Cycle Syncing According to Traditional Chinese Medicine
It's that time of the month 📅 Moodiness sets in, cravings drive your appetite, and all you want to do is curl up in bed until it’s over. Many women experience physical and emotional symptoms during their period - but did you know that the other phases of your cycle can also dramatically impact how you feel?
Cyclical changes in hormones, energy, and appetite can have a profound impact on our daily lives, yet we often underestimate their significance. That's why we're excited to bring you expert insights from Wenlin Tan, a flow, well-being, and mindfulness coach who is passionate about supporting you to overcome overwhelm, find flow, and step into your creative power.
With over 15 years of experience at the intersection of mindfulness, creativity, psychology, and wellness, Wenlin is a certified coach and women's moving meditation specialist who helps clients find alignment and cultivate clarity, confidence, and flow in their career, health, and personal life. She achieves this through transformative tools like behavioral health coaching and the ancient wisdom practices of Qigong, Taichi, Traditional Chinese Medicine philosophy, Aqua Yoga, and Tai Chi Easy™.
With Wenlin's guidance, we will explore how to align your daily routine with your menstrual cycle, discovering the key to harmonizing your body and mind throughout the month. 🌸
What is Cycle Syncing?
In the past, we've discussed various cycles that affect daily life, such as the stress response cycle and burnout. Today, we'll be exploring a totally different approach called Cycle Syncing.
Cycle syncing is a holistic approach to well-being that aligns nutrition, exercise, and self-care with the four distinct phases of the menstrual cycle. Most people are familiar with the circadian rhythm, a biological clock that regulates energy levels throughout the day, but they overlook the infradian rhythm.
Similarly to the circadian rhythm's impact on daily bodily functions, the 28-day infradian clock affects brain chemistry and physiology differently throughout the month.
Your body's infradian rhythm regulates physiological processes, including the release of sex hormones, growth and metabolism, menstruation, and menstrual cycle activity.
The menstrual cycle has four phases, including follicular, ovulatory, luteal, and menstrual. As a result of the fluctuation of hormone levels throughout these four phases, energy, moods, and cravings change.
Have you ever wondered why you crave sugary foods like chocolate during the menstrual phase? This is because your body requires more energy at this time. However, during the follicular phase, this inclination decreases.
By acknowledging and embracing the unique needs of each menstrual phase, cycle syncing is a powerful tool for optimizing physical and emotional well-being throughout the menstrual cycle.
The expert Wenlin Tan explains it beautifully: “Essentially, cycle syncing brings us back to our relationship with the body.”
How you relate to your body is deeply layered with memory, experience, and social conditioning; from emotions encoded within your first menstrual experience to how you learned to cope with (or suppress) the shifts in your cycle over time.
For many menstruating women, tuning into the nuances of the menstrual cycle can open the door to understanding intimacy, ambition, boundary-setting, and self-worth.
This can be overwhelming. If you’re learning about cycle-syncing for the very first time, Wenlin Tan recommends reflecting on one important question to guide the educational journey:
“What's your intention behind exploring your cycle? It’s important to revisit this intention throughout the journey of educating yourself through cycle syncing.”
The Science Behind Cycle Syncing
A 2018 study examining the rhythmicity of the menstrual cycle in healthy women, found that factors like diet, stress, and exposure to environmental toxins could impact sex hormones, potentially disrupting their natural rhythm. According to this study, therapeutic interventions such as dietary adjustments are crucial to restoring and maintaining rhythmicity.
Simply put, because external factors can affect our menstrual cycle, engaging in a healthy lifestyle is essential to protect it. Cycle syncing has gained attention in this context, although research on this approach is limited. Alisa Vitti, an integrative nutritionist, has highlighted in her books "In the Flo" and "Women Code" the significance of this topic.
Vitti's work extends beyond aligning food and exercise with menstruation; it also focuses on social and creative activities. For instance, during the follicular phase, characterized by heightened creativity and planning, Vitti suggests it is an opportune time for organizing tasks and activities. By having a holistic perspective on cycle syncing, you’ll be naturally emphasizing interconnectedness of various aspects of your life with the menstrual cycle, enhancing your overall health.
The menstrual cycle has four phases:
Menstruation: The menstrual cycle begins with menstruation, where the uterus sheds its lining in preparation for the next cycle. During this phase, levels of estrogen and progesterone are typically at their lowest.
Follicular Phase: In the follicular phase, immature egg follicles develop in the ovaries. Estrogen levels gradually rise during this phase, contributing to the maturation of the eggs.
Ovulation: Ovulation marks the release of a mature egg from one of the ovaries. When estrogen levels reach a critical point, they signal the brain to initiate a significant luteinizing hormone (LH) surge. This surge is instrumental in triggering the release of the egg. Estrogen levels drop immediately after ovulation.
