CYCLE SYNCING: Eat and Drink According to Your Menstrual Cycle

Cycle syncing has changed the way women are now dealing with intense hormonal fluctuations during their menstrual cycles. Most women experience regular menstruation and for those that are victims of fluctuating flows, PMS, and other menstrual ailments, keeping a track of your period comes easy to you. Apps like Clue and Flow have revolutionized how we deal with our periods.

Cycle syncing is tuning in to the hormonal fluctuations that take place over the month by tracking your cycle and eating, drinking, planing, and living your life in order to promote optimum function with these changes in mind

Lauren Zielinski

Below we give a breakup of these stages and what you can do to utilize this information for optimal functioning.


A 3-7 day period, the beginning of menstruation sees a deep plunge in your progesterone levels resulting in the shedding of the uterine lining. Emotionally, women are known to feel exhausted and tired and you might want to turn into a sock under your sheets.

  • Since that’s not entirely possible, it’s advisable that you take things slow and HYDRATE.
  • A loss in iron during this phase calls for slowing down and eating foods like yogurt, dark chocolate, legumes, nuts, and green leafy vegetables.
  • For those of you who can eat meat, eating red meat, poultry and fish can help increase vitamin B12 and Omega-3.
  • Nutritionists suggest avoiding processed foods that are high in sodium and sugar as much as you possibly can, since these result in heightened cramping. Snack instead on nuts, which are high in Omega-3.
cycle syncing: ample rest
  • Caffeine, notorious for heightening the symptoms of PMS, should also be put on the back burner for a few days.
  • Herbal teas with turmeric or ginger can be used as a substitution. Though not the tastiest, herbal teas possess enormous anti-inflammatory properties that can help reduce cramps and make you feel less bloated!
  • The decrease in progesterone prevents the stimulation of serotonin, which can develop anxiety and stress. Avoid strenuous exercising, rather indulge in some yoga and light stretching.

Pro tip: Walking every day through the month has shown significant improvements in reduction of cramps during menstruation.

Follicular Phase

A period of 7 to 10 days after your menstruation stops, this phase is characterized by a feeling of lightness, confidence, better moods, and energy. Estrogen and Testosterone levels start to peak as your body prepares to release an egg. The Pituitary gland releases the Follicle Stimulating Hormone (FSH) which further stimulates the ovaries to mature.

  • Take this time to be your best self. Reach for new opportunities to push yourself to be more social.
  • Eat foods rich in proteins and calcium like flax seeds, poultry, cheese, legumes, soya beans and green leafy vegetables.
  • A peak in your energy levels will allow you to get back into your workout rhythm and take up strenuous activities.

Pro tip: Make a note to eat regular meals as your appetite experiences a reduction during this phase.

Ovulatory Phase

This occurs approximately 14 to 15 days after the first day of your period and lasts for 2 to 3 days. Fertilization of the egg in the Fallopian tube begins. You’ll experience an all-time improvement in your moods and your sex drive owing to high estrogen and testosterone levels.

  • Eat foods rich in fiber like whole-grain seeds, berries, nuts, carrots, and barley to reduce constipation and bloating.
  • Take time to engage with friends, take on new projects and continue engaging in high impact workouts.

To plan your tasks and avoid stress you can create the Eisenhower Matrix. Get a free printable here.

Luteal Phase

This phase has two stages that lasts for approximately 14 to 16 days depending on your own cycle. The egg if fertilized attaches itself to the uterus. If not, estrogen and progesterone levels plummet and the egg disintegrates and is pushed out with the uterine lining.

During the first few days, you might continue to feel energetic and happy. However, as the days progress, progesterone levels begin to see a rise in order to thicken the uterine lining.

  • High Progesterone levels are a cause of PMS and PMDD (a severe form of PMS). You might experience mood swings, tiredness, breast ache and other symptoms of PMS.
  • A rise in progesterone might increase your craving for foods high in sodium and sugar. Try to avoid these as they make you bloated and add to your PMS symptoms.
  • Eat warm and nutritious foods like bone broth, poultry, green leafy vegetables, nuts, chickpeas, fish and other ingredients high in Iron.
  • As the second half of the Luteal phase makes way, estrogen and testosterone levels gradually reduce. This in turn reduces serotonin levels. You might go back to feeling low and anxious.
  • Don’t schedule any important work for the days leading up to your period. Take it slow and stick to taking care of your needs.
  • Take time to indulge in meditation, stretching and short walks. Try not to engage in high impact workouts and strenuous physical activities as you move closer to your menstruation.

Pro tip: Take this time to accomplish smaller goals, be in tune with your body’s needs, and give yourself good sleep and rest. These feelings are valid and you are not alone!

Medical Disclaimer

The above is just a guide to cycle syncing. The author does not profess to be a medical expert and the information provided is for the purpose of awareness only, based on thorough research. Do not use this website for treating or diagnosing any health conditions. Always speak to a health professional before taking nutritional supplements, homeopathic or ayurvedic drugs or over the counter allopathic drugs.



