Cycle Syncing

Hi there! I’ve been wanting to write this for a few weeks, but I felt that I needed to do some more personal research before I shared my thoughts. The basis of this post is that I am SO over the lack of attention given to women’s health. Why is it that women are required to literally produce life and continue the human race, but there is such a deficit of information provided to us on our bodies and the ebbs and flows we go through monthly? Why do women have to choose between excruciating period cramps or the many (often comparably painful) side effects that come with birth control? Why are we not told about the impact of our 28 day cycles in comparison to the 24-hour cycle the world runs on? If you were to ask any woman (or person with a uterus), they would have a story about a time that a doctor attributed their pain to their period. They would share that they are constantly tired, or their emotions are fluctuating more than usual, or that they were pressured to go on birth control by a doctor who considers it a “cure-all.”

Why is it that I have been on estrogen and progesterone birth control for 6 years, and only this past August did a doctor tell me that estrogen birth control can be dangerous for women who experience migraines with an aura? I’ve experienced migraines for 11 years, so this was definitely in my file for them to see. The unfortunate thing is, my options were switch to the mini-pill (progesterone only), the copper IUD, or “natural family planning.” Which brings me to the inspiration behind today’s blog post — going off of birth control and learning about my body for the first time in my adult life.

When I was in health class, they taught us that we would have a monthly period, and they explained how a pregnancy developed. Maybe ovulation was mentioned, and of course they told us to practice safe sex and to be cautious of STDs, but I don’t remember them ever mentioning the phases of our cycle, or the changes in estrogen and progesterone levels, or the importance of food to these phases. I only heard about cycle syncing through TikTok a few years ago, but since I was on birth control I wasn’t going through these monthly adjustments. Don’t get me wrong — I didn’t have a bad birth control experience, and it did help regulate a lot of things for me. I would consider getting back on it in the future if I found a safe and comfortable option, and I think that whatever form of contraception you choose to use is none of my business. I mostly want to explain why I’m so frustrated about the past 6 months, and what I’ve learned so far.

I decided to try the mini-pill in September, but I hated it so much that after only 2 months I had to get off of it. TMI, but I was getting a full period every other week, my hair was falling out (??!), I felt horrible in my body, and my emotions just felt weird all the time. There’s typically a 3 month grace period you’re supposed to give when you’re trying a new medication, but I also don’t feel like advocating for feeling awful for 3 months while you “adjust” and hope for the best. I also definitely don’t think it’s fair that women have to play trial-and-error for birth control, not knowing which of the massive “side effects” list you’re going to become a victim to (seriously, have you ever read the list? It’s terrifying). I could also rant about the fact that male birth control has been denied continuation because of the trial members experiencing some of the side effects that hormonal medication can have, something we women know all too well :)

Exhibit A:

Can you feel me rolling my eyes?

Regardless, I knew that if I got off of birth control after so many years that I might have a long adjustment period, and I might feel unsure in my body. Not only did I open myself up to the horrors of Premenstrual Syndrome (something that probably still haunts my family to this day — combine being a teenage girl and PMSing and you don’t get a very pleasant Chloe experience), but I also was going from being on a regulated level of estrogen and progesterone for months at a time to shifting levels every day. You see, because we suspected my migraines might be partially hormonal, my previous gynecologist advised me to skip the sugar pill (which gives you your period) and only have a period every 4-6 months. This would prevent the sizeable shift in hormone levels which can trigger a migraine. I stuck to this routine for about 2 years, and I honestly loved it because I never had to worry about my period or hormonal changes affecting my daily life in the way I do now. Which is part of the reason I was so nervous to get off of my birth control altogether, and so annoyed in the first place that I had to switch to the mini-pill. Everything got messed up, and now here I am, starting over.

It’s been 3 months since I stopped taking birth control, and while I’ve friends have told me that it took them up to 8 months to regulate, I have noticed my body falling into a routine. I didn’t practice cycle syncing in November or December as I was way too busy with classes and finals and travel and I didn’t really have the mental capacity to dedicate my time and research to it. So once January came around and I had time to recalibrate, I took the space to look into the female menstrual cycle. If you’re unfamiliar (or just need a quick re-cap), there are 2 main phases: follicular & luteal. Your cycle starts when your period starts, which also begins the follicular phase. During this time, your estrogen levels are rising, which also means your energy is up. After about 14 days (everyone’s cycle is different, I believe the average is about 28-35 days), you ovulate. This lasts roughly 24 hours, and then your luteal phase begins if you’re not pregnant. The corresponding surge and then drop in estrogen and progesterone levels leads to energy drops and PMS symptoms.

Here’s a lovely and informative design by Dr. Jolene Brighten if you’re a visual learner like me :)

Something I did not realize previously is that the Follicular Phase and the Luteal Phase are the two primary phases of the Menstrual Cycle, and menstruation actually falls under the Follicular Phase. This is so interesting to research because women have 2 weeks of the month where our energy levels are rising, and then 2 where they are falling, with a smorgasbord of symptoms to follow. This explains so many things about women. We go through changes based on this 28-day cycle, while men go through a full testosterone cycle in 24 hours, meaning that they have a peak in the morning and as their testosterone levels fall, their energy levels do, too, leading to their ability to fall asleep at night, when they then produce more testosterone. What I’m saying is, we’re living in a man’s world (no surprise there). It’s just so frustrating because I feel like women are gaslit over our changes in mood, energy, appetite, sex drive, etc. over the month, leading to the feeling that there’s something wrong with us, when in reality it’s literally a biological function that having a uterus entails. Like, trust me, I think most of us would not sign up for this if we were given the option.

