On average, a woman menstruates for the equivalent of around seven years across their lifetime. And many fear the hormonal symptoms that come with mother nature’s “time of the month”.
Recent studies have suggested that 90 per cent of women suffer from premenstrual symptoms and 43 per cent have reported their periods disrupt sleeping patterns and dietary habits.
According to a report from Vista Health, almost half (46 per cent) of women have felt anxious or depressed because of their gynaecological symptoms which have led to them retreating from daily life, avoiding intimacy, and skipping social plans.
It should come as no surprise that many women are now looking into syncing their periods with their daily activities to alleviate some of these symptoms and better manage their menstrual cycle.
But what does it mean to cycle sync? How can you cycle sync? And what do the experts say on its benefits to your general wellness?
What is cycle syncing?
Cycle syncing involves planning your life in accordance with your menstrual cycle. This could mean altering your lifestyle to suit shifts in your hormonal balance, or supplementing your usual diet or exercise routine to best support the stage of your cycle. For example, considering when the best time is for your body to exercise, or figuring out the times when you might need more rest, more food, or less alcohol.
Dr Cornelia Hainer, Head of Science at Clue, says in simple terms, syncing your period with your cycle is being informed by your hormonal cycle, rather than being ruled by it.
The rise and fall of the hormones progesterone and oestrogen in different parts of the cycle can influence chemicals in the brain known as neurotransmitters, particularly serotonin and dopamine, says Dr Claire Phipps, GP and BMS Menopause Specialist at London Gynaecology. These neurotransmitters can influence mood, sleep, energy levels, anxiety, and food cravings.
Dr Phipps explains during the first part of the cycle, oestrogen levels are rising and this contributes to better mood, improved energy, and better cognitive function. Ovulation brings with it a boost in mood and energy, as well as increased libido. As progesterone levels fall during the second half of the cycle, women may experience premenstrual symptoms.
Whilst not everyone will be affected in the same way, cycle syncing could help to manage symptoms and work out patterns to better plan your month.
How can cycle syncing be implemented into your life?
There’s no secret recipe to cycle syncing, but it can be used to make small adjustments to your diet or exercise routines.
Dr Charlotte Weidenbach, Peleton instructor and certified physician, says different workouts are better suited to different stages of your cycle. For example, during the follicular phase (between days 1-13), it is better to focus on strength training and HIIT, when energy levels are at peak.
In terms of diet, certain foods are believed to support certain phases of your cycle. Penny Weston from MADE wellness centre says during menstruation, many women may prefer to eat nutrient rich foods to keep energy levels steady. Complex carbohydrates are a good shout for the follicular phase of your cycle and ovulation is a good time to focus on protein, healthy fats, and fibre.
That said, Weston added: “There are many theories out there that a lack of certain nutrients can lead to PMS but there are no well-conducted clinical trials to prove what a woman eats has anything to do with whether she develops PMS. However, following a healthy diet generally may help increase your energy levels and how you feel.”
How can you cycle sync?
The best way to sync your life with your cycle is through tracking it. Dr Hainer explains that cycle-related experiences vary from person to person and from cycle to cycle. Tracking is foundational as it helps you to discover what’s right for your body and what feels best for you.
Apps like Clue or Natural Cycles can help you to identify personal patterns and better understand hormonal changes and plan your life around your body’s rhythm. But, cycle syncing should not feel like a chore. It should not feel restrictive.
Alex Morris is a women’s health coach, advocate, and founder of women’s health consultancy Lunaire. She says you don’t even need an app; a pen and paper, your phone, or even a calendar will suffice. Notes worth making include your discharge, any symptoms, mood swings, and bleeding.
She adds that even those using hormonal contraception like the pill or the coil, you are inherently still a cyclical being, and your body will “still naturally be attempting to do what it’s designed to do”, which is working on a cycle.
Does cycle syncing work?
Cycle syncing is easier in practice than it sounds, but whether there are really any benefits is up in the air.
Dr Hainer says oestrogen peaks that improve energy and endurance might make high-intensity work out feel easier at that time, however “scientific evidence supporting strict “cycle syncing” routines is still limited. People experience their cycle differently, and the effects of hormonal changes vary widely.
She added: “Tracking your cycle helps you observe patterns in how you feel and perform, allowing personalised adjustments to daily activities rather than prescriptive, one-size-fits-all recommendations.”
It’s also worth noting that nutrients don’t work instantly, they take time to build up to support bodily processes, says Alice van der Schoot, nutrition scientist and co-founder of DITTO. With that in mind, loading up on certain nutrients during certain phases of the cycle might not actually be that effective and might induce fluctuations which could undermine their effectiveness.
That said, many who choose to cycle sync say they can anticipate emotional shifts, have an increased sense of self-awareness, and can maximise productivity according to their energy patterns.
“As a woman, if you don’t sync your health to daily activity; you’re going to feel like you’re constantly fighting against the motions of your body and it’s going to feel difficult and like it requires extra energy,” says Alex Morris.
How does this impact women with conditions like endometriosis and PCOS?
People with conditions like endometriosis or PCOS often experience additional or more severe symptoms during their periods or may have unpredictable cycles.
Dr Hainer says the best thing is to keep a clear record of symptoms to track flare-up and to help communicate clearly with healthcare providers
For those with irregular periods, cycle syncing can be tricky. However, Dr Hanier says you may be able to use tracking to detect subtle shifts that signal ovulation or hormonal shifts, even if bleeding is unpredictable.
Morris reminds those that suffering with irregular periods that even if they’re not having periods, or they’ve stopped bleeding, they are still on a cycle.
To sync or not to sync, that is the question.
