Cycle Syncing: What Foods To Eat During Your Menstrual Cycle

In this article, we will give you cycle syncing meal plans to support your body through the different phases of your cycle and help you discover how living in tune with your cycle can be the key to unlocking a healthier and happier version of yourself.

As women we go through hormonal changes on a daily basis, which is why eating differently every day can help support the different phases and shifts we experience throughout the month. This can help us balance our hormones, have less painful periods, and ease those PMS symptoms.

Envision this: Adjusting your meals based on your position in the menstrual cycle. It involves elegantly navigating the hormonal rollercoaster, ranging from fatigue to supercharged energy and everything in between. These hormonal shifts not only play a role in your sleep quality and energy levels but also impact your sex drive and overall mood.

Strict diets often fail to meet the unique needs of women because they don’t take into consideration the hormonal fluctuations we experience throughout our menstrual cycle. Our bodies aren’t built for eating the same way day in, day out. It’s important that we nurture and support these hormone shifts throughout our cycle.

Understand each phase of your cycle

A typical menstrual cycle is around 28 days long and consists of four phases. During each phase of your menstrual cycle, you’ll experience changes in key hormone levels that can affect your mood, energy, and libido. Understanding each phase of your cycle isn’t just about dates on a calendar; it’s your guide to a balanced and healthy wellness journey tailored to your body’s needs.

After ovulation, progesterone levels increase to prepare for a possible pregnancy. If an egg is fertilized, progesterone levels will continue to go up. If you don’t get pregnant, your progesterone and estrogen levels will fall sharply. This decline prompts menstruation and the start of a new cycle.

You can track your cycle naturally with paper and pen. Or you can track your cycle through smartphone apps or a reliable journal. It may take several months to figure out your cycle, but once you know your monthly rhythm and better understand each phase’s patterns and needs, you can adjust your diet and lifestyle accordingly. The good news is, our body is designed to communicate with us through signals. Pay attention to the signals your body sends you, such as your:

• Appetite – feelings & emotions – physical symptoms 
• Period and related symptoms.

 
Cycle Syncing Meal Plan

Here are practical tips for women to apply cycle syncing diet to their daily lives, embracing each phase of their menstrual cycle. Eating certain foods during certain times of your cycle can help you manage unwanted symptoms, boost energy levels, and increase your intake of key vitamins and nutrients.

Eating the right foods at the right time can be a challenge. Doctors recommend creating meal plans and shopping lists for each phase. Also, consider shopping ahead — especially for your menstrual phase, when you may not feel like going to the grocery store. As you read, keep in mind that these suggestions aren’t tailored to any one individual. It’s important to know yourself and what foods your body responds to.

Here are a few ways to cycle sync when it comes to your dietary habits in alignment with the four stages of the menstrual cycle diet syncing include:

1. Menstrual Phase (Inner Winter): Day 1-7

Welcome to your inner winter, where the spotlight is on your period. As estrogen takes a step back, your energy levels gently dip. A cycle syncing meal plan that suits this phase could include the following nutrient-rich foods:

• Prioritize lean proteins and healthy fats as estrogen retreats to help regain energy and fight fatigue.
  
• Eat warm cozy foods as your body needs nourishment during this phase, such as soups and stews.
  
• Incorporate iron-rich foods like kale, spinach, beans, lentils, and dried prunes to replenish iron lost during menstruation.
  
• Avoid Caffeine as it can inhibit the absorption of iron.
  
• Vitamin C-rich foods to enhance iron absorption such as peppers, broccoli, mango, pineapple, and strawberries to your meals.
  
• Indulge in occasional treats in moderation, steering clear of processed treats, sugar, alcohol, and caffeine to prevent symptom exacerbation.
  
• Prepare meals in advance for this phase, ensuring nourishing options are readily available.
  
• For an energizing treat, consider a peanut butter-stuffed Medjool date or a cacao, banana, and almond butter smoothie.

2. Follicular Phase (Inner Spring): Day 8-14

Now, step into the beginning of the follicular phase, your inner spring, this comes right after your period and up until ovulation. During this phase estrogen starts to rise, and your energy starts to make its way up again, which is why it is good to embrace foods that help metabolise estrogen and replenish your body, these include:

• Lean proteins and high fiber carbs, such as oats, legumes, shrimps and meat.
• Cruciferous vegetables such as broccoli, kale, cabbage, and brussels sprouts.
• Include estrogen metabolizers such as beans, eggs, cauliflower, oily fish, and fermented foods.
• Prioritize Iron and Vitamin C to replenish levels post-menstruation such as dark green leafy veggies and citrus fruits.

