into a savory, warm meal)
- Flaxseed (contains omega-3s)
- Kombucha or sauerkraut (bleeding and hormonal shifts around menstruation can affect the microbiome or pH of the vagina, so adding pre- and probiotic foods throughout not only this phase, but the month, will help your gut and vaginal health)
How to exercise: If you’re feeling extra tired, sluggish or weak, don’t push yourself into a strenuous workout. However, that’s not to say you should stay in bed the whole time, either. Physical activity is a good idea every day for overall health, and moving around can help reduce inflammation and is an all-around mood booster. Consider a gentle yoga routine, a long walk or a Pilates workout if you’re feeling ambitious.
The last couple days of your period will probably be a different story, though, as hormones begin to creep up and bleeding is scant. Feel free to adjust your workout to your energy levels.
Follicular phase: What to eat and how to exercise
The follicular phase is your time to shine. During this phase, estrogen levels are high, giving you a boost from within, so to speak, and your body may have fewer cravings. Some research suggests you may also have a bit more insulin sensitivity, which means it may be slightly better at processing energy. Still, it’s important to support your nutrition with complex carbohydrates, healthy fats and other nutritious foods as your body goes through its proliferative phase.
Examples of foods to eat during the follicular phase and ovulation include:
- Avocados (a delicious healthy fat you can smear on whole wheat or grainy toast)
- Pumpkin seeds and flax seeds (respectively, these seeds contain healthy fat and magnesium, and vitamin E, which may help support fertility)
- Cruciferous vegetables (foods like broccoli, cauliflower and cabbage may help your body break down estrogen)
- Brown rice and whole grains (complex carbs will help keep your energy going)
- A generally heart-healthy diet (the nutritious foods that benefit longevity and overall health are important to incorporate in your diet, no matter the day of the month)
How to exercise: Now’s the time to get that HITT workout in. Relatively high estrogen levels will likely give you increased energy, and they may be at an all-time high during the couple of days leading up to ovulation and the day the egg is released.
Some people may feel extra feisty during ovulation, so now would also be the time to try a kick-boxing class or a more combative activity you’ve been curious about.
Luteal phase: What to eat and how to exercise
The luteal phase gets a bad rap in terms of energy and mood. If you wear a wearable that tracks your resting heart rate, you may also notice that it’s a bit higher during this phase, along with a slight rise in temperature. Thanks to all the work your body is putting into pumping out progesterone, your calorie needs slightly increase and you may notice more cravings or an increased appetite.
You can get a better handle on this phase by emphasizing nutritious foods that satisfy your cravings, staying hydrated and choosing low-impact activities that don’t require a lot of energy. Food choices during the luteal phase may look similar to those emphasized during the early days of menstruation, and those that are considered part of an all-around heart-healthy diet good for any day of the month.
Examples of foods to eat during the luteal phase:
- Sweet potatoes (can help satisfy your need for carbs in a nutrient-dense way)
- Leafy greens (good source of iron and other nutrients)
- Nuts (healthy fats and protein)
- Berries and dark chocolate (a nutrient and antioxidant-loaded dessert is a great way to satisfy a sweet tooth and give your body what it needs)
- Water (you may be more likely to be dehydrated during the luteal phase, so don’t skimp on hydration)
- Pumpkin seeds (they may help reduce water retention)
- Fortified nutritional yeast (nutritional yeast is an excellent source of b vitamins, including vitamin B6 which has been thought to potentially help reduce symptoms of PMDD; if you’re considering a supplement, talk with your doctor first as too much vitamin B6 may cause toxicity)
- Protein (whether you’re plant-based or an omnivore)
How to exercise: You may feel tired or sluggish during the second half of your menstrual cycle, thanks to high levels of progesterone. Another exercise bummer: Research has shown that people are more affected by heat during exercise while in their luteal phase, though there’s also some to suggest this has more to do with humidity impacting the female body differently.
As is true for the first couple days of your period, you may want to take it easy during your luteal phase. As progesterone levels grow and estrogen is low, you may feel especially fatigued in the few days leading up to your period. Consider stretching, yoga, walking, dancing, jogging or something that can get you moving but also help boost your mood.
Extra tips for the luteal phase: During this phase it may be extra important to stick with routines that help boost your mood and give you energy, like exposing yourself to sunlight in the morning, sticking to a solid bedtime routine and making time for activities that bring you joy.
What’s a ‘regular’ period? How long should a menstrual cycle or period be?
When your body gets the nutrients it needs and your overall health can support the cycle, your cycle should occur each month and not come with debilitating pain. If, during your menstrual or early follicular phase, the pain you’re experiencing affects your ability to go to work, school or otherwise is interfering with your life, seek medical care to find the cause.
You should also reach out to your doctor if your cycle is particularly long or short. General medical consensus in the US says a “normal” period lasts between 21 and 35 days; information from the International Federation of Gynecology and Obstetrics says it’s between 24 and 38 days. Based on other research, we can try to get a little more specific. Taking into account the majority cycle length characteristics from studies done on women in the US, Canada, China and Australia, we may say that a regular cycle mostly occurs between 25 and 34 days, and a majority of people will fall under that umbrella if they’re ovulating regularly. The idea of “regular” is also a bit age dependent, though; in the handful of years leading up to menopause, a person around their mid-40s may start to experience more irregular cycles as a natural process of ovarian function winding down.
Whatever your cycle length is, though, general advice is that it should only vary up to a few days per month (e.g. 27 days one cycle, 30 days the next, then 28) to be considered “regular.” It’s expected that even the most “regular” or “textbook” menstrual cycles will vary slightly from month to month, which is why simply counting the days on a calendar as the only form of cycle tracking is considered largely ineffective if you want to prevent pregnancy.
What cycle syncing isn’t
The idea of paying attention to the phase of your menstrual cycle may be confused with the idea that you can “sync up” your cycle with a friend, roommate or another lady in your life, but that’s not what it is. As cool as it sounds, no research supports claims that women who live together influence each other’s menstrual cycles. According to the Cleveland Clinic, this myth may stem from a 1970s study based on pheromones, but its validity has been questioned and it hasn’t been fleshed out in research since.
If you notice your period matching up with another, it’s more likely because varying cycle lengths and period lengths will overlap one day or another because of math.
Another thing to note is that cycle syncing isn’t everyone’s vibe, and that’sOK. Cycle syncing shouldn’t have you making extreme changes to your diet or exercise routine, unless that’s been advised to you for medical reasons. It shouldn’t cause you to obsess too much over food or exercise, and if it’s causing you any type of stress, stop. The purpose of acknowledging your menstrual cycle as an important part of your overall health and something to take into account when planning your day is meant to increase your overall well-being, not make your life more stressful or create an additional to-do list.
