Menstruation is once more a hot topic on social media, because of a brand new health trend called “Cycle synchronization“
This includes tailoring your eating regimen and exercise habits to every phase of your menstrual cycle. For example, you possibly can only do light exercises like yoga or eat more fermented foods in the course of the first phase of menstruation.
Social media influencers are promoting cycle synchronization as a more natural way for girls to cope with negative symptoms similar to menstrual cramps. More in the lyrics with their bodies.
So how does it work? And is it supported by research?
Menstrual cycle
during Menstruationthe body sheds the liner of the uterus in preparation for pregnancy. This often happens every 28-35 days. But bleeding is simply a part of the menstrual cycle. The menstrual cycle could be divided into three foremost phases:
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The follicular phase, where the body releases a hormone called follicle-stimulating hormone to assist follicles grow within the uterus.
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Ovulation, where the ovary releases a mature egg that can not be fertilized
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The luteal phase, where the body releases a hormone called progesterone that thickens the liner of the uterus, in preparation for pregnancy. But if the egg will not be fertilized, the uterus will shed its lining and the cycle will repeat.
During the menstrual cycle, hormone levels can fluctuate. Causes symptoms Such as fatigue, pain, bloating, mood changes and changes in appetite.
Does ‘cycle sync’ work?
Proponents of cycle synchronization say it helps women manage. Period symptoms And complete the body transformation. Energy requirements during menstruation.
However, specific claims often contradict one another. For example, some individuals who promote cycle synchronization recommend eating. Fermented foods and fresh vegetables in the course of the follicular phase, while others suggest eating Lean protein And whole grains. Some proponents of cycle synchronization emphasize cardio exercise and others. High intensity exercise within the follicular phase. Meanwhile, others say Swimming or cycling There are higher options for managing period symptoms.
However, there’s little evidence to support these claims.
Various systematic reviews – which summarize all available research on a particular query – have found no evidence that exercise during certain phases of the menstrual cycle improves. Muscle development or performance. This is the case with each. Resistance training The purpose of which is to create strength, and Aerobic exercisewhich increases your heart rate.
It also doesn’t appear to cut back your risk. Muscle injuries. Research shows immune function. Fluctuations may occur. During the entire menstrual cycle, but one Systematic review found that this variation was unlikely to affect exercise.
However, research shows that female athletes may feel Low motivation Or playing a confident game within the late luteal phase. They were also more prone to think. performed worse At the start and end of their term. This could also be because symptoms similar to cramps, back pain and fatigue make exercise harder during menstruation.
But research shows that some varieties of exercise, including Strength training And Relaxation exercisesmay help relieve period pain.
There is even less evidence examining the connection between nutrition and different stages of the menstrual cycle. A 2024 study It has been suggested that girls could also be hungrier or eat more during their luteal phase, in comparison with the follicular phase. This could also be because in the course of the luteal phase, the body expends more energy preparing for a possible pregnancy.
However, one Systematic review There is not any conclusive evidence that changing your eating regimen reduces symptoms similar to pain, bloating and fatigue.
What to do as an alternative.
Existing studies taking a look at the connection between eating regimen, exercise and different phases of the menstrual cycle have produced highly variable results. And still exist. Many gaps In current research, including what’s the mechanism behind cycle synchronization and what the advantages may be.
So for individuals who need to manage their menstrual symptoms, the easiest way is to be patient with yourself and listen. Physical signs. For example, if you happen to sleep poorly at night due to pain, you need not do high-intensity exercise the following morning. Consider going for a walk as an alternative. And if you happen to feel extra hungry near the tip of your period — within the luteal phase — it’s okay to eat a bit of more.
The jury is out on whether cycle sync actually works. But making small lifestyle changes may help make your time of the month a bit of more manageable.