Luteal Phase: Following ovulation, the empty follicle transforms into the corpus luteum, producing progesterone. Progesterone levels increase during the luteal phase and peak approximately 7 days before the onset of menstruation. This hormone is vital in preparing the uterus for pregnancy by thickening the uterine lining. If pregnancy does not occur, progesterone levels decrease, leading to the start of menstruation and the beginning of a new cycle.
Menstrual cycle syncing can offer several advantages, including optimizing the positive aspects of each phase of the cycle. It can prevent frustration by aligning tasks with your current menstrual phase and promoting a more balanced approach to activities. This involves adjusting your exercise routine to match your energy levels and refining your nutrition to meet specific phase-related needs.
Is Cycle Syncing Yet Another Impossible, Irrational Standard for Women?
For all of its promise in battling burnout culture, the cycle syncing method has some important downsides. Firstly, the lack of scientific evidence hinders the method's credibility. The complexity of the topic makes it difficult to understand and account for all relevant variables. Although some studies suggest it might help relieve menstrual symptoms and improve well-being, more research is needed to confirm this evidence.
The individual differences in women's hormonal responses complicate matters further. The effectiveness of cycle syncing can vary widely, given the unique compositions of hormones in each woman. Further, hormonal profiles fluctuate, making it difficult to develop a universally applicable cycle-syncing approach.
Lastly, the method can add to the already significant pressure on women to “do it all” and “be it all”. The meticulous tracking of menstrual cycles and the consistent adjustments required in diet, exercise, and lifestyle takes consistent time management and planning. This demand is particularly challenging for women managing multiple responsibilities, adding an extra layer of stress to their lives. In particular, athletes may struggle with this method, as it emphasizes listening to the body rather than constantly pushing.
For women who are already struggling to carve out time for their personal care, Wenlin Tan acknowledges that syncing up an impossible calendar of commitments with menstrual cycle awareness can feel suffocating.
“My approach has always been gentle. I encourage a slow curiosity, promoting awareness while layering on not taking on too much information at once,” says Tan.
In this sense, Tan compares cycle syncing to getting to know someone new. You wouldn’t bombard a first date with questions and expect to know them in an hour. With cycle syncing, the key is to start slowly. Tan recommends approaching the information with curiosity, and taking time to feel how it lands in your own experience.
Cycle Awareness in Traditional Chinese Medicine (TCM)
Traditional Chinese Medicine (TCM) provides a holistic perspective on the menstrual cycle, examining often overlooked factors like blood color, texture, cycle duration, and frequency. To explain this complex cycle, TCM practitioners metaphorically divide this cycle into four seasons—summer, spring, autumn, and winter.
Traditional Chinese Medicine (TCM) offers valuable recommendations aligned with the menstrual cycle's four distinct phases, each influencing energy levels.
During menstruation, for example, “We are losing blood,” says Tan. “According to TCM, menstruation is the most vulnerable point of time. In the realm of yin yang, menstruation is the Yin of yin. The best approach to managing your energy - if you were to sum it up - is to conserve. Don't expand too much unnecessarily.”
TCM warns that dysregulation in this cycle may lead to issues like PMS and painful periods. As Wenlin explains, “According to TCM, the right approach for the body is also the approach that's most beneficial for the emotions and the mind during each phase of the cycle. This is because in TCM the way of thinking is correlational thinking or correspondence thinking, unlike the Western approach of cause and effect.”
According to the Western school of thought, for example, getting your period is understood as a cause of tiredness. In Traditional Chinese Medicine, however, there's a belief that symptoms arise simultaneously and in energetic balance with each other. In TCM, on the other hand, your period arrives during the winter season of your cycle as you prepare to conserve and regenerate your resources.
Developing this more nuanced understanding of what’s happening throughout menstruation can open a dramatically difference perspective on how you care for yourself throughout your cycle.
Who Can Benefit from Cycle Syncing?
Honestly, anyone who has a period can benefit from cycle syncing! Cycle syncing is a powerful method for practicing self awareness that women practicing it can customize to meet their unique needs. While anyone with a menstrual cycle can benefit from cycle syncing, those who experience the following symptoms find this approach to energy management especially helpful:
Overwhelming mood swings: Cycle syncing encourages consistently checking in with your emotions. It is particularly beneficial for people seeking great emotional awareness and a stronger mind-body connection. By syncing your cycle, you become more aware of what is happening in your body and can address mood fluctuations and energy levels associated with each phase.
Constant menstrual pain: Menstrual pain is a common complaint, but it doesn't have to be a constant companion. Cycle syncing can help you identify and manage your pain triggers, whether it's through dietary changes, exercise, or stress reduction techniques.
