The Ultimate Guide to Cycle Syncing

It is time to become connected and empowered by our menstrual cycle. Syncing your cycle is one way to do it; there are many ways to use the information.

The time of women’s periods being taboo needs to be over. As women, we are almost taught to dread and keep quiet about our bleeding time, but this must stop.

My husband thought that women could not drink alcohol during their periods! So, I think it’s time for both sexes to be educated, connect, and respect this natural and magical thing that happens to our bodies as women.

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What is cycle syncing?

Supposedly, it is supposed to help with hormone fluctuations, give you more energy, and make you feel more balanced, though nothing is scientifically proven.

Syncing your cycle is about alignment with your menstrual cycle through exercise, diet, and lifestyle that coincide with the four stages of your cycle. They are:

• Menstruation
•  Follicular
•  Ovulation
•  Luteal

Why is cycle syncing important?

It is essential to: 

• Keep track of your period health
•  Indulge in self-care and self-love
•  Build a sense of ritual into your everyday life

I also think this is the perfect time to connect spiritually to your cycle and learn to honor your bleed instead of feeling shame or dread at its arrival.

How to get started with cycle syncing

I think it’s essential, to begin with, who this might not be for. If you are on birth control, this may eliminate cycles, and you may be unable to track your period cycle like normal. It also will not cure any serious issues you might have, so always consult a doctor when things become serious.

Again, I think it’s important to note there is no scientific evidence currently backing syncing your cycle, but that does not mean that you can not use it to take better care of yourself and draw attention to the importance of being a woman.

There are plenty of guides, apps, and articles on how to get started by following the flow of your cycle and many printables to help you.

Having a planner/tracker, whether digital or paper, helps keep track of how you are feeling and lets you see what is and isn’t working.

About the Four Stages of Your Cycle

Let’s look at the four stages of your cycle and what you can do to connect and maybe even feel more balanced during your monthly.

Always do what feels suitable for your body, mind, and spirit. This is just a guide, not anything you have to do. Take what works for you and leave what doesn’t!

Menstruation

Menstruation is the first phase of your cycle. This is when the uterine lining sheds, and you begin to bleed. Hormones called estrogen and progesterone drop. This phase can last anywhere from 3 to 7 days. In this phase, you will experience the most symptoms.

Some Common Period Symptoms include:

• headache
•  backache
•  cramps
•  tender breasts
•  mood swings
•  fatigue
•  irritability
•  nausea

Let’s look at ways to practice syncing your cycle and honor your bleed.

Diet: fruits, leafy green veggies, ginger, chicken, fish, turmeric, dark chocolate, nuts, yogurt, peppermint tea, and lots of water. It is essential to replenish your iron, keep inflammation down, and ease upset stomachs; these foods can help.

Exercise: yoga, walking, stretching, or any other gentle physical activity you wish!

Sleep: Hormones can make you hot and crampy, so keep your room cooler.

Spiritual/Self-care: This is your cycle’s winter/new moon portion. It is a time of reflection, self-evaluation, goal/decision-making, becoming quiet, and going within.

Take time to:

• Meditate
•  Journal your feelings
•  Spend time alone
•  Nap 
•  Drink warm tea and eat warm foods

Looking for a way to learn more and track your cycle? Check out my Period Tracking Bundle on Etsy!

Follicular

The Follicular phase overlaps with the menstrual phase. It also begins on the first day of your menstrual phase and ends when you begin the ovulation phase. This is when immature eggs are released. Your cervical fluid should be sticky and/or creamy. Depending on your cycle, this phase can last anywhere from 11 to 27 days, the average being 16 days.

Diet: salads, broccoli, fish, avocado, nuts, yogurt, hummus. Try to avoid alcohol, fatty foods, and caffeine. Eating healthy and light helps support ovulation and your hormones.

Exercise: Light cardio and stretching. This is a time when an injury is more common.

Sleep: After menstruation, your body temperature should return to normal, which means better sleep.

Spiritual/Self-care: This is the spring/waxing moon portion. It is a time for creativity, confidence, building energy, socializing, and starting new projects.

Take time to:

• Be with friends and family
•  Begin a new hobby
•  Practice positive affirmations in the mirror for confidence
•  Dance
•  Direct your energy toward a new project or to-do list

Ovulation

The Ovulation phase happens when your uterus releases a mature egg to prepare for pregnancy. This phase is around the 14th day of a 28-day cycle and lasts only about 1 to 3 days.

Common Ovulation Signs:

• higher basal body temperature
•  cervical fluid like egg whites

Diet: Dried fruit, eggs, flaxseed, whole grains, chickpeas, & beans, as your estrogen is high but will begin to plummet.

Exercise: strength training, kickboxing, running. Use your high energy levels while you have them.

Sleep: You may need more sleep, as estrogen drops & progesterone surges & may make you more sleepy.

Spiritual/Self-care: This is the summer/full moon phase. This is a time for connection, sensuality, communication, and emotional self-care.

Take time to:

• Have sex or connect with your body
•  Have any difficult conversations
•  Take a warm bath
•  Cuddle
•  Exercise to release excess energy

Luteal

The Luteal phase happens when your uterine lining begins to thicken again. If you do not become pregnant, estrogen and progesterone decrease, leading to the start of your period. Your cervical fluid goes back to being sticky and/or creamy. This phase is 11 to 17 days, with 14 days being the average for a 28-day cycle.

This is when PMS symptoms begin:

• weight gain
•  bloat
•  headaches
•  irritability
•  moodiness
•  food cravings
•  swelling, painful breasts

Diet: Lean protein, fish, nuts, berries, & cucumber. You might crave energy-rich foods because of hormones.

Exercise: Intense cardio or HIIT, but a few days before menstruation, start yoga or pilates.

Sleep: Hormones might make it hard to get quality sleep, even though you may feel more fatigued.

Spiritual/Self-care: This is the autumn/waning moon phase. This is a time for nesting, errands, wrapping up projects, and detoxing.

Take time to:

• make to-do lists and finish tasks
•  try a social media detox
•  pay attention to how you are feeling
•  relax with a book
•  release anything negative through journaling

The last thing you need to know about cycle syncing!

Listen to your body. Honor your moon time. Stand proud as a woman. So take time to learn about and connect to yourself!

Remember that all bodies are different and do what works for you, even if it’s just one small part. You are worth it, and I hope this post helps you on your journey through self-care.

Leave a comment below!

Stay cozy and have a better period!