Cycle syncing is gaining a lot of popularity in the media right now. But what exactly is it?
Cycle syncing is the method of tracking your menstrual cycle and adjusting your daily habits to align with the changes your body is experiencing during each phase. This includes diet changes, work out methods, productivity expectations, and socialization.
What are the phases of a menstrual cycle?
In terms of cycle syncing, the menstrual cycle is usually broken up into four phases: menstrual, follicular, ovulatory, and luteal.
Menstrual Phase
The menstrual phase is the time of menstruation or bleeding. This is the beginning of your cycle and can last between 3 and 7 days.
The menstrual phase is typically characterized as a time requiring more rest from the body, supportive nutrition, and a good time for introspection.
Follicular Phase
The menstrual phase is actually included in the follicular phase, but for the purpose of cycle syncing we consider them separately. The follicular phase then begins following menstruation and goes until the day of ovulation. There is high variability from person-to-person how long the follicular phase lasts, but the average is 12-14 days from the start of your menstrual cycle.
The follicular phase is a period of transition as your body goes from low energy to very high energy. This phase can be a great time to increase your cardio, replenish your body with iron-rich foods, and nourish your creative side.
Ovulatory Phase
The ovulatory phase is the time during your cycle that an egg is released and can be fertilized. This is typically around days 13 through 15 of your cycle.
Energy levels are at an all-time high during ovulation! Take advantage with high intensity work outs and social gatherings.
Luteal Phase
The luteal phase begins after ovulation and ends with the start of your next menstrual cycle. This phase is typically the longest lasting anywhere from 12 to 18 days on average.
As this is the time just prior to your next menstruation, you may experience PMS (pre-menstrual symptoms). Low intensity work outs, nutrient-dense foods, and good organization can help make this time productive rather than a bother.
How to get started
If you aren't already tracking your cycle, start there. Track the dates of bleeding, use at-home fertility tests to find out your ovulation window, and then pay attention to your body. You can track symptoms, energy, mood, work out stats, and more to get a better idea of when your body can handle certain things.
More information on cycle syncing with specific work out recommendations coming soon!