Cycle Syncing...?!?!- Menstrual Phase

Let’s talk periods. I used to get ovarian cysts often when I first started my menstrual cycle. My doctor ended up putting me on birth control… I was 13. Needless to say, my hormones were largely thrown off during the time where my body needed them most!

I always felt like I was going crazy, having huge mood swings, intense cravings and bad brain fog. Not to mention that my cramps were off the charts painful. And I know I am not alone!

I’m sure you’ve heard the term “cycle-syncing” thrown around on social media in regard to “getting in touch with your body and cycle.”

The problem is that many of the influencers promoting this are making it seem like it’s impossible for me to do this if I don’t flip my world upside down immediately, start doing stomach massages on myself for 10 minutes twice daily and take herbs the entire week before my period. I mean… who’s got the time for a 20 minute belly rub every day !

I ~will~ say that many of the things the influencers I am referring to seem to have good intentions… but I want to chat about small habits that we can turn into lifestyle changes over time that will help us be more in tune with our bodies.

I finally chose to stop taking the pill and learn how to heal my symptoms from my period and cysts naturally. I still occasionally get bad cramps (which could be ovarian cysts) but I no longer suffer from the side effects of the pill. I also began to focus on my physical and mental health and figure out ways to support my body during my cycle, not fight it.

***Hormonal birth control is a choice! Every woman should feel empowered to make that decision for herself. Do your research, but don’t judge others for their choice. <3 ***

Together, we are going to go through each of the phases of the menstrual cycle and discuss ways that we can utilize nutrition, exercise, meditation and motivation to become more in touch with ourselves, and ultimately better support our well-being during our period.

Phase 1: Menstruation

Widely known as the “period,” the menstrual phase is the beginning of ~approximately~ month long cycle. This is the phase of the cycle when a woman bleeds, due to the uterus shedding a layer that was prepared for the implantation of an egg.

During this phase, people often report cramping, lower back pain, leg pain, bloating, headaches, fatigue etc. You get the point.

Hormonal wise, the menses phase (period) of the cycle sees low levels of estrogen, LH, FSH, progesterone and testosterone.  (Look at days 1-5 on the chart)

When the egg is not fertilized, the levels of progesterone (aka the hormone that supports gestation) drop, and scientists say this may be related to symptoms women experience such as mood swings, water retention, anxiety and more. While much more research needs to be done on how hormones play a role in PMS symptoms, studies are pointing to healthier habits leading to a decrease in physical and mental PMS symptoms (Hashim et al., 2019). I know, I know… easier said than done!

Let's start with nutrition. Cravings during your period are normal. Here’s a couple things to look out for.

-       Start with hydration in the morning! Squeeze a little bit of lemon and a small pinch of real salt in your water and your gut with thank you later. You’ll feel hydrated and it will help support digestion!

-       Focus on eating real, whole foods over processed snacks. I know the cravings are real, and it’s okay to enjoy some snacks! But the better you can eat; you’ll feel better form the inside out. I also like to meal prep healthier versions of snacks that still hit the same. Better ingredients = better outcome

o  Go check out my blog on anti-inflammatory foods (titled "Are we What We Eat?"). Incorporate these foods into your meals during your period to support a happy stomach and help reduce inflammation.

o  Supplement with magnesium! If you are craving chocolate, it is a tell-tale sign that you are not getting enough magnesium. This supplement is important for bone health, energy levels, lowering anxiety levels, supporting PMS symptoms and blood sugar management!

o  Get your iron in!

§  Best foods for iron intake include: red meat(remember: grass-fed!!!), fish, poultry, sweet potatoes, spinach, broccoli and black beans

o  Herbal remedies for cramps:

§  Ginger, raspberry leaf, chamomile, green tea and peppermint. Make a nice hot tea with mixes of these herbs and add some raw honey in to sweeten it up.

§  When I have cramps, I like to rub peppermint oil on my lower stomach which helps it calm down and relaxes the muscles.

Overall, eating more whole foods, drinking herbal teas and supporting your gut will help reduce pain short term AND in the long-run!