When you start looking into cycle syncing, there’s an overwhelming amount of information telling you what workouts to do, what foods to focus on, and what essential oils are best for each phase. It’s helpful, but like much of the internet, can be oversaturated to the point that you’re not really sure what’s medically-backed and what has been posted by someone who wants to be a health influencer. I’ve primarily looked into Healthline and Cleveland Clinic, but I also have sorted through guides on Pinterest to get inspiration for recipes. I was working on my own little poster, but I realized I am not qualified enough to publish it.

From what I’ve worked out about syncing:

Follicular: Menstruation (Days 1-7 ish)

As you lose iron in during menstruation, iron-rich foods such as leafy greens, lean red meat, lentils, and beans can help to replenish your levels. Cleveland Clinic taught me that Vitamin C helps with iron absorption, so eating citrus fruits, broccoli, and red peppers is also good during this time.

Vitamin K can help to reduce heavy bleeding (blueberries, cheese, eggs) and Omega-3 fatty acids can reduce inflammation and cramping (salmon, tree nuts).

Because your estrogen & progesterone levels are low, causing the endometrium to shed, you’re going to have lower energy. During this time, movement such as yoga or light stretching and walks might be best on your body. This is the best time to pamper yourself and journal/reflect.

I also noted that limiting alcohol and caffeine can be beneficial during this time.

Follicular: Pre-Ovulation (Days 7-14 ish)

As your estrogen and progesterone levels start to rise, your energy does too. Food that will help to balance/metabolize estrogen include cruciferous vegetables, fermented foods, healthy fats, and leafy greens.

Since your energy is up, cardio-based workouts are great at this time, such as running, swimming, or hiking, as well as strength-training.

You may feel more creative during these few weeks, so setting goals and trying new things are great endeavors.

Ovulation (Day 14 ish)

So, ovulation confuses me. In reality, you only ovulate for 1 main day when your ovaries release an egg, but you can get pregnant for a few days around that. So from what I understand, during the time around day 14, your estrogen level is at its peak, your progesterone & testosterone levels are rising, and your energy is at it’s highest.

Foods that support liver function (as your liver is working to break down excess estrogen) and have anti-inflammatory properties are good, such as whole fruits, vegetables, and almonds.

Workouts including HIIT, spin, or kickboxing are going to feel the best during this time of the cycle due to your high energy levels. You may feel more confident and social, and your sex drive will be the highest at this time.

Luteal: Post-Ovulation & Pre-Menstruation (Days 15-28 ish)

This last phase is the most annoying, IMO. If your egg isn’t fertilized, your hormone levels will drop. You’ll start to have lower energy levels, and your body will be preparing for menstruation again.

Serotonin-producing foods, such as quinoa and buckwheat, are encouraged by Healthline, as well as magnesium-rich foods such as dark chocolate, spinach, and pumpkin seeds. If PMS starts for you, complex carbohydrates and high-fiber foods are beneficial. This is also a time when you should prioritize hydration (but let’s be real, I know we all don’t prioritize hydration enough in general, so if you’re reading this, go drink water).

Because of the shift in energy levels, strength-training, Pilates, and medium-intensity cardio are best.

And then guess what, you get to do it all again!

Being a woman is exhausting for so many reasons, but even just writing this out, I’m tired. We go through an incredible amount of changes each month, and our daily routines aren’t considerate of that. I have also found it really hard to remember all of these things and to keep on top of my now ever-changing grocery list as I try to eat to be in sync with my body. I do think it’s helped, as even in the last month I’ve just slowly started eating to match each phase and I feel more aware of my body, but I know that a month of experience isn’t enough to advise someone else. I’m primarily sharing in case you’re in a similar boat to me. Learning about my body after 6 years of regulation feels new and complicated, but I also think that maybe it’s necessary for this phase of my life. As I start to incorporate more changes in my diet and exercise based on my cycle, I feel that I’m becoming more mindful of my thoughts and emotions, and that I’ve been able to give myself more patience. It’s easier to understand why I’m feeling snappy or tired, and I can take the time to step back and allow my body to feel those things.

A friend recently sent me the app Aavia, which is a newly developed period tracker app that tells you about the ins & outs of your cycle. I like it a lot better than other period trackers I’ve tried, because similar to what I wrote above, they give you advice on workouts, foods, and medically-backed advice and information about your cycle. It also feels like a really safe space, and there’s chatrooms for any questions users may have. They do have a free version, but when you first sign up you get a 7-day trial for the premium, and I honestly really like the features for it. I also downloaded Lively to compare, and I think their features are quite similar. Lively offers cycle tips, fitness routines, nutrition, and skincare rituals for each part of your phase, and it originated in Prague ;) There’s insights on your hormone levels as well, and they give you a quote of the day. Lively also offers a free and premium version. While I know this can be annoying, I also understand that these are both small businesses, and a girl’s gotta make money somehow. In my honest opinion, both apps are very well-made, and I’m glad to see that cycle syncing is growing as a topic because more women deserve to understand their bodies.

All that to say, I’ve been learning a lot about myself recently. Whether you choose to take birth control, not take birth control, use pads or tampons or the diva cup or anything else, your cycle is personal to you, as are your decisions. This is a judgement-free zone, and I am not trying to convince you to cycle sync. I wanted to share my experience in the hopes that someone else may read this and feel better connected to their bodies. Our bodies are complex, and learning about them and learning to work with them can make our lives even the smallest bit easier, which I think all women deserve. Thanks for reading, and have a lovely rest of your Sunday and a great February :)