J.22/ Cycle Syncing
Have you heard the term cycle syncing before? I am referring to planning your month out by where you are at with your cycle. You can optimise your workload and exercise regime using the knowledge of your cycle ebbs and flows.
Cycle syncing is a powerful tool you can use to be able to achieve the most you can out of your month. You can do this by knowing your cycle, being aware of when you will ovulate and menstruate will allow you to plan your month and optimise your activities. As females we do not have hormones which stays the same in our bodies, we have a mix of hormones which may be higher or lower during our cycle. This gives us different energy levels and can effect how we are feeling on a physical and emotional level. I’ll go through each phase of your cycle with ideal activities to do during that time.
Cycle syncing will only work if you know when you are ovulating or if you know exactly when your period will come. On an average a cycle will be around 30 days for most women, though this can fluctuate a lot! I usually advise my patients to practice the Fertility Awareness Method (FAM) this involves tracking your cycle with your basal temperature, checking your cervical mucous and following the calendar method. If you’d like more detailed information on this I’d suggest booking in an appointment so we can over this thoroughly and see if it is suitable for you click here to book.
In the first part of your cycle (day 1-6 approx.) you have your menstruation which can last up to 7 days, during this phase it is ideal to nourish your body with warming foods and nutrient dense foods focusing on Iron. In your menstrual phase it’s a good idea to keep exercise to a minimum and focus on slow movements like walking or yoga. You might want to keep your work load to a minimum during this week. The next phase is called the follicular phase (day 7-13 approx.) this is the phase leading up to ovulation, you can push a little harder with exercise in this phase, think hiking, light cardio and some weights. In the follicular phase it’s a great idea to focus on foods with higher protein, fermented foods and dark leafy greens. During this phase you can be smashing out goals at work and create new projects to work on.
The second half of cycle consists of ovulation (day 12-15 approx.) and the luteal phase (day 15-28 approx.) during ovulation our body has more energy so it’s great to focus on optimising your nutrition. Include foods such as berries, leafy greens, fermented foods, nuts and seeds and fibre. Around ovulation you’ll find this the best time to work out as your oestrogen peaks, think hitting PB’s, high cardio, cross fit, which ever takes your fancy. This phase is ideal for scheduling work meetings, setting up new offers or networking. During the luteal phase your energy levels are a little lower as your body prepares for menstruation again, during this time it’s best to do more weight sessions and light cardio. Eating a nutrient dense diet during this phase is ideal, include nuts and seeds, complex carbohydrates such as sweet potato, quinoa, brown rice etc, it’s also important to include quality protein for your energy levels. During this phase its ideal to start getting organised with work, create a schedule and making sure work is in optimal order.
