Cycle Syncing 101

Many women are surprised to find out that we have four distinct phases of our menstrual cycle! This is why its called the menstrual CYCLE! And there are loads of things we can do to support our bodies through the changes it experiences each month, for a happier body and mind.

The health of our cycle is indicative of our overall health and wellbeing, so if you struggle with hormonal imbalance, conception issues, severe PMS, painful or irregular periods, your body is calling out to you for extra support!

Similar to the phases of the moon, we to go through a flow of energy throughout the month that serves a purpose that is greater than what’s happening hormonally. When we can tune in and honour the changing energy that accompanies each phase, we can experience greater flow in our bodies and our lives.

"When We can tune in and honour the changing energy that

accompanies each phase, we can experience greater flow in our bodies and our lives."

The good thing is that with some simple nutritional and lifestyle practices, along with specific herbal support during each cycle phase, things can improve quickly!

Let’s go through the phases of the cycle together. I will explain what’s happening in the body and how to support it with foods and lifestyle, and my chosen herbal accompaniments! Keep in mind that the days may not be accurate for you. A normal cycle is anything between 21 and 25 days that is consistent.

Let’s start with the phase we all know well- menstruation. The bleed.

Menstruation occurs on days 1-5 approximately. The uterine lining begins to shed as a result of decreased levels of progesterone, and of course, a lack of conception in the cycle prior. Progesterone and estrogen levels start off low, and estrogen gradually begins to increase.

Think of the menstrual phase like the new moon. The dark moon. We are lingering in our shadows, not wanting to be seen. Our energy is at its lowest point on day one, and to support ourselves best we need to honour our energy. It is a time to tune inwards, reflect on the past month, and simply rest and recuperate. You may notice you withdraw from being social at this time, this is the reason! Honour yourself and enjoy the monthly "reset" that this phase brings.

Nutritional support:

• warming, easy-to-digest foods

• complex carbohydrates + beans

• high water content fruits and vegetables

• iron-rich foods like seaweed, greens, fish, and pumpkin seeds

• meat/organs to replenish iron from blood loss

Movement:

Opt for gentle movement like yoga or walking during the first 3 days, and then you can pick up the pace- and the weights! Estrogen levels are rising, and estrogen has an anabolic effect… use it to help build muscle.

Herbal support found in the members shop:

Womb Love Herbal Infusion. Drink 1-3 cups per day to help reduce cramping, improve digestion, replenish lost iron, reduce bloat, and quell nausea. It also improves efficiency of the bleed. Many of us shy away from a tea regimen because it takes slightly more work to stay consistent, but teas are one of the gentlest and most nourishing forms of herbal medicine not to be overlooked!

Cramp Bark Tincture. Cramp bark, as the name would suggest, is indicated for cramps! Crampbark helps relax smooth muscle, easing menstrual cramps. It is also a great ally for excess bleeding. Keep this tincture on hand to reduce pain and cramping within minutes! This one can also be used for GI related pain, like gut spasms that can happen for those with IBS/IBD. Lastly, cramp bark can be used for my ovulation pain girlies! Take during ovulation if needed.

Ginger Tincture. Ginger is one of my favourite womb supporting herbs because it warms the womb. Many of us have a cold tissue state in the womb. Cold = stagnation. We want a "warm" womb that has good blood flow, because the smoother the flow of blood the less the uterus needs to contract to shed. When things are cold and stagnant we often experience an increase in pain and cramping, and also an inefficient flow-- scanty, irregular, clotty. Another bonus of ginger is that it relieves pain! Not just pain from menstrual cramping but it can be helpful for headaches (specifically headaches that respond well to heat applied). It is also excellent for nausea. An overall great medicine to have on hand for when it is needed. For menstrual support, start taking a dose or two of ginger tincture daily 2-3 days before expected menstruation, through until bleeding stops.

Next comes the follicular phase, which technically begins day 1 of menstruation, and lasts until ovulation which is usually between day 10 and 14.

During this phase, estrogen is on the rise, driven by FSH (follicle stimulating hormone) in the ovaries. The body is preparing a beautiful ovum to be released at ovulation, and the uterus is replenishing that thick, cozy lining for potential conception.

Creativity and receptivity are rising along with your hormones in this phase! Use it to your advantage by trying something new, or putting yourself out there in your business or personal life! A great time to set up a date- our animalistic tendency to seek out a mate prior to ovulation can be felt from within. Flow with it!

Nutritional support:

• foods that metabolize estrogen such as cruciferous veggies, beans and legumes, sprouted and fermented foods

• energy boosting dark leafy greens and juicy colourful fruits and vegetables

• protein, nutrient rich foods (when are these not important for cycling women!?!)

Movement:

Movement can be whatever you want it to be during this phase! You have the energy for higher intensity, if that’s your thing. Book your HIIT or spin class, or try a new form of exercise that challenges you.

Herbal support found in the members shop:

Womb Love Herbal Infusion, on repeat. Let’s be honest—it’s kind of a whole-cycle supporter. It’s going to continue to replenish your iron stores, and tone the reproductive system as a whole.

Womb Wisdom Tincture. This tincture contains some of the best and most powerful female reproductive tonics that help to balance hormones, increase progesterone (a happy, relaxing hormone), reduce PMS, boost fertility and prepare for healthy menstruation. I suggest this tincture for those that experience deeper PMS symptoms, have irregular cycles, or those that are in the peri and postmenopausal time. If you have a regular cycle that is not particularly difficult, you may not need these herbs! Note: if you are taking womb wisdom, you will start on day 5 of your cycle and continue until first day of menstruation. Take at least 5 days off or if your bleed is longer, wait until bleeding stops to resume.

