To sync with your cycle—or, as Alisa Vitti, owner of FloLiving says, to engage in phase-based self-care—is simply to know which of the four phases of your 28-day menstrual cycle you are in at any given moment and then tailor your food, movement, relationship, work, and lifestyle choices to your unique strengths, weakness, and needs during that phase. Eating and exercising in sync with your menstrual cycle is the key to getting rid of period problems and achieving the body and the life you want.
It's all about your hormones. Women have PMS symptoms because during different phases of our cycle, our bodies go through many hormonal changes. Most of these changes are unbalanced and lead to uncomfortable side effects such as acne, fatigue, mood swings, etc. Advocates of this nutritional approach claim it not only helps women with regular menstrual cycles feel on top of their game throughout all phases of the cycle, but it may also help alleviate more troublesome hormonal issues like polycystic ovarian syndrome (PCOS), PMS, and endometriosis.
The first phase women go through is the menstrual phase. This is when you get your period. At this phase, our hormones decline to their lowest concentration, creating the greatest communication between your left and right hemisphere. During this phase, you are best able to synthesize how you feel about situations and determine the best course of action. Your energy is also at its lowest, so taking it easy and napping is totally OK. Later in the week, you can kick up your exercises and do a little more but during the 3-6 days of this phase, don't worry too much about exerting yourself. The body is completely involved in the menstruation phase so focusing on adding lots of protein, fats, low glycemic index veggies and fruits keep your blood sugar steady while adding fiber and antioxidants. Foods to eat during this cycle include: Seafood, kelp, and nori. These foods help remineralize your body of iron which you lose during menstruation. Not many women enjoy having sex while on their period, but if you are one of those who does, remember that this is a dry week and a little lube can go a long way.
The second phase is the follicular phase. All hormones are at low levels and slowing beginning to increase during this time. Your brain is open to new things, and new beginnings. Take advantage of this time to start planning new creative projects and set intentions. Your body is also craving movement, so mixing up your routine with fun exercises is what you need most in this time. This phase lasts around 7-10 days. Make sure to eat foods that are fresh, vibrant, and light that make you feel more energized. Think salads, lean proteins, beans and seeds, and energy sustaining grains like oats. According to MyFlo, sexually, this phase requires lots of arousal, touching, massaging, and non-penetrating foreplay. It's a good week to try new things.
The third phase is ovulation. During this phase there is a rise of Follicle-stimulating hormones. This hormone stimulates the growth of ovarian follicles in the ovary before the release of an egg from one follicle at ovulation. Estrogen then increases to further thicken the uterine lining and testosterone levels begins to surge. This is a good week to communicate what you want. Social centers of the brain are being stimulated by these hormones all week. This phase only lasts 3-5 days, and you are full of energy to burn. Try to engage in high impact group workouts or high intensity interval training at the gym. Because of all that extra estrogen, its important to fill up on raw veggies (for fiber), and fruits (high levels of glutathione) to ensure your body eliminates that extra estrogen. Your hormones are surging during these days and you have more cervical fluid present so you're pretty much ready for anything. Think hot and steamy. Your body is naturally thinking about sex while ovulation because you are at your most fertile. Use protection, and enjoy.
The last phase is the luteal phase. Estrogen, progesterone, and testosterone reach their concentrations, and then begin to fall to their lowest levels right before bleeding begins. PMS is the most likely during this stage but it is not necessary. PMS results from too much estrogen in relation to progesterone production. During the first part of this week you will have more energy to burn, however, use this energy for super slow strength training or intense yoga. Scale back later in the week to lighter activities such as walking, and pilates. To avoid PMS systems, emphasize on foods that are high in B vitamins to starve off those sugar cravings. Foods with B vitamins include: Whole grains (brown rice, barley, millet), meat (red meat, poultry, fish), eggs and dairy products (milk, cheese) and dark, leafy vegetables (broccoli, spinach). In the first half, you are probably still hot and ready for sex, but might need more stimulation to climax. This is what Alisa calls the "romantic phase' because adding more mood lighting, candles, and foreplay can especially help get you extra turned on in this phase.
Disclaimer: Keep in mind if you are on birth control, or have any medication that already alters your hormones, this might not be for you. Give it a try anyway!
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