My Personalized Cycle Syncing Method and How to Develop Your Own

Cycle syncing is a fantastic method for managing dysmenorrhea, PMS, PCOS, and other uterine complications. However, it is an under-researched topic and something that I think should be highly personalized per individual. When I first started cycle syncing, I quickly became overwhelmed trying to strictly follow the routines I found on the internet, which included changing my diet and exercise habits every week or so. This led to burnout, which in turn worsened my PMS and dysmenorrhea symptoms. Additionally, I generated a lot of food waste since my cravings are all over the place during my period, so sticking to a set meal plan didn't work. Instead, I created a simplified cycle syncing routine based on intuitive living that I could easily stick to without feeling overburdened, and I would like to help you do the same! The first thing I did was to develop a consistently balanced diet full of variety and whole foods. Based on my research into holistic health methods, good nutritional habits are critical for maintaining both physical and mental health. I find the concept of changing your diet to get certain nutrients at differing points of your cycle a bit ridiculous because these are all essential nutrients that we should be getting daily anyway. Focusing on a well-balanced diet full of whole food sources is way easier than trying to remember what to eat when. If you’re unable to eat your vitamins because of a busy lifestyle or food scarcity, taking a multivitamin can help you reach your recommended daily nutrient intake. However, food sources are preferred for the fiber, protein, and fatty acids they provide. Next, I had to determine what affected my menstrual symptoms specifically. Some people I know can continue living life as normal and have no adverse menstrual symptoms, while I am roiling with pain if I don't take specific actions during my luteal phase. The basis of my cycle syncing routine revolves around a 7-day lifestyle reset a week before my estimated period start. During this time, there are a few things I do that should be universal for those of us struggling with painful menstruation, according to research on the diets of women with severe menstruation symptoms vs those without. These include: completely cutting out processed foods, added sugar, and alcohol hydrating and getting abundant, good-quality sleep Everything else I do during this time is intuitive and personalized to me. I am sensitive to dairy, so during my 7-day cleanse, I will avoid it except for yogurt; that way, I minimize the chance of having period poops when my period comes around. If I feel capable of intense workouts, I’ll do them. If I feel more tired than normal, I will do less. If I feel like socializing, I’ll go out. Do whatever makes you feel good, and don’t compare what you do to others. Also, be aware that what feels good this month might not be the same next month. Expecting life to be monotonous and routine at all times is not realistic and will lead you to burn out. Focus on being adaptable and prioritizing yourself leading up to your menses. So to recap, the steps to build your cycle syncing plan are: Consistently get your recommended daily intake of vitamins, minerals, fiber, and other necessary nutrients. A more detailed plan on how to realistically do this will be posted if you guys are interested (let me know in the comments!). Determine what your body needs. Do you notice cramping before your actual period? Do you like to keep intensely active during your luteal/menstruation phases, or do you need to cut back? Get really in tune with your body so you can know what you need to do to feel your best during this time. Make a plan you can stick to. For me, consistently balanced eating plus a 7-day lifestyle reset during my luteal phase is enough to make a difference in PMS/dysmenorrhea symptoms and is easy enough for me to maintain. Depending on the severity of your symptoms and your ability to remain consistent, your plan may include stricter actions over a longer period. Learn how to listen to your body and adjust as needed. You can’t be perfect all the time. Learn how to notice subtle changes in your body that alert you to a needed reset. For me, that’s cramping during my luteal phase. Also, due to the nature of being a menstruating person, your moods and energy fluctuate naturally, and that is okay! Learn to be flexible with yourself. Intuitive living >> strict routine that you can't be consistent with. (Bonus) Get blood work done. This one is not a necessity to develop a good cycle syncing method, but it will definitely help. Knowing if you have any vitamin deficiencies or possible hormonal challenges adds a level of information that will improve the accuracy of your syncing plan.

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My Personalized Cycle Syncing Method and How to Develop Your Own

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