As you know, coming off IVF hormone medications is not all that fun. Naturally getting your body back into sync in between egg transfers can be difficult. One tip is to cycle sync to better understand and tap into your body's natural flow. Optimize your energy when it's there and relax when it isn't. The highs and lows after an IVF cycle are extreme, give your mind and body grace as you come down the hormone slope!

Now let's get into it... The human menstrual cycle is a complex process that prepares the body for pregnancy each month. It is divided into four key phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. Each phase is associated with different levels of hormones, which can affect your mood, energy levels, and dietary needs. Let's dive into each phase and learn how to nourish your body and mind during these times.

Phase 1: Menstrual Phase

The menstrual phase occurs during days 1-5 of your cycle. During this phase, estrogen and progesterone levels are low, which can lead to lower energy levels. To combat this, it's important to focus on foods that decrease inflammation and promote energy.

Fruits and vegetables are a great choice during this time, as they are packed full of essential vitamins and minerals. Iron-rich foods, such as spinach, kale, broccoli, lentils, beans, and tofu, are also beneficial as they help replenish the iron lost during menstruation. Omega-3 rich foods, such as eggs, seafood, and walnuts, can help reduce inflammation and improve mood. Additionally, seasoning your food with turmeric, cinnamon, cayenne, curry, and garlic can boost your immune system and reduce inflammation. Lastly, don't forget to take your B12 supplements, as these are essential for energy production.

In terms of movement, light exercises such as walking, yoga or light strength training are recommended due to lower hormone levels.

Phase 2: Follicular Phase

The follicular phase of your cycle occurs from day 1-13. During this phase, estrogen levels rise, leading to increased energy, sharper focus, and less bloating.

High levels of fruit, vegetables, and fiber can help maintain your increased energy. Dairy, fish, or lean meat can provide the protein needed for muscle growth and repair. Nuts, chia seeds, hemp seeds, and quinoa are excellent sources of healthy fats, which are essential for hormone production. Antioxidant-rich foods, such as sweet potato, broccoli, peas, and various fruits, can help protect your cells from damage.

As you have more energy during this phase, it's the perfect time to engage in high-intensity interval training (HIIT), strength training, or long runs.

Phase 3: Ovulatory Phase

The ovulatory phase occurs on day 14 of your cycle. It's characterized by peak estrogen levels, which leads to peak focus and energy. This is the time to do the deed incase a miracle happens and you get pregnant naturally. Go on girl!

As far as workouts go, high-intensity interval training (HIIT), strength training, or long runs are recommended. 

Phase 4: Luteal Phase

The luteal phase starts on day 21 of your cycle. During this phase, progesterone levels rise, which can lead to less focus, increased bloating, and a duller mood. To combat this, it's essential to focus on foods that are high in antioxidants, omega-3 fatty acids, and water content. Foods to consider include berries, leafy greens, nuts, eggs, fish, avocados, and high-fiber foods such as brown rice, quinoa, lentils, sweet potato, broccoli, figs, and dark chocolate.

Because of the rise in progesterone you will feel less energetic, this is a great time for low impact activity such as yoga and walking.

Understanding your cycle and how it affects your body can greatly improve your overall well-being. By eating the right foods and engaging in the right exercises during each phase, you can help your body function at its best and feel great all month long.

Reference: @moderndayholistic, Natalie Crawford, MD