MENSTRUAL PHASE Cycle Syncing Guide
What is cycle syncing?
Cycle syncing is making diet & lifestyle choices to support the monthly female hormone cycle.
MENSTRUAL PHASE
DAYS: 1-5
BODY'S MESSAGE: "Not pregnant."
FOCUS: shedding lining = detox phase
ENERGY: low
Be extra gentle with yourself during this "monthly detox" menstrual phase of your cycle.
PHYSIOLOGY: uterus lining is shedding because there is no pregnancy
HORMONES: lowest concentrations, giving you ability to make integrated, strategic decisions (how do they change throughout the month?)
WORK: evaluate projects + goals
MOVE: low intensity (stretch, walk, yoga, rest)
NUTRITION: protein, fat, nutrient-dense foods to replenish nutrients, hydration (minimize inflammatory oils, fried foods, caffeine, and alcohol)
What comes next?
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handout template
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References
Vitti, A. Cycle Syncing. Flo Living. Retrieved from https://www.floliving.com/floliving-blog/.
Baker, F. C., & Driver, H. S. (2007). Circadian rhythms, sleep, and the menstrual cycle. Sleep medicine, 8(6), 613–622. https://doi.org/10.1016/j.sleep.2006.09.011
Escalante Pulido, J. M., & Alpizar Salazar, M. (1999). Changes in insulin sensitivity, secretion and glucose effectiveness during menstrual cycle. Archives of medical research, 30(1), 19–22. https://doi.org/10.1016/s0188-0128(98)00008-6
D'Eon, T., & Braun, B. (2002). The roles of estrogen and progesterone in regulating carbohydrate and fat utilization at rest and during exercise. Journal of women's health & gender-based medicine, 11(3), 225–237. https://doi.org/10.1089/152460902753668439