3. ovulation phase (Inner Summer): Day 15 – 17

As you move into the ovulatory phase (your inner summer) your estrogen and testosterone levels are at their peak. This is your time to shine, and your body might appreciate a boost of vitamin C. Imagine it as the fuel for your sunny, high-energy days. Some foods to consider in your cycle synching meal plan for this period include:

• Anti-inflammatory foods like turmeric and ginger
• Energizing Foods: Indulge in an energy boost with vitamin C derived from citrus fruits and colorful veggies.
• Fiber-Rich foods: Offset excess estrogen with fiber-rich plant-based foods such as fruits, veggies, legumes, nuts, seeds, and fresh herbs.
• Embrace Folate for Fertility: For those contemplating fertility, incorporate folate from dark green veggies, peas, and kidney beans.

4. Luteal Phase (Inner Autumn): day 18-28

Now, the luteal phase, your inner autumn, gently sets in. Progesterone starts rising and your energy starts to wind down. You might feel PMS symptoms around this time. This phase marks a great time to prioritize your emotional and mental well-being, especially considering the hormonal changes and fluctuations.

Embrace these dietary adjustments to navigate through the Luteal Phase smoothly, ensuring a balance that caters to your body’s needs. I want you to think of this; before hibernation, animals increase their food intake. And you should feel inspired to do the same. 

• Indulge in magnesium-rich food: Reduce premenstrual symptoms by incorporating magnesium-rich foods such as dark chocolate, nuts, oats and leafy greens.
• Opt for cozy and nourishing options: Select healthy, whole-food choices to sustain energy levels, concurrently reducing caffeine and alcohol intake.
• Harness chromium for cravings: Introduce sources of chromium, like brazil nuts, shellfish, and broccoli, to effectively curb pre-period cravings.
• Prioritize healthy complex carbs: Help minimize cravings like squash, sweet potato, and brown rice.
• Vitamin B rich foods: Help support healthy progesterone levels such as chickpeas.

Extra Diet Tips for Syncing with Your Menstrual Cycle:

1. Seed cycling: 
   Add pumpkin seeds, flaxseeds, sesame, and sunflower seeds to your diet during the follicular and luteal phases (spring and autumn).
   
   
2. Track and learn to listen to your body:
   • Utilize period-tracking apps or a journal to comprehend your body’s signals.
   • Adjust your diet based on symptoms you observe.
     
     
3. Be flexible:
   • Follow general guidelines but adapt them to match your unique experience.
   • Try out recipes and meal plans that align with each phase.
   • Make adjustments according to how your body responds.

How Cycle Syncing Transformed My Wellness Journey

When I started tracking my menstrual cycle with the moon, I started noticing patterns in my life. I started this whole journey to improve my emotional and mental wellness. I adjusted my daily habits, like having less caffeine, cutting down on dairy, taking more vitamins, and eating more fish during the premenstrual phase.

If syncing up your cycle feels like a lot, the main thing is to change what you eat as you get close to your period. You can start by eating normally in the follicular or ovulation phases, but you can switch up your diet in the second half of your menstrual cycle. This will make a big difference as you start to have less bloating and feel less anxious (because you have less caffeine).

At first, it might not affect your work and exercise as much, but you’ll start noticing better sleep. At ILIK we suggest paying attention to what you eat in the luteal phase and adjusting your lifestyle habits and routine during the luteal and menstrual phases.

While many concentrate on syncing their diet, this practice extends beyond and can be applied to various aspects of life, including work and relationships. This is where the magic happens – cycle syncing tunes you into the four seasons women experience every month.

It’s not just about syncing with yourself; it’s akin to possessing a roadmap for understanding your body’s natural rhythm or, for instance, aiming to conceive and align crucial activities with ovulation. So, isn’t it time to let your body take the lead?

Cycle syncing Diet & birth control

Now, you might be curious – does this cycle syncing meal plan apply when you’re on birth control pills? The concise response is, not precisely. Birth control introduces a different rhythm into the hormonal pattern, creating a more organized structure with fewer fluctuations.

Birth control utilizes synthetic hormones to inhibit ovulation, making cycle syncing meal plans potentially less effective. While birth control can modify the hormonal interplay, it doesn’t mean you can’t still harmonize with your body’s rhythm. The secret lies in paying attention to your mood, energy levels, and appetite.

The best way to understand the menstrual cycle phases isn’t just about the biological aspects; it’s about fitting your lifestyle with your unique body’s rhythm. This isn’t about the menstrual cycle; it’s your unique wellness story through the 4 seasons of you. It’s like finding yourself, understanding yourself better, dancing with your body’s rhythm, and celebrating what makes you unique. So, what is your body saying during each season? Check it out, listen, tune in, and let your menstrual cycle guide you to a new path of a balanced and healthy life.