September is a big month for women’s health. Not only is it PCOS Awareness Month, but September 30th is National Women’s Health and Fitness Day. So, for the sake of efficiency and to help you get back to a normal life as quickly as possible (which is our thing), we thought we’d talk about a topic related to PCOS and women’s health – cycle timing.
What is Cycle Sync?
“Cycle Synchronization” is a term coined and trademarked by Alisa Vitti, Functional Nutritionist, HHC, AADP. Vitti founded it FloLiving Hormone Center and first described the concept in her book, WomanCodepublished in 2014. Simply put, cycle timing encourages women to take note of the hormonal changes they experience as they go through their cycle and make some adjustments in their daily lives to account for those changes.
An early study published in the journal Archives of Gynecology and Obstetrics showed that hormonal fluctuations during the monthly menstrual cycle play a key role in our body’s responses, affecting things like emotional state, appetite, thought processes and more.
Why is it important?
Cycle timing, at least, can provide a framework for optimizing your health. The menstrual cycle has three distinct phases:
Follicular (pre-ovulation)
Ovulation (the process of releasing the egg)
Luteal (after egg release)
In cycle timing, your actual period is considered phase four – an early part of the Follicular phase specifically. So, while everyone is different, the cycle breaks out roughly like this:
Menstruation (part of Follicular phase) / 1 to 5 days approx.
Estrogen and progesterone are low. The lining of the uterus, called the endometrium, is shed, causing bleeding.
Follicular / 6 to 14 days approx.
Ovulation / 15 to 17 days approx.
Lutein / 18 to 28 days approx.
Progesterone level is high and estrogen is decreasing. If the egg is not fertilized, the hormone levels decrease and the menstrual cycle starts again.
Once you understand the different phases of your cycle, you can start tracking how you feel and use that information to make changes to your routine accordingly. For example, you can prioritize certain types of workouts or other self-care activities. You can even make subtle changes to your diet to account for your hormone fluctuations. It’s all about listening to your body and documenting what you’re feeling to maximize your fitness.
How does it help women suffering from PCOS?
First, let’s define what PCOS is in case you don’t already know. Polycystic Ovary Syndrome (PCOS) is caused by hormone imbalance. There are three hormones that play a role in PCOS. Androgens are often called male hormones, but women have them too. Women with PCOS tend to have higher levels of androgens. Insulin manages blood sugar. People with PCOS may not respond to insulin as well as they should. Women with PCOS may not have enough of the hormone progesterone, which causes missed periods. This hormone imbalance creates a problem in the ovaries, resulting in the development of many small follicles. With PCOS, the egg does not mature or may not be released during ovulation as it should. PCOS infertility is the most common and most treatable form of female infertility.
PCOS affects every woman differently. For example, not everyone will struggle with PCOS, but women with the condition are more likely to be overweight. Weight problems are common with PCOS due to high insulin and androgen levels. Cycle timing can help women with PCOS improve their exercise routines to combat the impact of hormonal changes.
There have been various studies showing that regularly excercise and dietary changes can help women suffering from PCOS. However, using cycle timing to understand your unique reactions as your hormones fluctuate can help you be much more targeted in the choices you make. For example, when it comes to exercise, you could adapt your workout routines using these guidelines:
Menstrual Phase – Light movements may be best at this stage.
Follicular Phase – Try light cardio. Your hormones are still low, especially testosterone. This can cause low endurance.
Ovulation phase – Choose high intensity circuit exercises as the energy may be higher.
Uterine Phase – Your body is preparing for another menstrual cycle. Energy levels may be low. Light to moderate exercise may be best.
You could use cycle timing in the same way when making nutritional decisions. While many studies talk about the “best” types of diet for women with PCOS, understanding what your body needs at different stages of your cycle can help you optimize the impact of healthy choices. Here are some basic guidelines:
Menstrual
During this phase, your estrogen is on the rise. Drink soothing tea, such as chamomile, to combat cramps. You will probably have the urge to eat a large hot fudge. While we really don’t want to be the ones to tell you no, you should try to avoid or limit fatty foods, as well as alcohol, caffeine and salty foods, as they can make you feel worse. Instead, you can try adding in foods that stop cravings—foods that contain essential fatty acids like salmon or tuna. And don’t forget to drink plenty of water as this will help reduce bloating.
Pericarpio
Try to incorporate foods that will metabolize estrogen. For example, focus on sprouted and fermented foods like broccoli sprouts, kimchi and sauerkraut.
Ovulation
With your estrogen at an all-time high, you should eat foods that support your liver. Focus on anti-inflammatory foods like whole fruits, vegetables and almonds. They provide incredible health benefits, including anti-aging properties and protection from environmental toxins, which are known to have an impact on your hormones.
Luteal
Estrogen and progesterone levels fluctuate during this period. Serotonin levels can drop during this phase for some women, which causes carb cravings as our bodies use carbs to make serotonin. Try healthier options that also produce serotonin, such as leafy greens, quinoa and buckwheat. You’ll also want to focus on magnesium-rich foods that fight fatigue and low libido, such as dark chocolate, spinach, and pumpkin seeds.
We are here when you need us.
When it comes to PCOS, remember that you are not alone. While there are exercises and dietary changes you can make to manage your symptoms, the struggles of this complex condition are very real. The Kaldas Center is here to support you at every stage of your healing journey. If you would like more information about managing PCOS, call us at (920) 886-2299 or schedule an appointment online.
Sources
https://blog.insidetracker.com/training-around-menstrual-cycle
https://www.healthline.com/health/womens-health/guide-to-cycle-syncing-how-to-start#for-nutrition
https://www.healthline.com/health/womens-health/exercise-for-pcos
https://www.womenshealthmag.com/fitness/a35976685/pcos-exercise-tips/
