Hacking your menstrual cycle for optimal mental, physical, and emotional wellness
By Amanda Jowsey
Periods are often something we simply live with and don’t care to understand if we practice safe sex and responsible family planning.
But all women, whether knowingly or not, are deeply affected by the hormonal fluctuation that regulates their cycle. It impacts mood, relationships and lifestyle choices every day.
If you feel like you are trapped on the mental, physical and emotional roller coaster of PMS (premenstrual syndrome) and you’re not having a great time, cycle-syncing might be your way off the ride.
The cycle-syncing method is the practice of changing your diet, exercise and lifestyle habits to align with the stages of your menstrual cycle.
By doing so, you can meet the hormonal needs of your body and live a happier and healthier life. Think of it like making friends with your period.
Symptoms of PMS include mood swings, tender breasts, food cravings, nausea, headaches, irritability and depression. For some, these are so severe that it can lead to premenstrual dysphoric disorder.
PMDD causes extreme mood swings that can disrupt work and damage relationships. Symptoms include extreme sadness, hopelessness, irritability or anger. Six million women worldwide struggle with this condition.
Polycystic ovarian syndrome may also be caused by an imbalance in reproductive hormones, mainly estrogen and progesterone. Symptoms of PCOS include menstrual irregularity, excess hair growth, acne and obesity.
Better understanding the role of these hormones allows us to combat the corresponding symptoms, or even syndromes, that we may experience because of their fluctuation throughout the month.
But how exactly is cycle-syncing done? How do you know what the different stages of your cycles are and how do you know what stage you’re in?
There are four main stages of the menstrual cycle and specific fluctuating hormones in each stage that can impact our mental, physical and emotional wellness.
Keep in mind, not everyone’s cycle is the same and this information can vary based on the individual. But there are ways that we can regulate these phases and make the most of them, as well as best prepare for the next stage during the one that we’re in.
The average cycle-syncing formula looks like this:
Menstrual phase (days one-five)
• Primary active hormones: estrogen and progesterone dip
• MBS (Mind, Body Spirit): low energy, low sex drive, increased appetite, headaches, cramps, body aches
• Lifestyle tweaks: Rest and reflect. Practice gentle movements like walks and yoga. Focus on protein, iron and magnesium rich foods. (Yummy salads with dense, leafy greens and hard-boiled eggs)
Follicular phase (days six-14)
• Primary hormones: estrogen and progesterone rise
• MBS: increased energy, stronger libido, more confidence
• Lifestyle tweaks: Try new things and schedule events and outings. Try higher intensity or new workouts. Eat lean proteins, healthy fats, and fiber (Fish, poultry, avocados, seeds and nuts)
Ovulatory phase (days 15-17)
• Primary hormones: estrogen, testosterone and progesterone all rise
• MBS: extreme confidence, high libido, high energy
• Lifestyle tweaks: High impact workouts. Honor your beauty and sexuality. Big movement activities (dancing, hiking, climbing, running, lifting, etc.) Eat cruciferous veggies, magnesium rich foods, and lighter carbohydrates (salads, whole wheat pastas and vegetable-rich soups)
Luteal phase (days 18-28)
• Primary hormones: Estrogen plummets. Progesterone rises
• MBS: Introversion, decreased energy and libido
• Lifestyle tweaks: Gentle movement like yoga and stretching, light cardio. Lots of veggies, berries, healthy fat (seeds and nuts, avocado, olive oils) and proteins (fish, poultry)
Maria McKendry, physical therapist and functional health practitioner at Synergy Nutrition and Wellness in North Tonawanda has a passion for helping her clients tap into their natural ability to heal and thrive.
Her techniques have helped clients who suffer from their menstrual cycles, as well as those who suffer from a range of conditions like acid reflux, ADHD, Alzheimer’s, anxiety and depression, chronic fatigue and inflammation, obesity and diabetes.
Clients who come to see her usually present with two issues, McKendry explained: Toxins and pathogens built up in the body and the lack of adequate support coming into the body to promote drainage and nutrition.
“We were designed perfectly and our bodies know how to heal once the dysfunction is removed and our natural healing ability is turned on. To achieve optimal healing, one must support the mind, body and spirit by taking a holistic approach. This is what we do at Synergy Nutrition and Wellness. Our mission is to change the health care paradigm and challenge Big Pharma, Big Food, Big Ag.”
Cycle-syncing aligns women with the different phases of their cycles so they can live in harmony with their bodies. It teaches them to harness the power of each phase to maintain balance overall. Its formula will look a little different for everyone. McKendry gives examples of what we should consider when trying to make our cycle-syncing plans.
“In terms of exercise, you just have to ask your body how it feels. I teach my patients to learn how to listen to their bodies and decide what type of workout is best for them during their phases,” she said. “A little movement is better than nothing in my opinion. There is great healing in just stretching for five minutes on certain days versus lifting heavy weights. Listen to what your body can handle. I encourage movement in all phases to keep the organs, tissues and cells functioning to enhance drainage and nervous system regulation.”
“Seed cycling can be very helpful as you work on the root causes of your symptoms. During the first half of your cycle, eat flax and pumpkin seeds to boost estrogen and during the second half, eat sunflower and sesame seeds to boost progesterone,” she added. “Always focus on fresh, nutrient-dense whole foods as well.”
McKendry helps to treat women who suffer from issues like PMS, PMDD and PCOS, infertility, menopause and more.
“In 100% of those cases, the underlying root causes were toxins and pathogens. We have the tools to remove them and most importantly we have the knowledge of how to do it effectively and with compassion,” she explained.
She highly recommends cycle-syncing and believes it is extremely helpful while working on the underlying root cause of symptoms.
“My question as a practitioner would be why are you struggling with your cycle? That’s my job. To get to the root cause, find out why you have these symptoms and help you heal,” she said.