Cycle Syncing and PCOS
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, in the interest of efficiency and helping you get back to a normal life as quickly as possible (which is kind of our thing), we thought we'd talk about a topic that addresses PCOS and women's health - cycle syncing.
What is cycle syncing?
"Cycle syncing" is a term coined and trademarked by Alisa Vitti, Functional Nutritionist, HHC, AADP. Vitti founded the FloLiving Hormone Center and first described the concept in her book, WomanCode, published in 2014. Simply put, cycle syncing encourages women to consider the hormonal changes they experience as they move through their cycle and make some adjustments to their daily routines to account for those changes.
An early study published in the journal Archives of Gynecology and Obstetrics indicated that hormone fluctuations over the monthly menstrual cycle play a crucial role in our body's responses, affecting things like emotional status, appetite, thought processes, and much more.
Why is it important?
Cycle syncing, at the very least, can provide a framework for optimizing your health. The menstrual cycle has three distinct phases:
Follicular (pre-egg release)
Ovulatory (the process of releasing the egg)
Luteal (post egg release)
In cycle syncing, your actual period is considered a fourth phase - an early part of the Follicular phase specifically. So, while everyone's different, the cycle roughly breaks out like this:
Menstrual (part of the 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.
Estrogen is on the rise.
Ovulatory / 15 to 17 days approx.
Estrogen peaks. Testosterone and progesterone rise.
Luteal / 18 to 28 days approx.
Progesterone level is high, and estrogen decreases. If the egg isn't fertilized, hormone levels decrease, and the menstrual cycle starts again.
Once you understand the various phases of your cycle, you can start to track how you're feeling and use that information to make changes to your routine accordingly. For example, you can prioritize certain kinds of workouts or other self-care activities. You can even make subtle changes to your diet to account for fluctuations in your hormones. The point is to listen to your body and document what you feel 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 an imbalance of hormones. 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 a higher level of androgens. Insulin manages blood sugar. Those with PCOS might not react to insulin the way they should. Women with PCOS may not have enough progesterone hormone, which causes missed periods. This imbalance of hormones creates a problem in the ovaries, causing them to develop many small follicles. With PCOS, the egg doesn't mature or may not release 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 affected by PCOS will struggle with weight, but women with the condition are more likely to be overweight. Weight struggles are common with PCOS due to the high levels of insulin and androgens. Cycle syncing can help women suffering from PCOS fine-tune their exercise routines to combat the impact of hormonal changes.
There have been various studies showing that regular exercise and dietary changes can help women suffering from PCOS. Using cycle syncing to understand your unique reactions as your hormones fluctuate, however, can help you be much more targeted about the choices you make. For example, when it comes to exercise, you could tailor your workout routines using these guidelines:
Menstrual Phase - Light movements may be best during this stage.
Follicular Phase - Try light cardio. Your hormones are still low, especially testosterone. This may cause low stamina.
Ovulation Phase - Opt for circuit, high-intensity exercises, as energy may be higher.
Luteal Phase - Your body is preparing for another period cycle. Energy levels may be low. Doing light-to-moderate exercise may be best.
You could use cycle syncing in the same way when making dietary decisions. While many studies talk about the "best" diet types for women with PCOS, understanding what your body needs at the various 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, like chamomile, to combat cramps. You will likely have the urge to consume a large hot fudge sundae. While we don’t really 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 may make you feel worse. Instead, you can try adding 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.
Follicular
Try to incorporate foods that will metabolize estrogen. For example, focus on sprouted and fermented foods like broccoli sprouts, kimchi, and sauerkraut.
Ovulatory
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 pack 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 may drop during this phase for some women, which causes a craving for carbs as our bodies use carbs to make serotonin. Try healthier options that also produce serotonin, like leafy greens, quinoa, and buckwheat. You'll also want to focus on magnesium-rich foods that fight fatigue and low libido, like dark chocolate, spinach, and pumpkin seeds.
We're here when you need us.
When it comes to PCOS, remember you are not alone. While there are exercises and dietary changes that you can make to help 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 treatment journey. If you'd 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/