  1. Olivia Anthony
    August 1, 2020 / 7:33 pm

    Well written , Very informative

    • pitypangs
      August 1, 2020 / 7:50 pm

      Thank you so much Oli! Keep reading!

  2. August 1, 2020 / 7:34 pm

    This is the kind of information I needed in school when, before field trips, the girls were taken into a separate room. Putting knowledge and positive conversation about our bodies in the open does a world of good, so I am so pleased to have read this!

    • pitypangs
      August 1, 2020 / 7:49 pm

      Thank you for your kind words Sahir! They motivate us keep writing 🙂

  3. Jessica
    August 1, 2020 / 7:49 pm

    Beautifully written. Kudos!

      • Rhema Joseph
        August 1, 2020 / 10:51 pm

        Super informative! Beautifully written!

        • pitypangs
          August 1, 2020 / 11:56 pm

          Thank you so much Rhema! Glad you liked it!

  4. Judith
    August 1, 2020 / 7:55 pm


    • pitypangs
      August 1, 2020 / 7:57 pm

      Thank you Judith! Glad you found this helpful!

  5. Judith
    August 1, 2020 / 7:58 pm

    Love u kannu give my love to Kyre

    • pitypangs
      August 1, 2020 / 8:01 pm

      Love you too Judy! hope Kyre doesn’t get offended when she sees this typo :p

    • Judith
      August 1, 2020 / 8:04 pm


  6. Judith
    August 1, 2020 / 8:00 pm


  7. Gayatri
    August 1, 2020 / 8:40 pm

    Very well written! Not only does it give biological information, it also touches upon our mental being. Very wholesome!

    • pitypangs
      August 3, 2020 / 11:31 am

      Thank you Gaphu! Love you 🙂

  8. Aart
    August 1, 2020 / 8:43 pm

    Kani, very well written!! love you!!

  9. Khanak Sharma
    August 1, 2020 / 8:44 pm

    I am so proud of you guys. Keep going because your content is amazing. I’ll be supporting you always! So looking forward for what you guys have for us. Also well done on this website. I know it’s a task but you guys have done so so well. Everything is beautiful. Like I expected 😉


    • pitypangs
      August 1, 2020 / 11:56 pm

      Thank you so much Khanyo. This means so much to us! I love you endlessly.

  10. Rhema Joseph
    August 1, 2020 / 10:52 pm

    Super informative! Beautifully written!

    August 1, 2020 / 11:05 pm

    Very informative…….complicated biological processes explained in a simplified manner to help any layman understand. It is so very important for women to understand what goes on within them during the various stages in the menstrual cycle. It is a sort of empowerment for women to know how they can be in charge by adopting the right attitudes, eating the right foods and keeping the right mind body balance..Cheers !!

    • pitypangs
      August 2, 2020 / 10:15 am

      Thank you. Your comment means so much to us!

  12. Revathi
    August 1, 2020 / 11:09 pm

    I appreciate the pains that have been put into making this article in such a simplified and straightforward fashion. I probably would have decided to die of cramps rather than read an article on such a topic had it not been so thoughtfully penned. You guys are off to a brilliant start. All the best for the future.

    • pitypangs
      August 3, 2020 / 11:31 am

      Thank you Rev! Your comment made us smile 🙂

  13. Rashmi
    August 2, 2020 / 12:30 am

    This is so informative and very well written 💯💯

    • pitypangs
      August 2, 2020 / 10:14 am

      Thank you Rashmi. Glad you liked it!

  14. Ishika
    August 2, 2020 / 2:21 pm

    You guys are doing such a great job! So so proud and much love <3

  15. Gauri Saxena
    August 2, 2020 / 2:52 pm

    I really enjoyed reading this! Thank you. Going to try following some of the above in the months to come. Can’t wait for more

    • pitypangs
      August 3, 2020 / 7:12 pm

      Thank you! Your comment made us smile 🙂

  16. Simone Morarka
    August 2, 2020 / 10:37 pm

    This is such an informative piece. Very well- written and comprehensible. I absolutely love your website already. Looking forward to you bring to the table. All the very best guys!! :*

    • pitypangs
      August 3, 2020 / 7:13 pm

      Thank you Sim! Love you!

  17. Sumitha Uchil
    August 2, 2020 / 10:38 pm

    Wow such a wonderful job done by such young minds. Great content. Keep up the good work. Lots of pain taken. Kudos. Lots of love..sumitha aunty

    • pitypangs
      August 3, 2020 / 3:01 pm

      Thank you so much Sumitha Aunty!:)

  18. Vindhya
    August 2, 2020 / 11:12 pm

    Kanishka, you and your friend are doing such a wonderful job. Love all your articles and posts. They are so informative and useful. Wish I had all this information when I was younger. I am sure you are helping many young girls deal with their difficult times. God bless you both and wish you all the very best! Good luck!

    • pitypangs
      August 3, 2020 / 3:07 pm

      Thank you so much for your kind and encouraging words! Your encouragement makes us want to do better!:)

    August 8, 2020 / 9:38 pm

    It is informative, keep on writing let people get good information.

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