Sync your diet to your cycle. Check out the breakdown of nutritional recommendations for each phase of the menstrual cycle:
| Phase | Recommendation | Examples | Nutrient Highlights |
|---|---|---|---|
| Period | Iron-rich foods: To replenish iron lost during menstruation. | Red meat, spinach, lentils, and fortified cereals | Iron |
| Anti-inflammatory foods: To reduce menstrual cramps. | Berries, fatty fish (like salmon), and nuts | Vitamin C (helps with iron absorption) | |
| Hydrating foods: To combat bloating and dehydration. | Cucumber, leafy greens, and soups | Magnesium (for muscle relaxation) | |
| Follicular | Lean proteins: To support muscle repair and growth. | Chicken, turkey, beans, and legumes | Protein |
| Complex carbohydrates: To provide sustained energy. | Whole grains, sweet potatoes, and quinoa | Omega-3 fatty acids | |
| Healthy fats: To support hormone production. | Avocados, olive oil, and nuts | Fibre | |
| Ovulation | Antioxidant-rich foods: To reduce inflammation and support cellular health. | Berries, citrus fruits, and dark leafy greens | Antioxidants |
| Vitamin-B rich foods: To support energy levels and hormone regulation | Eggs, leafy greens, and whole grain | Vitamin Bs | |
| Hydrating foods: To maintain optimal hydration and reduce bloating. | Cucumbers, celery, soups | Vitamin E | |
| Luteal | Magnesium-rich foods: To reduce PMS symptoms such as bloating, irritability, and muscle cramps. | Dark chocolate, nuts, and leafy greens | Magnesium |
| Complex carbohydrates: To stabilise mood and energy levels. | Oats, brown rice, and sweet potatoes | Calcium | |
| Calcium-rich foods: To reduce PMS symptoms. | Yogurt, cheese, and leafy greens. | Fibre |
According to a study (Carmichael, Thomson, Moran, & Wycherley, 2021), there may be certain exercises which reported better performance during specific phases of the cycle. Find out which exercise to focus on according to your phase below:
| Period | Follicular | Ovulation | Luteal | |
|---|---|---|---|---|
| Endurance | + | ++ | - | 0 |
| Aerobic | ++ | 0 | 0 | -- |
| Anaerobic | - | -- | ++ | - |
| Strength | - | + | ++ | -- |
| FEELING | Lethargic due to low hormone levels | Regain energy when oestrogen and progesterone start to increase | Extra energy However, some might experience abdominal pain during ovulation, so don't hesitate to take it easy when needed. |
PMS symptoms, like breast pain or cramps, can make certain types of exercise uncomfortable. You may engage in high intensity workouts but do factor in extra time for recovery. |
| INTENSITY | LOW | HIGH | MODERATE | LOW |
| EXERCISE | Low impact movements E.g. yoga, stretching, low intensity walks. |
Endurance or resistance training E.g. hike, brisk walk, weight training |
Intense exercise E.g. HIIT, spin |
Low intensity exercises E.g. stroll or restorative yoga |
Try cycle syncing by aligning your work tasks with your menstrual cycle to optimize your performance, well-being and productivity. By understanding your hormonal fluctuations throughout the month, you can schedule demanding tasks during high-energy phases and prioritize self-care during low-energy periods. This approach can lead to increased efficiency, reduced stress, and improved overall work satisfaction.
| Period | Follicular | Ovulation | Luteal | |
|---|---|---|---|---|
| PRODUCTIVITY | Analytical tasks, solo projects, proofreading, reviewing data, assessments, goal setting, introspection. | Focused work, creative work, learning, research, online courses, writing, setting intentions, and planning. | Collaborations, conferences, networking, interviews, hard conversations. | Mundane or repetitive tasks, wrap up projects, evaluate progress. |
| FEELING | Low energy, reflective | Rising energy, motivation | Sociable, confident | Sluggish, depressed |
| INNER SEASON | Winter | Spring | Summer | Fall |