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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Health
Cycle-syncing is about understanding your menstrual cycle phases so you can eat right, train smarter and feel your best every day by balancing your hormones, boosting energy, and metabolism.
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During your period, your estrogen and progesterone are low, so take nutrient-rich foods like iron and protein, and also self-care, as it reduces fatigue and supports hormone balance.
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During this phase, the energy levels increase, making it the perfect time for high-intensity workouts, strength training, and protein-packed meals for muscle growth and fat loss.
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During this phase, high estrogen levels increase confidence and performance, as do challenging workouts, social activities, and eating foods that are rich in zinc and antioxidants, as they support fertility and energy.
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During this phase, progesterone rises, which causes bloating and cravings, so focus on workouts which don't require high-energy, whole foods, complex carbs, and magnesium-rich snacks to support mood, digestion and energy.
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You can do workouts according to your cycle, simple yoga or walks during periods, strength training in the follicular phase, intense cardio at ovulation and low-impact workouts in the luteal phase for results.
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Eat iron and protein during periods, light protein and veggies in the follicular phase, zinc and antioxidant-rich foods during ovulation and complex carbs and magnesium in the luteal phase for energy and mood balance.
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Along with diet and exercise, sleep and stress can also impact your menstrual cycle, so keep a check and stay hydrated, sleep well & stress less.
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Following your cycle helps improve energy, focus, enhance muscle growth, improve mood and digestion, so that you can feel your best every day.
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Cycle-syncing is about balancing your food, exercise, and habits, which follow your body cycle and make you healthy.
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