What is cycle syncing and how does it work?
Cycle syncing, also known as menstrual cycle syncing or hormone syncing, is a practice that involves aligning daily activities, exercise routines, and dietary choices with the different phases of the menstrual cycle. The menstrual cycle is divided into four distinct phases: menstruation, the follicular phase, ovulation, and the luteal phase. Each phase is characterized by specific hormonal changes and physiological shifts in the body.
Cycle syncing aims to optimize well-being and productivity by tailoring activities to match the hormonal fluctuations throughout the menstrual cycle. It recognizes that hormone levels can affect energy levels, mood, cognitive function, and physical performance. By understanding these hormonal changes, people who menstruate can adjust their lifestyle choices to support their bodies' natural rhythms.
What are the different phases of the menstrual cycle?
The menstrual cycle is a recurring physiological process that occurs in women of reproductive age. It involves a series of hormonal and physiological changes that prepare the body for potential pregnancy. The menstrual cycle is regulated by a complex interplay of hormones, primarily estrogen and progesterone, which are produced by the ovaries. It typically lasts 21-35 days and is can be divided into four phases:
Menstruation (approximately days 1-5): The cycle begins with menstruation, where the inner lining of the uterus (endometrium) is shed. This results in the release of blood and tissue through the vagina.
Follicular phase (approximately days 6-14): During this phase, follicle-stimulating hormone (FSH) is released by the pituitary gland, stimulating the growth of ovarian follicles. Within the follicles, eggs (ova) mature. As the follicles develop, they produce estrogen, which thickens the uterine lining in preparation for potential implantation of a fertilized egg.
Ovulation (approximately day 14): Ovulation is the release of a mature egg from one of the ovarian follicles. This typically occurs around the midpoint of the cycle and is triggered by a surge in luteinizing hormone (LH). The released egg travels through the fallopian tube, ready for fertilization by sperm.
Luteal phase (approximately days 15-28): After ovulation, the ruptured follicle transforms into a structure called the corpus luteum. The corpus luteum produces progesterone, which helps prepare the uterus for potential implantation. If fertilization and implantation do not occur, hormone levels decrease, leading to the shedding of the uterine lining and the start of a new menstrual cycle.
Are there any studies to demonstrate the benefits of cycle syncing?
Despite its popularity, there is limited scientific evidence to support the benefits of cycle syncing. While some small studies have suggested that syncing exercise and diet with the menstrual cycle may have some benefits, the evidence is inconclusive and more research is needed to confirm these findings.
However, even though there is limited research to support the benefits of cycle syncing, hormones do fluctuate during the menstrual cycle and these fluctuations can affect energy intake, blood sugar patterns, performance, and mood in different ways.
For example, during the first half of the menstrual cycle, estrogen levels gradually increase, which can increase insulin sensitivity and improve glucose utilization. This can lead to more stable blood sugar levels and improved energy levels. However, during the second half of the cycle, estrogen levels decrease while progesterone levels increase, which can lead to insulin resistance and less efficient glucose utilization. This can result in less stable blood sugar levels, fatigue, and decreased energy levels.
Additionally, hormonal fluctuations can affect appetite and food intake. During the luteal phase of the menstrual cycle (the second half), many women experience increased appetite and cravings, particularly for carbohydrates and sugar. This is likely due to changes in levels of progesterone and the hormone leptin, which regulates hunger and satiety.
Hormonal fluctuations can also affect mood and performance. For example, during the premenstrual phase, some women experience mood changes such as irritability, anxiety, and depression. This is thought to be related to fluctuations in serotonin levels, which are affected by changes in estrogen and progesterone levels. Some women may also experience decreased athletic performance during the luteal phase, possibly due to decreased energy levels and premenstrual symptoms.
How can cycle syncing be helpful in personalizing your nutrition and workout regimen
It's important to note that not all women will experience the same hormonal fluctuations or the same effects on energy intake, blood sugar patterns, performance, and mood. These can vary greatly from person to person, and some women may not experience any significant changes. However, for those who do experience noticeable changes, it can be helpful to track their menstrual cycles and adjust their diet and exercise routine accordingly. Paying attention to your body’s needs and making adjustments to your diet and exercise routine accordingly can be helpful in personalizing your wellness routine.
Find out what works for your individual needs with the kahla app
Given the variability of the menstrual cycle across individuals and the limited, inconclusive nature of much of the research, it is not helpful to provide generic lifestyle routines for each of the menstrual phases. Instead, our aim is to provide recommendations where data is indeed available and encourage you to experiment with finding the nutrition and movement protocols that make you feel your best. By using an app like kahla, you can input and track all of your own health data such as symptoms and factors related to your menstrual cycle, and receive evidence-based, personalized cycle syncing recommendations based on your own unique needs and patterns.
Key takeaways
Every woman's body is unique, and what works for one may not necessarily work for another. While cycle syncing may not have a one-size-fits-all solution, paying attention to your own body and making adjustments to your wellness routine based on your individual needs is a powerful tool. By using menstrual tracking apps like kahla, you can gain insights into your own patterns and make informed decisions that work for you.
In addition, it's important to acknowledge that the menstrual cycle is not just a physical process, but an emotional and mental one as well. By taking the time to care for ourselves during each phase of our cycle, we can prioritize our overall health and wellbeing. This may involve incorporating self-care practices to help manage stress and emotional fluctuations.
Finally, it's essential to remember that our bodies are constantly changing, and what works for us one month may not be the same the next. By staying open to experimentation and paying attention to our body's cues, we can discover what works best for us at any given time.
References:
https://www.sciencedirect.com/science/article/pii/S0091302220300698
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7357764/pdf/pone.0236025.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8296102/pdf/ijerph-18-06294.pdf
https://link.springer.com/article/10.1007/s40279-020-01319-3
https://www.sciencedirect.com/science/article/abs/pii/S1550857912001349?via%3Dihub
https://springerplus.springeropen.com/counter/pdf/10.1186/2193-1801-3-668.pdf
https://www.sciencedirect.com/science/article/pii/S0031938420306041?via%3Dihub