Calm & Cool Capsules. For women that have had a particularly difficult menstruation, or are experiencing long-term stress and anxiety, herbs that gently support the nervous system can be helpful in general to create more ease in life, in the body, and as a result, in the menstrual cycle. If you are depleted and wired, these capsules may be able to ground and support you.

Remember, if you feel really good during this phase, don't feel the need to push herbal support! General supportive teas are great to continue, but don't feel the NEED to be regimented with your herbs if you feel good!

Next up, ovulation. Days 14-16, on average.

Estrogen is at its peak, progesterone continues to rise to prepare for pregnancy. Testosterone also peaks high to increase libido as a signal that the egg is ripe and ready for some spermies. Our biological wiring to conceive is so interesting-- if you have a healthy cycle and hormones are {somewhat} balanced, this increase in desire happens naturally. Enjoy it!

Relate the energy of this phase to that of the full moon. Big, bright, beautiful. Eye catching and seductive. This is YOU! Ps. tell me you’ve noticed your gorgeously glowy ovulation skin…it’s almost unfair!

Nutritional support:

• Liver-loving foods: bitter greens, apples, dark berries and cherries, green tea, spices, and dark leafy greens

• High-fibre foods: beans/legumes, cruciferous veggies, avocado, and psyllium husk…the more the merrier in this phase. If upping fibre, up water intake!

• Increase the spice-content of your foods for more antioxidants! Make that golden milk latte, or add extra spices to your cooking.

Movement:

Movement is similar to that of the follicular phase- use that energy while you’ve got it! Anything goes. Intensity may support you if you’re not experiencing burnout. Keep in mind that it is normal for many women to experience some cramping or sensations in the womb during ovulation. If this is you, honour that. Slow down your movement, opt for hot/warm restorative yoga or take it easy.

Herbal support for Ovulation:

Revitalizer Herbal Infusion. Drink 1-3 cups daily to support liver function, detoxification, and energy levels. The ovulatory phase is very short, you can continue to drink revitalizer through the luteal phase as well, and it will gently support water balance to reduce the puffiness and stagnation that often arrives during that time.

Glow Tonic Tincture. Helps support liver function and boosts detoxification and digestion. Super helpful for preventing PMS and cycle-related acne. Can be taken throughout the month, or specifically the period from ovulation until menstruation to gently support the liver.

Last but certainly not least is the Luteal phase. The Luteal phase is post-ovulation until the first day of your next period, days 14-28 approximately. I say approximately because every cycle varies slightly in terms of length. This is where tracking using various methods comes in handy.

After the release of the egg during ovulation, a corpus luteum develops around the egg that produces more progesterone. At the beginning of the luteal phase both estrogen and progesterone are high, and if the egg is not fertilized, the body is signalled and levels start to decrease. The body is preparing then to shed all that was built up over the last month, leading us back to menstruation. Estrogen levels reduce most dramatically, and progesterone starts to dominate before they both deminish at menstruation.

Energetically this is the “get shit done” phase of the cycle. The brain is in a task-oriented state and it’s a great time to get the rather mundane tasks like organizing finances, scheduling, etc. out of the way while it feels easier!

Nutritional Support:

• blood-sugar balancing foods like complex carbs, unprocessed fats like avocado, coconut, olive oil, olives, and animal protein

• serotonin-producing, magnesium-rich foods like leafy greens, quinoa, buckwheat, dark chocolate (women rejoice!), spinach, and pumpkin seeds

• roasted veggies, beans and lentils, greens, spirulina, seaweed

Foods to avoid during the luteal phase (and all phases) are alcohol, sugar, processed foods, carbonated beverages, red meat (if digestion suffers), dairy, and artificial sweeteners.

Movement:

Movement will start to slow down again, and it’s important that as your hormone levels and energy drop, the intensity of your movement decreases. Weight training, yoga, biking, walking, and lower-impact activities will be supportive.

Herbal support for the luteal phase:

Womb Love Herbal Infusion. 1-3 cups per day to reduce symptoms of PMS and prepare for upcoming menstruation.

Nourishing Nervine Herbal Infusion: 1-3 cups per day to combat anxiety or mood swings, improve sleep, and give and overall sense of calm.

Glow Tonic Tincture. Helps support liver function and boosts detoxification and digestion. Super helpful for preventing PMS and cycle-related acne.

Womb Wisdom Tincture--contains some of the best and most powerful female reproductive tonics that help to balance hormones, increase progesterone (a happy, relaxing hormone), reduce PMS, boost fertility and prepare for healthy menstruation.

These are general recommendations, but each and every cycle is different! Each person has a different experience of their cycle, most often related to diet and lifestyle, and there are medical conditions that can affect hormones and cycle health. Supportive and nourishing herbals mentioned in this post can be greatly supportive, but if you desire more customized recommendations based on what you are experiencing, your health history, etc. please join the membership and purchase a consultation found in the apothecary shop. I would be happy to support you with a tailored protocol.

I hope you leave this blog post with a better understanding of your cycle and how to support it to improve your hormone balance and overall wellbeing month-to-month. We spend an average 40 years flowing through these phases, so it’s worth tuning into them and making them a positive experience. Magic will happen!

Follow me on instagram @integrationherbals if you don't already--look down my feed for past posts related to cycle syncing and general cycle health! I did a whole series on this topic that you can dive into more deeply. I am taking a bit of time off of IG so don't reach out to me there, but enjoy the posts if they resonate!

Loving you

Jenna