Difficulty planning around menstrual symptoms: By tuning into your cycle, you gain valuable insights into your energy peaks and dips throughout the month. Instead of scheduling activities or projects wherever the fit in your calendar, you can strategically plan more demanding tasks for your high-energy days and save your lighter activities and self-care for low-energy days.
How to Sync Your Nutrition, Fitness, and Sex Life to Your Menstrual Cycle
The tides and currents of the cycle phases can bring emotional turbulence and mental exhaustion. It is possible to achieve emotional balance and mental resilience through cycle syncing, which aligns lifestyle habits with hormonal fluctuations.
Menstrual Phase
Season: Winter
The menstrual phase, marking the onset of the menstrual cycle, occurs when estrogen and progesterone levels fall and the endometrium sheds. Usually, this phase lasts three to five days. People may experience cramping during this time as their uterus contracts. Other common indicators include mood changes, food cravings, bloating, breast tenderness, and acne.
Nutrition
It is common for women during menstruation to indulge in unhealthy foods like sweets, pizza, and chips, not just because they're tasty but also because we look for anything that will boost our energy levels. However, consuming such foods can disrupt hormonal balance. For a more nutritionally beneficial approach, consider eating these foods:
Eat green vegetables, lean meat, legumes, and lentils to replace the iron lost during bleeding.
Boost iron absorption with citrus fruits, berries, broccoli, and red peppers.
Menstrual heavy bleeding can be reduced by vitamin K in leafy greens, blueberries, cheese, and eggs.
Incorporating magnesium-rich foods into your diet can help reduce period cramps. For example, you can eat foods like spinach, almonds, avocado, bananas, and dark chocolate, which are all high in magnesium.
Exercise
Because you have lower energy levels, engaging in high-intensity exercises may negatively impact your health and overall performance. You can improve your understanding of what activities are suitable during your period by considering these tips:
Exercises such as walking, foam rolling, and mat Pilates can help reduce cramping.
Be mindful of your body's signals before starting any exercise.
You should drink plenty of water during your period to reduce bloating, fatigue, and cramps, which will make exercising more comfortable and practical for you.
If you come home exhausted after work? Take a rain-check on exercise and nap instead-
Sex
Menstruation and sex are often taboo topics that women don't discuss openly. As a result of hormonal shifts during the menstrual phase, sexual interest can actually be enhanced. Here are some tips for sexual health and well-being during the menstrual phase:
To relieve cramps, try gentle internal massage techniques.
Using clitoral stimulation, discomfort can be relieved.
To understand where both of you stand on this topic, you should talk to your partner about it.
Follicular Phase
Season: Spring
In this phase, your endometrium thickens due to the rise of estrogen levels. High levels of these hormones increase energy levels, moods, and even cognitive function. Follicular phase durations differ from person to person, but they follow menstruation and precede ovulation. It's a time for beginnings, for fresh starts.
Nutrition
As the follicular phase begins, prioritizing foods that support estrogen production, such as plant-based compounds, is vital. Maintaining hormonal balance can be achieved by eating cruciferous vegetables, fermented foods, and healthy fats like avocados, flaxseeds, and pumpkin seeds. Here are some nutrition tips to follow during the follicular phase:
You can balance estrogen by eating broccoli, cauliflower, cabbage, and kale. Plant-based compounds that mimic the body’s natural estrogen
Consume fermented foods like kombucha, sauerkraut, and kimchi for hormonal benefits.
Healthy fats like avocados, flaxseed, and pumpkin seeds contribute to hormonal stability.
Fuel your higher-intensity workouts with lean proteins and complex carbohydrates like whole wheat, brown rice, and quinoa.
Exercise
Take advantage of the rising energy levels and engage in more dynamic and challenging exercises during this phase. Here are some exercise tips for the follicular phase:
Take advantage of increased energy levels and boost exercise intensity by running, biking, dancing, hiking, and jumping rope.
Listen to your body's signals and adjust your workout intensity accordingly.
Make workouts engaging by incorporating a variety of exercises
Sex
As estrogen levels rise during the follicular phase, libido and sexual receptivity increase. The surge in hormone activity provides an ideal environment for discovering new ways to enhance intimacy. Here are some tips for sexual health and well-being during the follicular phase
Focus on emotional well-being and connection during intimate moments, fostering a positive and satisfying sexual experience.
Try new positions, massage techniques, or role-playing to keep sexual experiences exciting.
Ovulation Phase
Season: Summer
Ovulation occurs when estrogen levels peak from the follicular phase, triggering the release of a mature egg. This occurs around day 14 of a 28-day cycle and is associated with increased libido, thicker discharge, and a slight rise in basal body temperature.
