Cycle Syncing

Written By Vanessa Tiiu

Learning to adjust your lifestyle & food to align with your menstrual cycle in order to live in harmony with your body's needs

Menstruating women have an:

  • Infradian rhythm (menstrual cycle)

    &

  • Circadian rhythm

THE MENSTRUAL CYCLE

Ideal cycle 25-35 days

Period: Should start with a vibrant red colour (like cranberry juice)

It's vital for you to know your cycle, what the blood looks like and how you feel physically/emotionally during the week before and week of your period

WHY?

This can help you:

  • Evaluate possible hormonal imbalances or reasons for infertility. Have conversations with doctors about abnormalities

  • Track your cycle for fertility purposes

Dietary Recommendations Based on Phase

Many menstrual & fertility issues can be traced back to diet

Dietary Considerations for ALL Phases:

+ Focusing on blood sugar balancing
+ Focusing on consuming nutrient-dense foods + Eating in calm environments
+ Chewing food properly

Menstrual Phase

Magnesium (cramp support) Mineral-rich bone broth Vitamin-rich smoothies Healthy comfort foods (stews & soups to replenish lost iron and mineral stores)

Iron-rich foods:

Leafy greens (also high in B vitamins - will support energy levels
Beans

Animal liver & other animal protein

WHY?

Keeping blood sugar stable to not create additional stress on the body

Follicular Phase

  • Healthy fats

  • Pomegranates

  • Chia seeds

  • Flax seeds

  • Pumpkin seeds

  • Sprouted beans

Ovulatory Phase

  • Cruciferous vegetables

  • Brussels sprouts

  • Kale

  • Cabbage

  • Turnips

  • Broccoli

  • Sautéed & steamed preferred *easier on digestion*

  • Fermented foods

Luteal Phase

  • Foods high in vitamin C

  • Oranges Peppers Grapefruit

  • Foods high in vitamin B6 Salmon

  • Bananas

  • Walnuts

  • Complex carbohydrates

  • Sweet potatoes Beans Legumes

  • Zinc & magnesium rich foods

But, I haven't been getting my period regularly...

(Or at all). How do I cycle sync?

For women with amenorrhea and irregular cycles...

Charting temperatures
Cervical fluid patterns
Daily physical and emotional symptoms

Can help identify patterns that emerge so they can support their hormones as they move towards balance

Aligning the Menstrual Cycle with the

Phases of the Moon

Helpful for:

+ Women experiencing amenorrhea (those who aren't getting their period)
+ Women with irregular periods (helps promote regularity)

+ Women who simply want to sync up with the moon cycle

*Assistance with these often require a personalized approach curated to the unique individual*

Recommended Apps to Support You

Apple Health

FLO

Natural Cycles

*NOTE: While these apps are a good starting point; education, application, and a personalized approach will be the most effective in creating sustainable changes that will help you navigate your hormones throughout your lifetime of womanhood*

Written by Cristal Luga & Zoe Pingitore

Vanessa Tiiu
Next

Community Spotlight #1