Cycle syncing can be used for planning meals, exercise, meetings, and other life activities in a way that optimizes your personal health and well-being. Here, we will discuss some foods that can help you feel your best during each phase of the menstrual cycle.
What is cycle syncing? This is a women’s health-related approach that aligns day-to-day activities with the hormonal changes that impact mood, appetite, energy, and more, during the menstrual cycle. Cycle syncing is a way for those who experience menstruation to feel more in tune with their bodies, minimizing how much they feel controlled by their period and improving overall wellbeing. What kind of foods can help you optimize your wellbeing during each cycle?
Menstrual phase (1-5 days) – During this phase, the uterine lining is shed by the help of contractions that can often be painful, often referred to as cramping. Ketones can provide clean energy that prevents cramps. Thus, it is recommended to eat foods high in ketones during this phase. Ketones are liver acids that break down fat for energy when glucose is not readily available.
Such foods include (with examples):
- Fatty fish (salmon, tuna)
- Meat and poultry
- Eggs
- High-fat dairy (cheese, whole milk)
- Healthy fats (nuts, avocados)
- Warm drinks (herbal teas)
Although not always necessary, many women choose to follow a ketogenetic diet, the effects of which are studied in SHEIS labs. A keto diet consists mainly of foods high in fat, moderate in protein, and low in carbohydrates. Our research has found correlations between a ketogenetic diet/supplement and improvement in period symptoms as well as the regulation of the menstrual cycle.
Along with this, here are some foods to avoid during menstruation as they can be more difficult to digest and/or exacerbate negative symptoms:
- Excessive caffeine, alcohol, and sugar
- Highly processed foods
- Cold foods and raw vegetables
Hydrating foods such as watermelon can help with bloating and herbal teas with ginger can help with pain. Omega-3 fatty acids can also reduce cramping, such as salmon and tree nuts.
Follicular phase (13-14 days) – Because this phase is directly prior to the ovulatory phase, the body is focused on managing the rising levels of estrogen to prepare for egg release in the following phase. The increase in estrogen and less energy expenditure spent shedding the uterine lining in the previous phase is also why we tend to feel the best. Ketones can help you maintain this rush of energy and experience less muscle fatigue after intense exercise that is common during this phase.
That is why many of the recommended foods aid in supporting the metabolization of estrogen:
- Lean proteins
- Meat (chicken, turkey)
- Fatty fish (salmon, tuna)
- Beans, lentils, tofu
- Healthy fats (nuts, avocados)
- Complex carbohydrates (whole grains, legumes)
- Cruciferous vegetables (broccoli, cabbage, kale)
- Vitamin B (eggs, leafy greens)
- Vitamin C (oranges, bell peppers)
- Fermented foods (kimchi, sauerkraut)
While carbs are often socialized to be the “enemy,” they are essential for maintaining energy and fuel, especially for exercise (which is almost always recommended). Similarly, fats are important for hormone production and overall health. Vitamin B can help promote a balanced mood, and Vitamin C and iron-rich foods can aid in iron absorption. Vegetables provide necessary nutrients and can help metabolize estrogen. The ketogenetic diet mentioned previously also dies into this, as ketones can help ameliorate the symptoms of muscle fatigue.
Ovulatory phase (12-24 hours)– At ovulation, estrogen and testosterone are at their peak. This means your body is high in energy and experiencing many hormones at once. Ketones can help you essentially channel this energy and focus on the task at hand. Similar to the follicular phase, you can eat:
- Lean proteins
- Complex carbohydrates
- Healthy fats
- Cruciferous vegetables
- Fermented foods
As well as foods that are:
- Fibrous (leafy greens, brussel sprouts)
- Zinc-rich (chickpeas, cashews)
- Magnesium-rich (dark chocolate, bananas, spinach)
- Antioxidant-rich (guava, raspberries, strawberries)
Fiber can help eliminate excess hormones during ovulation, zinc supports egg health, magnesium can help with stress and cramps, and antioxidants can aid in liver detoxification.
Luteal phase (12-14 days) – Estrogen drops shortly after ovulation but continues to rise slightly in this phase. Because of this, women tend to feel more sluggish and want to reach for carbs when, in fact, research at SHEIS Labs has found that fats are more beneficial during this phase. Ketones then help the body break down these fats during the lipolytic response. During this phase, focus on:
- Healthy fats
- Lean proteins
- Fruits and vegetables
- Vitamin B
- Iron
- Hydration
These can help replenish the body in preparation for the loss during menstruation. Vitamin B can help with energy and progesterone production.
With so much information and so many phases in a seemingly short period of time, it can be difficult to plan meals around your cycle. That’s why meal planning with easy-to-follow recipes can help. Stay tuned to our newsletter for upcoming recipes for each phase of the cycle!
A common theme here is: ketones, ketones, ketones! Our research at SHEIS Labs has found significant correlations between menstrual health and ketones. Learn more at: https://u.osu.edu/sheislaboratory/