{"id":34069,"date":"2023-02-17T20:55:22","date_gmt":"2023-02-17T20:55:22","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=34069"},"modified":"2024-03-01T18:15:03","modified_gmt":"2024-03-01T18:15:03","slug":"cycle-syncing-period","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/cycle-syncing-period\/","title":{"rendered":"How to Conquer Your Menstrual Cycle to Feel Your Best All Month Long"},"content":{"rendered":"

Sure, we’re familiar with the term menstrual cycle\u2014but how about cycle syncing? The practice involves adjusting your diet, exercise<\/a>, and lifestyle habits throughout your menstrual cycle so you can feel great even before and during menstruation. Gaby Vaca-Flores, RDN, CLE<\/a>, shares a play-by-play guide.<\/em><\/p>\n\n\n

If you menstruate, you likely know all too that for a few days out of the month, you can expect to feel less than great (to put it lightly). However, there’s a way to conquer even your toughest PMS<\/a> and period<\/a> symptoms. Enter: cycle syncing.<\/p>\n\n\n

Hormone changes throughout the different phases of your cycle can impact many aspects of your physical and mental health. But with strategic, healthy habits, you can do damage control with any ups and downs and feel your best all month long\u2014even during the tougher parts of your cycle. Keep reading to learn how to become a cycle syncing pro.<\/p>\n\n\n

Days 1-5: Menstruation<\/h2>\n\n\n

Day one of your cycle begins when your period<\/a>, aka menstruation, starts. (As a reminder, a period is a result of the uterus shedding its inner lining and breaking down an unfertilized egg.) Menstruation typically lasts about five days. Keep in mind that every cycle can vary, so consider these numbers as an estimate of a typical cycle.<\/p>\n\n\n

It\u2019s also worth mentioning that menstruation falls under the umbrella of the follicular phase. In simple terms, the follicular phase describes the time in which an egg develops, matures, and releases. (More to come on this in the next couple of phases.)<\/p>\n\n\n

Mind and Body<\/h3>\n\n\n

You may be feeling common symptoms like irritability, tiredness, bloating<\/a>, breast tenderness, and general discomfort.\u00a0These symptoms occur on account of dips in estrogen and progesterone levels. Low levels of these hormones are a normal response to an unfertilized egg.\u00a0<\/p>\n\n\n

Nutrition\u00a0<\/h3>\n\n\n

Dietary habits can influence many areas of our bodies, and our hormones are no exception. In particular, traditional Western Diets are associated with PMS\u2014symptoms of which may continue as your period begins. On the other hand, healthier eating patterns are associated with a lower likelihood of experiencing these symptoms, according to a case-control study<\/a> that compared the eating habits of over 500 women with and without PMS.<\/p>\n\n\n

Although PMS symptoms typically start up to a week before menstruation (which we’ll cover in a bit), certain dietary habits can help make your period feel easier. Specifically, prioritizing foods with certain nutrients like unsaturated fats, calcium, and vitamin B6 can help you feel better. As such, some of the best foods to eat while on your period include:<\/p>\n\n\n\n