Nutrition
During ovulation phase, a balanced diet is crucial to support the body's fertility and overall health. Increasing estrogen levels result in the liver actively processing excess estrogen, thus emphasizing the need for foods that balance estrogen levels. Here are some nutrition tips for the ovulation phase:
You can counter ovulation's heat by eating cooling foods like red bell peppers, spinach, tomatoes, leafy greens, raspberries, and strawberries.
Prioritize fiber-rich foods to support the large intestine, increase transit time, and aid in flushing out excess estrogen efficiently.
You can prevent acne and bloating caused by estrogen by eating foods that promote antioxidant well-being and provide vascular support for the ovaries.
Exercise
During the ovulation phase, characterized by peak estrogen and luteinizing hormone levels, women often experience their highest energy levels, making it an opportune time for more intense workouts. Here are some exercise tips for the ovulation phase:
Take advantage of the peak energy levels by incorporating high-intensity workouts such as HIIT (High-Intensity Interval Training) and kickboxing.
Make sure you adjust the intensity of your exercise according to how your body reacts during this phase.
Exercise consistently while you have the energy!
Sex
During ovulation phase, increased estrogen levels contribute to heightened sexual desire and sensitivity, making it a particularly opportune time for intimate connection. Here are some tips for sexual health and well-being during the ovulation phase:
You're more likely to enjoy heightened pleasure during the ovulatory phase. Embrace this aspect of your sexuality.
Don't be afraid to communicate your desires and guide the experience.
You can use this phase to become more aware of yourself and to reflect on your actions.
Luteal Phase
Season: Autumn
During the luteal phase, the corpus luteum releases increased progesterone, preparing the uterus for pregnancy. Some women experience premenstrual symptoms like bloating, breast tenderness, mood changes, and headaches.
Nutrition
PMS alert! Eating cruciferous vegetables and sweet potatoes can help you manage PMS, hunger, and cravings during the luteal phase. Opt for magnesium-rich snacks such as dark chocolate, nuts, and seeds to combat fluid retention.
You can control blood sugar levels and curb sugar cravings by eating complex carbohydrates like brown rice, quinoa, and sweet potatoes.
Consume fiber-rich foods such as cruciferous vegetables, leafy greens, chickpeas, and apples to support digestive health.
Drink plenty of water to reduce bloating, brain fog, and other PMS symptoms. Hydration is essential for overall well-being during the luteal phase.
Consume foods rich in B vitamins, such as leafy greens, to support progesterone production and maintain hormonal balance.
Exercise
During the first five days of this phase, elevated estrogen, testosterone, and progesterone levels provide a good dose of energy, making it perfect for strength training. As your hormones drop in the second half, you should do more relaxing exercises, such as stretching.
Prioritize strength training in the first half for muscle gains.
Transition to less intense workouts in the second half for flexibility, like yoga.
Listen to your body and adapt your exercise routine based on energy levels and hormonal changes during this phase.
Sex
Despite a robust sex drive in the first half of the luteal phase, libido usually declines in the second. During this phase, lubricants and foreplay can enhance comfort and pleasure.
Embrace slower-paced sexual activities.
Use lubricants to enhance comfort during intimacy.
Communicate openly with your partner about changing desires and preferences.
Tools to Help You Get Started with Cycle Syncing
Diving into cycle syncing might seem like a bit much at first, but trust me, with the right tools, you'll be rocking it in no time! Loads of cool apps make understanding the whole cycle thing way less complicated. Want to know when your energy is going to be on fire? These tools have your back. It's like having a personal guide to navigate the ups and downs of your menstrual cycle. So, grab your phone, check out these tools, and get ready to sync up with your cycle like a pro!
Simplish App: Seamlessly sync workouts with Google Calendar, making menstrual cycle-aligned exercise planning effortless.
Menstrual Tracking Apps: Clue or Flo offers symptom tracking and insights features, aiding lifestyle adjustments based on your menstrual cycle.
Meal Planning Apps: Mealime or Paprika help organize nutrient-rich meals, supporting energy levels during different menstrual phases.
Sleep Tracking Devices: Fitbit or Oura Ring monitor sleep patterns, aiding adjustments for better rest and recovery.
Cycle Syncing Workbooks: Books like "In the Flo" or "The Optimized Woman" offer in-depth insights and worksheets for optimal well-being through cycle syncing.
And our guest expert’s recommendation for a tool to get started with cycle syncing?
“You'll find 10,000 tools including cycle tracking apps and companies selling various products such as menstrual cups and recyclable tampons,” says Tan.
With so much information about cycle syncing out there, it can be difficult to know where to begin (-and whether you’re being scammed). Instead, Tan suggests asking a couple of questions to guide you to a deeper understanding of yourself while searching for information:
“How do you hope to feel? And, what's your relationship with your body?”