Cycle Syncing: How to Understand Your Menstrual Cycle

Tracking hormonal shifts during your cycle can help you better understand your mood, appetite and energy. Adjusting diet and exercise to match each phase may improve how you feel and help manage symptoms.

A healthy menstrual cycle can range from 21 – 35 days, or 28 days on average, and is divided into four phases: the menstrual phase, the follicular phase, the ovulatory phase and the luteal phase.

Learn how hormonal changes during each of these phases can affect your mood and energy.

Follicular Phase (Days 1 – 13)

During this time, the uterine lining thickens and ovarian follicles grow, with one maturing into an egg for ovulation.

• Begins on the first day of your period and ends at ovulation, lasting 10 – 14 days.
• Estrogen and progesterone levels increase.
• Extra energy after your period.

Menstrual Period (Days 1 – 5)

• Eat: Iron-rich foods to offset blood loss (red meat, leafy green vegetables, beans). Foods rich in vitamin C improve iron absorption (citrus, peppers, sweet potato). Aim for 18 mg/day of iron.
• Exercise: Lower-impact exercise like walking, yoga and stretching may feel best if cramping or fatigue are present.
• Energy: Extra sleep or naps can help offset fatigue.

Follicular Phase (Days 6 – 13)

• Eat: Lean proteins (chicken, fish), complex carbohydrates (brown rice, quinoa) and vegetables can help balance rising estrogen levels.
• Exercise: Take advantage of the energy boost with higher-impact activities like running and HIIT workouts.
• Energy: You may feel more energetic and motivated during this phase of the menstrual cycle, as well as more social.

Ovulation (Days 14 – 17)

About halfway through your cycle, an egg is released from the ovary for fertilization.

• Estrogen and testosterone peak.
• Many women feel their most energized.
• Libido can increase. Fertility is also at its highest.

Luteal Phase (Days 18 – 28)

During this phase, the uterus prepares for pregnancy by thickening the uterine lining. It ends when an egg isn’t fertilized and your next period starts.

• Rising progesterone levels can cause symptoms like: mood changes, tender breasts, bloating, acne, anxiety and food cravings. Some women are genetically susceptible to PMS and PMDD.
• Eat: High-fiber, anti-inflammatory foods (salmon, avocado) and foods high in potassium and magnesium can help reduce bloating and cravings from high progesterone levels. Limiting caffeine, alcohol, sugar and salt can also help.
• Exercise: Lower-impact activities. Core body temperature is higher during this phase, so you may want to avoid hot environments.
• Energy: As energy starts decreasing, focus on low-impact activities like yoga, pilates and bodyweight-bearing exercises.

If you have irregular cycles or severe physical or mood symptoms, it’s important to check for underlying conditions like PCOS, fibroids, endometriosis, PMDD and thyroid disorders.

Women using hormonal contraception – like the pill, patch, ring, implant or injection – can’t cycle sync because their natural menstrual cycle is suppressed.