Lets Talk Hormones and Cycle Syncing
By Dr. Hannah Lattanzio, PT, DPT
Introduction
There are over 50 hormones produced by the human body that are involved with various functions and body systems. In this month's blog post we will focus on the hormones involved with the menstrual cycle in addition to diet and exercise recommendations depending on your cycle.
This is called cycle syncing: changing diet, exercise, and lifestyle habits based on your menstrual cycle. Cycle syncing first came from functional nutritionist Alisa Vitt’s book WomanCode in 2014.
Cycle syncing has low research in the clinical setting, but a lot of research does support differences in activity levels, metabolism, and mood during each phase of the cycle. It can also be a helpful way to better understand your cycle and how it affects you.
While diet and exercise are interesting and important topics, cycle syncing can impact a variety of matters including fertility recommendations, family and relationships, sleep considerations, sexual health, and overall function and lifestyle habits.
It is important to note that if you are on hormonal birth control, cycle syncing will not apply. Hormonal birth control uses synthetic hormones to override your natural hormones to stop ovulation, thus no cycling. However, it is important to still pay attention to your body – syncing diet and exercise to changes to your mood and energy levels can still be helpful.
The hormones (and their functions) that create the menstrual cycle include:
Gonadotropin-releasing hormone (GnRH): released from the brain’s hypothalamus to the pituitary gland that signal the gland to create follicle stimulating hormone and luteinizing hormone.
Follicle stimulating hormone (FSH): stimulates the follicles of the ovaries to mature (most productive during bleeding).
Luteinizing hormone (LH): released by the pituitary gland and is responsible for the release of an egg from the ovary.
Estrogen: while estrogen regulates many functions, its primarily involved with the lining of the uterus during the menstrual cycle.
Progesterone: signals the body to start a new cycle and begin bleeding (if the egg is not fertilized by sperm).
Testosterone: this one may be a bit surprising, but the ovaries produce this hormone to regulate sex drive and overall regulation of the menstrual cycle (may peak around ovulation).
Cortisol: while not directly involved in menstruation, this hormone cycles as well and is highest in the second half of the cycle (after ovulation).
The menstrual cycle consists of two cycles: the ovarian and uterine cycle. The ovarian cycle consists of the follicular phase (before ovulation), ovulation (egg is released), and the luteal phase (after ovulation). The uterine cycle is made up of the period, proliferative phase, and the secretory phase (before bleeding).
The follicular period occurs before egg release while estrogen and progesterone levels are low. This causes the lining of the uterus to break down and results in bleeding (menstruation). Once the bleeding begins, FSH levels increase to encourage follicle development. As this follicle grows, it triggers increased estrogen production in the body. During ovulation (the next phase), LH, FSH and progesterone levels increase while estrogen decreases. During the final luteal phase, levels of FSH and LH decrease and progesterone rises. Combined with high levels of estrogen and progesterone the uterine lining thickens.
Diet
Day 1 to 3-7 (menstrual phase/period): prioritize foods high in protein, healthy fats, iron, and fiber.
Suggestions:
Beans
Green leafy vegetables
Lean red meat
Vitamin C assists with iron absorption so it might be worth incorporating foods high in vitamin C as well.
These include:
Berries
Bell peppers
Citrus fruits and tomatoes
Try to limit foods that are highly processed and/or contain high levels of sugar, spicy foods and alcohol as these may contribute to inflammation and make period symptoms worse. It’s important to note however this is the phase where cravings are most pronounced so listen to what feels good for you and your body.
Day 1-12 (follicular phase - begins first day of period and finishes with ovulation): consume foods high in magnesium and carbohydrates.
These include:
Avocado and other healthy fats
Black beans and flax seeds
Lean proteins
Oats and sweet potatoes
Day 12-16 (ovulation): aim for foods high in fiber and other healthy foods to support increases in energy levels.
Non-starchy veggies
Healthy fats like seeds, nuts, and avocado
Complex and high fiber foods such as quinoa and fruit
**If you are trying to get pregnant, nutrition is also very important to boost health and fertility - try increasing consumption of folic acid, omega-3 acids, and glutathione (an antioxidant)
Broccoli, okra and spinach
Almonds and sunflower seeds
Oily fish: salmon, herring and sardines
Day 16-28 (luteal phase): if not pregnant this phase is associated with PMS symptoms including bloating, headaches and mood changes. Consume foods rich in magnesium, healthy fats, and proteins to support low energy and libido.
Lean protein
Complex carbs: beans, whole grains
Cruciferous veggies: garlic, ginger, onion
Exercise
Day 1 to 3-7 (menstrual phase): low-intensity activities, energy levels are low.
Walking
Stretching/yoga
Light pilates
Day 1-12 (follicular phase): higher intensity workouts and strength training as energy levels increase.
Running
Swimming
Group fitness classes
Hiking
Day 12-16 (ovulation): peak energy levels for the highest intensity workouts. Be aware some experience abdominal pain during ovulation, impacting their choice of exercise.
Kickboxing
Spinning classes
Day 16-28 (luteal phase): lower intensity workouts with increased recovery time, greater risk of dehydration during this time.
Low-medium intensity cardio and strength training
Exercises that feel good and relieve emotional stress
