Cycle Syncing: How to Understand Your Menstrual Cycle to Reduce Period Symptoms

Fatigue, cramps, trouble sleeping, bloating, mood swings, and changes in appetite. Fluctuating hormone levels throughout the menstrual cycle can cause any or all of these unpleasant symptoms. One way to help manage them and feel your best throughout the month is through a practice called cycle syncing.

Cycle syncing involves being aware of the different phases of your cycle, and adjusting your lifestyle, such as diet, exercise, and sleep habits, to support your body during each phase.

“Although cycle syncing may be easier for people with regular periods, anyone can benefit from understanding how hormones affect almost every system in the body and day-today functions,” says Dr. Cassandra Simmons, chief of the Division of General Obstetrics & Gynecology at NewYork-Presbyterian Westchester and NewYork-Presbyterian/Columbia University Irving Medical Center.

It’s important to note that those who take hormonal contraception that prevents ovulation, such as contraceptive pills, patch, ring, implants, or injections, are not able to cycle sync since their menstrual cycle is being suppressed.

The average menstrual cycle is about 28 days (but can range from 21 to 35 days) and is divided into four phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase.

Health Matters spoke with Dr. Simmons about what you can do during each phase to reduce hormone-related symptoms and improve mood and energy.

The cycle begins with the menstrual phase, which starts on the first day of your period and typically lasts about five days on average. When an egg from your previous cycle isn’t fertilized, the lining of the uterus is shed as blood (causing your period).

Nutrition: Although it’s always important to pay attention to your overall nutrition, during the menstrual phase it might be helpful to eat extra iron-rich foods because of the blood loss that occurs during your period. Sources of iron include red meat, seafood, iron-enriched cereals, dried fruits, nuts, legumes, beans, and green leafy vegetables. Women of reproductive age should aim to eat around 18 milligrams of iron a day.

“To increase the absorption and storage of iron in the body, it may help to consume Vitamin C, either in the form of supplements or foods like citrus and bell peppers,” says Dr. Simmons.

Foods rich in omega-3 fatty acids, such as salmon, flax seeds, and walnuts, may help to reduce menstrual cramping because of their anti-inflammatory effects.

Exercise: In the menstrual phase, you might feel more fatigued due to cramping and blood loss. Some people find that exercising helps reduce menstrual cramps, but others might not feel up to working out.

 “While exercising during this phase in your cycle may help boost mood and lessen menstrual pain, you should always listen to your body,” says Dr. Simmons. “If you don’t feel compelled to do strenuous work outs, you may want to try exercises that focus more on stretching, such as yoga, barre, or even Pilates.”

Sleep: Many women might feel more fatigued. This may vary depending on how heavy their menstrual flow is, but in general, they might find they need extra rest during these points in their cycle. Adjusting your schedule to allow for an extra hour of sleep or a late afternoon nap could help.

“It’s important to let your doctor know if you are having difficulties with sleep or feeling fatigue and low energy, as it may indicate other underlying conditions, including but not limited to infection, anemia, hormonal imbalances, or autoimmune conditions,” says Dr. Simmons.

The follicular phase overlaps with the menstrual phase, also starting on the first day of your period and ends when you begin ovulating, usually lasting about 10 to 14 days. During this phase, the uterine lining thickens, and the follicles in your ovaries grow and develop. One of these follicles will eventually produce a mature egg, which will lead to ovulation.

Nutrition: Since this phase overlaps while you’re experiencing blood loss, making sure you have an iron-rich diet remains important. “As you rebound from the menstrual phase, you may feel more energized due to increasing estrogen and progesterone levels,” says Dr. Simmons. “Proper nutrition can play an important role in how quickly your energy levels bounce back.”

Eating lean proteins and complex carbohydrates like chicken, fish, brown rice, and quinoa can help support energy, while cruciferous vegetables including broccoli, cabbage, and cauliflower can help balance the increasing estrogen levels.

Exercise: “Again, listen to your body – but if you feel up to gradually increasing the intensity of your workouts at this time, you may try activities such as weight training, running, or a spin class” says Dr. Simmons.

The ovulatory phase lasts about 1 to 2 days, about halfway through your cycle. During ovulation, the mature egg is released from your ovary; this is the point in your cycle when you can become pregnant, and the window for conception lasts about 24 hours.

“When ovulating, there is a spike in hormones which may boost mood, as well as energy levels and libido,” says Dr. Simmons. “If you’re trying to conceive, you can take advantage of the boost in libido and increase intimacy during this time. It may also help to use a calendar or period-tracking app to keep a record of your cycle to determine when you are ovulating.”

Nutrition: If you’re trying to conceive, it’s important to take a B complex vitamin, which help reduce the risk of certain brain and neurological conditions in early pregnancy. It’s also advisable to eat foods rich in iron and folic acid, such as green leafy vegetables, eggs, whole grains, and fresh fruits, to support this phase, whether you’re trying to become pregnant or not.

After ovulation, the luteal phase begins. In this phase, the egg travels through the fallopian tubes to the uterus. If it becomes fertilized by sperm, it may attach to the uterine lining, and pregnancy begins. If pregnancy does not occur, estrogen and progesterone levels (which peak in the early part of the luteal phase) begin to drop, and the cycle will start over from the beginning, with menstruation.

Nutrition: In the luteal phase, progesterone can cause your intestines to slow down, which can result in bloating. Incorporating fiber and anti-inflammatory foods into your diet at this point in your cycle can support mood, ease bloating, and lessen menstrual bleeding to an extent. Brightly colored vegetables and fruits, as well as healthy fats like avocado, nuts, and fresh fish, such as salmon, are great options. Additionally, you can minimize bloating symptoms by limiting carbonated beverages, drinking from a straw, and chewing gum.

“Ginger, in its raw form or in the form of tea or candy, can also help reduce bloating,” says Dr. Simmons. “Try to limit alcohol, caffeine, and foods that are high in salt during the luteal phase.”

Sleep: Some people might be more likely to experience anxiety during the luteal phase thanks to elevated estrogen and progesterone levels in the first half and dropped levels in the second half. This anxiety might affect their sleep or cause a bit of insomnia. Managing caffeine, blue light exposure, and stimulating activities, as well as establishing a relaxing nighttime routine like taking a warm bath and reading before bedtime may help improve sleep quality.