monthly hormone fluctuations - cycle syncing for hormone harmony

Women’s moods, nutritional needs, and energy levels constantly change throughout the monthly cycle. Therefore, the foods we consume and how we move our bodies should change throughout the month as well. This will help create harmony with the natural fluctuations in our hormones.

Making these adjustments is helpful in balancing hormones and preventing excess stress on your body. Keep reading to learn more about the natural fluctuations throughout the menstrual cycle and cycle syncing as a way to combat hormone imbalances!

If you have not yet, read my blog on hormones and balancing hormones for some background info!

Women’s hormones and their fluctuation during the menstrual cycle

These hormones are responsible for our monthly cycle (read more about these hormones here):

• Estrogen (sex hormone)

• Progesterone (sex hormone)

• Testosterone (sex hormone)

• Follicle Stimulating Hormone (FSH)

• Luteinizing Hormone (LH)

A woman's menstrual cycle is divided into 2 (more like four) unique phases:

Menstrual (part of the follicular phase) days 1-5 - Estrogen and progesterone are low. The lining of the uterus called the endometrium, is shed, causing bleeding

Follicular days 6-14 - Estrogen and progesterone are on the rise

Ovulatory days 15-17 - Estrogen peaks. Testosterone and progesterone rise

Luteal days 18-28 - Estrogen and progesterone levels are high. If the egg isn't fertilized, hormone levels decrease, and the menstrual cycle starts again

Credit - Jill Merkel, RD

Mood changes and energy levels during phases

Menstruation (days 1-5) - Estrogen and progesterone are low. Energy levels are low, and mood can be low as well

The follicular phase (days 6-14)- a mood enhancer that lasts around two weeks until ovulation. As estrogen levels begin to increase, you may notice a positive effect on your mood. Professionals believe this is because of estrogen’s connection to serotonin (a neurotransmitter that affects mood, invoking feelings of happiness and well-being). Energy levels are picking up

Ovulation (days 15-17) - A sudden rise in estrogen and LH hormone triggers ovulation and causes the release of an egg from the ovary. An increase in energy and strength (at its highest)!

The luteal phase (days 18-28) - progesterone rises during the first half of this phase. Progesterone can stimulate calming neurotransmitters in the brain, making you feel calmer and more relaxed. Energy levels will also begin to decrease. As you get closer to your period, progesterone and estrogen levels drop — energy levels decrease, and serotonin can decline — causing low mood

Nutrition throughout the menstrual cycle

Just as our natural mood and energy levels change throughout the month, so do our nutritional needs…

Menstruation - Your estrogen is back on the rise. Soothing drinks like tea can help to combat cramps. Magnesium is also really beneficial at this time! Avoid or limit fatty foods, alcohol, caffeine, and salty foods, as they can make cramping worse. Your body is working extra hard, so you may need more fuel!

The follicular phase - Estrogen is increasing, so try to incorporate foods that will metabolize estrogen. Sprouted and fermented foods like kimchi, broccoli sprouts, and sauerkraut can help with this!

Ovulation - Estrogen is at its all-time high. Therefore, your liver is working extra hard to process it, so you should eat foods that support your liver. During this time, also focus on anti-inflammatory foods like fruits, veggies, and omega-3 fatty acids!

The luteal phase - Estrogen and progesterone levels surge and then drop during this period. Eating foods that will produce serotonin, like leafy greens, quinoa, and buckwheat, will help to combat low mood. Also, focus on magnesium-rich foods — this will help fight fatigue and low mood (e.g., dark chocolate, spinach, and pumpkin seeds.)

Cycle syncing

Considering our moods, energy levels, and nutritional needs during the month, it is important to adjust your habits for each phase! This, essentially, is what cycle syncing is.

Cycle Syncing - moving, acting, and fueling in rhythm with your hormones

Here are some recommendations for food and movement during each phase:

Menstrual phase

Movement ideas- rest, walking, yoga, stretching

Activities - reflecting, reviewing, journaling, self-care, meditation

Important nutrients - Magnesium, Iron, Omega 3’s, B vitamin, lots of water!

Foods to include -

• (focus on warming foods like soups and stews and healthy fats)

• leafy greens

• bananas

• carrots

• kiwi

• kale

• broccoli

• beets!!!

• mushrooms

• nuts and seeds

  • flaxseeds

  • pumpkin seeds

• dark chocolate

• grass-fed beef

• wild rice

• berries

• cucumber

• grapes

• watermelon

• kidney beans

• oily fish (such as salmon)

• miso

Follicular

Movement ideas - HITT, strength training, jogging, walking

Activities - Learning, planning, starting new projects, brainstorming/creativity

Important nutrients - Probiotics, prebiotics, Vitamin E, high-quality protein,

Foods to include -

• sprouted foods (broccoli sprouts, etc.)

• fermented foods (sauerkraut, kimchi and pickled things)

• leafy greens

• broccoli

• carrots!!!

• peas

• avocado

• asparagus

• oranges

• pomegranates

• green lentils

• cashews

• brazil nuts

• flaxseeds

• pumpkin seeds

• chicken (opt for pasture-raised and organic)

• eggs (opt for pasture-raised and organic)

• salmon

Ovulatory

Movement ideas - strength training, HITT, running

Activities - socializing, marketing, networking, going out, negotiating

Important nutrients - Fiber, Magnesium, Vitamin C, B vitamins

Foods to include-

• raw foods

• cruciferous veggies

• bell peppers

• brussel sprouts

• cucumber

• spinach

• tomato

• berries

• red lentils

• nuts and seeds

  • almonds

  • pecans

  • pistachios

• fatty fish such as salmon

• dark chocolate

• turmeric

• quinoa

• corn

Luteal

Movement ideas - yoga, pilates, strength training, hiking

Activities - finishing things, organizing, reviewing

Important nutrients - Iron, Zinc, complex carbohydrates, healthy fats, Vitamin B6, Magnesium

Foods to include -

• cauliflower

• celery

• onion

• squash

• cucumber

• apples

• sweet potato

• dates

• pears

• chickpeas

• sunflower seeds

• sesame seeds and tahini

• walnuts

• grass fed beef

• turkey

• wild-caught fish (SMASH - salmon, mackerel, anchovies, sardines and herring)

• mint

Sources:

Dr. Bob’s Drugless Guide to Balancing Female Hormones, Dr. Bob DeMaria

Hormone Intelligence, Aviva Romm, MD

The Encyclopedia of Natural Medicine, Murray, ND & Pizzorno, ND

https://womeninbalance.org/about-hormone-imbalance/

https://drbrighten.com/how-hormones-affect-mood-throughout-menstrual-cycle/

https://www.peacelovehormones.com/blogs/life-style/the-four-phases-of-the-menstrual-cycle

https://www.health.harvard.edu/topics/nutrition

https://www.hsph.harvard.edu/nutritionsource/vitamins/