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Living in Sync: How to Align Your Life with Your Menstrual Cycle

Updated: Jun 11

"Ugh, seriously? Again?" 


That might be your first thought when your period arrives. For many women, menstruation feels more like a monthly disruption to be resented than a natural rhythm to be embraced. Between the bloating, fatigue, and mood swings, it's no wonder that the cycle often gets a bad rap. But what if we stopped viewing our cycle as a burden, and instead started seeing it as a guide? What if we instead leaned into what our body was telling us, and adjusted our life to match accordingly? 



wheat field bright and airy

Just as the Earth transitions through seasons, our bodies follow their own internal rhythm driven primarily by hormonal shifts. Think about it: in winter, we slow down, rest more, and seek comfort. In summer, we naturally become more social, energetic, and active. As such, our bodies move through similar patterns each month. 


This perspective is at the heart of Cycle Syncing, a concept popularized by functional nutritionist Alisa Vitti. It involves aligning your lifestyle (workouts, diet, social life, even productivity) with the different phases of your menstrual cycle. When you work with your hormones instead of against them, you can reduce PMS, boost energy, and feel more balanced overall. 


Let’s explore the four phases of the menstrual cycle, each paired with its seasonal counterpart, and look at how you can live in sync with your body’s natural rhythm: 


1. Menstrual/Bleeding Phase (Cycle Days 1–5): Winter 

This is your body’s reset phase. Hormone levels like estrogen and progesterone are at their lowest, which can lead to fatigue and a need for solitude. Just as nature rests in winter, so should you. 


How to support yourself: 

● Prioritize rest; think naps, early bedtimes, and quiet time. 

● Limit social obligations where possible. 

● Delegate non-essentials or remove them from your schedule. 

● Opt for gentle movement like yin yoga or stretching. 


2. Follicular Phase (Cycle Days 6–14): Spring 

This is the time in your cycle when estrogen begins to rise; bringing with it increased energy, optimism, and mental clarity. Like spring, this is a time of renewal and growth. 


How to support yourself: 

● Try new workouts like dance, swimming, or brisk walks. 

● Brainstorm and start new projects; you’ll likely feel more focused and creative.

● Eat lighter, fresh foods to match your rising metabolism.


3. Ovulatory Phase (Days 15–17): Summer 

Ovulation is your peak energy phase. Estrogen and luteinizing hormone surge, making you more outgoing, magnetic, and confident; just like the high energy of summer. 


How to support yourself: 

● Engage in high-impact exercise or strength training. 

● Knock-out a new project or plan an event. 

● Schedule important meetings, presentations, or social events. 

● Communicate, network, and lean into intimate connections. 


4. Luteal Phase (Days 18–28): Autumn 

As progesterone rises and your body prepares for a soon-coming period, you may start to feel more inwardly drawn. This is a time for nesting, reflection, and slowing down, much like autumn. 


How to support yourself: 

● Prioritize self-care, rest, and mindfulness techniques. 

● Reduce caffeine and sugar to avoid mood crashes. 

● Use calming activities like baths, meditation, or aromatherapy to ease PMS symptoms.

 

By tuning into these internal shifts and adjusting your life accordingly, you’ll notice that life starts to feel less like a battle against your body and more like a dance with it. 


One helpful practice is to keep a cycle journal. By noting patterns in your mood, energy, and physical symptoms, you can help anticipate and better manage each phase as it comes. 


Your menstrual cycle isn't something to "deal with,” it's something to partner with. When you sync your lifestyle with your cycle, you can experience more clarity, creativity, and calm throughout the month. This approach doesn’t just support hormonal health; it enhances your overall quality of life. 


At IVY Integrative, you can work with one practitioner or build your own team of holistic practitioners! Reach your optimum health in-person or online. Check out our Get Started page to learn how to work with us!






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References:


  1. Vitti, A. (2019). In the Flo: Unlock Your Hormonal Advantage and Revolutionize Your Life. HarperOne. 

  2. Briden, L. (2018). Period Repair Manual: Natural Treatment for Better Hormones and Better Periods. Pan Macmillan.

  3. Northup, C. (2010). Women’s Bodies, Women’s Wisdom. Bantam. The Hormone Health Network. (n.d.). Understanding the Menstrual Cycle. Cleveland Clinic. (2023). Phases of the Menstrual Cycle.




Disclaimer:


This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.

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