Nutrition and Exercise Throughout Your Menstrual Cycle

During your menstrual cycle, your sex hormones can rise and fall in ways that leave you feeling tired, energetic or somewhere in between. Cycle syncing is a way to adapt your lifestyle to those changes. The result, for many, is a greater sense of balance and well-being.

“The idea that you can and should listen to your body is revolutionary,” says psychologist Susan Albers, PsyD. “Cycle syncing gives you permission to take care of yourself in a different way.”

Here’s how to do it.

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What is cycle syncing?

Cycle syncing is adjusting your routines around the phases of your menstrual cycle. It recognizes that, during your menstrual cycle, hormone changes can cause swings in your:

• Mood
• Energy
• Appetite
• Creativity
• Social engagement

The concept of cycle syncing came from functional nutritionist Alisa Vitti’s 2014 book, WomanCode. These days, it’s a popular topic on social media.

Dr. Albers notes that the cycle syncing program hasn’t been researched in a clinical setting. That said, there’s a lot of research supporting differences in mood and activity levels during each phase of the menstrual cycle.

People often focus on syncing diet and exercise to their cycle. But you can extend the practice to other aspects of your life, too, like work and relationships.

For example, plan an evening out with friends during the more energetic phase of your menstrual cycle — and allow yourself to stay home and binge-watch TV right before or during your period.

What are the benefits of cycle syncing?

Cycle syncing helps you stay in tune with the monthly changes in your hormones, says Dr. Albers. This kind of self-knowledge is extra helpful if you’re trying to become pregnant and need to pinpoint ovulation.

Cycle syncing may also help balance hormone levels in people with polyendocrine metabolic ovarian syndrome (PMOS).

Tailoring your diet and fitness routine to your menstrual cycle may also:

• Decrease period symptoms, such as cramps
• Improve mood
• Lower stress
• Reduce PMS

Does cycle syncing work if you’re on hormonal birth control?

Hormonal birth control uses synthetic hormones to prevent ovulation. So, cycle syncing doesn’t really apply if you’re on it.

“But it’s just as important to pay attention to your body,” Dr. Albers notes. “You may still have ups and downs in your mood, energy levels and appetite. And syncing your diet and exercise to these changes can be helpful.”

How to cycle sync

The first step in cycle syncing is learning about your menstrual cycle.

The typical menstrual cycle is 28 days long and has four phases:

1. Menstrual phase (days 0 to 7): This is when you have your period. The lining of your uterus (endometrium) sheds, causing bleeding. Estrogen is at its lowest point, so your energy levels tend to be lower.
2. Follicular phase (days 8 to 13): A rise in estrogen causes your endometrium to thicken. Your energy levels typically increase during this time.
3. Ovulation phase (days 14 to 15): Your ovaries release an egg. Estrogen and testosterone levels peak, so you‘ll likely have more energy.
4. Luteal phase: (days 16 to 28): The sac left behind from the released egg produces progesterone to prepare your uterus to receive a fertilized egg. You may experience premenstrual syndrome (PMS) symptoms toward the end of the luteal phase.

Most cycle lengths vary, so you can’t assume yours is exactly 28 days long. Dr. Albers recommends tracking your cycle using a calendar or app. Pay attention to the signals your body sends you, such as your:

• Appetite
• Behavior
• Energy levels
• Mood
• Symptoms

“It may take several months to figure out your cycle,” she says. “Once you know your phase pattern, you can adjust your diet and exercise accordingly.”

Cycle syncing your diet

Your body’s nutritional needs change across your cycle. So, eating certain foods at certain times can help support you as your hormones change.

Dr. Albers recommends creating meal plans and shopping lists for each phase of your cycle. Shopping ahead can also help, especially for your menstrual phase, when you may not feel like going out.

Here are some general nutritional suggestions. Be sure to tailor your plan to your specific dietary needs and preferences.

Nutrition during the menstrual phase

Cramping, fatigue and irritability are common period symptoms. You may turn to sweets, pizza and chips for comfort. But eating these foods during your period can throw your hormones out of balance and rob you of important nutrients.

Better foods to eat during the menstrual phase include:

• Iron-rich foods, which can replace iron lost from bleeding. Examples include leafy greens, lean red meat, lentils and beans.
• Vitamin C, which increases iron absorption. Citrus fruits, berries, broccoli and red peppers are good sources of vitamin C.
• Vitamin K, which can reduce heavy bleeding. You’ll find it in leafy greens, blueberries, cheese and eggs.
• Omega-3 fatty acids, which calm inflammation and cramping. Foods that contain omega-3 fatty acids include salmon, flaxseed and tree nuts.

Nutrition during the follicular phase

Choose foods to support your increased energy levels. Lean proteins and complex carbohydrates — like whole-wheat bread, brown rice and quinoa — will fuel any increase in activity that comes with your higher energy levels.

As estrogen levels rise, eat foods to help your body balance estrogen, including:

• Cruciferous vegetables, such as broccoli, cabbage and kale
• Fermented foods, like kombucha, sauerkraut and kimchi
• Healthy fats, including avocados, flaxseeds and pumpkin seeds
• Leafy greens

Nutrition during the ovulation phase

During ovulation, your estrogen levels surge — and your liver works hard to break down the excess. To support that extra effort, keep eating the lean proteins, complex carbs and estrogen-balancing foods you centered during the follicular phase.

Dr. Albers adds that following a broader healthy eating plan, like the Mediterranean diet, can give you the strength and stamina you need during this high-energy phase.

Nutrition during the luteal phase

The luteal phase can bring on PMS, hunger and cravings. Complex carbs and high-fiber foods — like cruciferous vegetables, leafy greens and sweet potatoes — will help curb hunger.

If you’re craving a sweet or salty snack, Dr. Albers says dark chocolate, fruit, nuts and seeds are good options. Pumpkin seeds, which contain high amounts of magnesium, can help reduce fluid retention.

And remember to stay hydrated. Drinking plenty of water can reduce bloating, brain fog and PMS.

Cycle syncing exercise

Instead of doing the same workouts week after week, Dr. Albers suggests listening to your body and matching the intensity of your workouts to your changing energy levels.

Exercising during the menstrual phase

You have less energy, so this is the time for low-intensity activities, such as walking, stretching or tai chi. “You may not feel like working out at all, and that’s OK,” Dr. Albers says.

Exercising during the follicular phase

As your energy levels increase, start adding cardio-based workouts into your days. Running, swimming and group fitness classes are great options to get your heart rate up.

Exercising during the ovulation phase

Take advantage of your peak energy levels with high-intensity workouts, like:

• “Boot camp” classes
• Kickboxing
• Spinning

Exercising during the luteal phase

Medium-intensity cardio and strength training are best during this phase. Take things slower as your period draws near, Dr. Albers advises.

Final thoughts

It can be frustrating to feel like your menstrual cycle is running the show. But paying attention to your body and its patterns can help you feel more prepared and in control.

“Once you understand how your cycle may be affecting your mood, energy levels and overall well-being, it gets easier to plan ahead and respond to your body’s needs,” Dr. Albers encourages.

“Cycle syncing is one way to build that awareness — and to care for yourself more intentionally.”