Exercise:

During menstruation, it is completely normal to feel lethargic and in need of rest. With our bodies working hard, this is the time to prioritize rest and low impact activities. Great physical activity while on your period include:

-       Walking

-      Morning walk/stretch in the sunshine

-       Low impact yoga/ yoga flow

-       Stretching

-       Low impact pilates

-       Swimming (As long as you are not suffering from cramps, this is a great way to move your body without high impact on your body physically)

An example of what the week on your period may look like:

Day 1: Rest and hydrate

Day 2: 30 min walk in the sunshine and stretch

Day 3: Low impact yoga flow and sit in the sunshine

Day 4: Rest and stretch

Day 5: Low impact yoga flow in the morning, 30 min evening walk

Day 6: Swim and sit in the sun

Moral of the story here: low impact! This is the time to let your body rest and recover. Stretch, walk, and eat nutritious whole foods to better support yourself.

Mindfulness/motivation:

Practicing mindfulness on your period is a great way to appreciate all the work your body does for you! Practicing mindfulness on your period has shown to create a better relationship with a woman and her period, decreasing PMS symptom severity (Lustyk et al., 2011).

Practicing mindfulness may look like:

-       Journaling

o  This could be structured or a complete brain dump. I just like to start my day by reading a passage from my Bible and then journaling how I felt about it and how I can incorporate it into my life. And from there, it becomes a brain dump. You can talk about what you’ll eat for breakfast, or write out the things on your worry list for the day to get them on paper and lessen the power they have in your mind. Any journaling is good journaling, and I stand by that.

-       Guided meditation (search on YouTube or Spotify- there are lots of options!)

-       Talk to a friend. Meaningful companionship helps fight anxiety symptoms.

-       Engaging in activity that is meaningful to you- whether it be playing the piano/guitar, painting, doing your nails or even doing a face mask!

-       Practicing gratitude for yourself and others

o  List 5 things you are grateful for

o  List 5 positive self-affirmations… Here are a few examples

§  “I am beautiful”

§  “I am capable”

§  “I am loved”

§  “I am strong”

Overall, getting in touch with your body during a time where we may feel out of whack is no walk in the park. Ultimately, you know your body best. These suggestions are based on the minimal research that ~is~ out there as well as my lived experience, and I hope you might have found even one helpful suggestion here.

Wellness is a life-long journey, so treat it that way! Start by making small adjustments in the foods you eat and the physical activity you engage in. You don't need a regiment that overtakes your daily routine. Small adjustments lead to big changes over time!

I’d love to hear about your experiences, and things you do on your period to help cope with the symptoms. Share your best tips and tricks and let me know if this was helpful!

References

American Red Cross. (2019). Iron-Rich Foods. Redcrossblood.org. https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html

Hashim, M. S., Obaideen, A. A., Jahrami, H. A., Radwan, H., Hamad, H. J., Owais, A. A., Alardah, L. G., Qiblawi, S., Al-Yateem, N., & Faris, M. A.-I. E. (2019). Premenstrual Syndrome Is Associated with Dietary and Lifestyle Behaviors among University Students: A Cross-Sectional Study from Sharjah, UAE. Nutrients, 11(8), 1939. https://doi.org/10.3390/nu11081939

Lustyk, M. K. B., Gerrish, W. G., Douglas, H., Bowen, S., & Marlatt, G. A. (2011). Relationships Among Premenstrual Symptom Reports, Menstrual Attitudes, and Mindfulness. Mindfulness, 2(1), 37–48. https://doi.org/10.1007/s12671-011-0041-x

Nagy, B., Szekeres-Barthó, J., Kovács, G. L., Sulyok, E., Farkas, B., Várnagy, Á., Vértes, V., Kovács, K., & Bódis, J. (2021). Key to Life: Physiological Role and Clinical Implications of Progesterone. International Journal of Molecular Sciences, 22(20), 11039. https://doi.org/10.3390/ijms222011039

says, M. M. (2018, November 15). Estradiol Measurement. News-Medical.net. https://www.news-medical.net/health/Estradiol-Measurement.aspx