Understanding Hormone Cycle Syncing For Perimenopause

Understanding Hormone Cycle Syncing For Perimenopause.

What is Hormone Cycle Syncing?

Hormone cycle syncing is a lifestyle approach that aligns your diet, exercise, and daily routines with the natural hormonal fluctuations of your menstrual cycle (If you no longer have a cycle or it is irregular, stick with me, there is another cycle you can use).

By tuning into the rhythm of your body’s hormone production, you can make strategic changes to your habits that support optimal hormone balance. 

This method focuses on honouring the unique needs of each phase of your menstrual cycle, helping to ease symptoms and promote long-term well-being.

For women in perimenopause, when hormones like estrogen and progesterone fluctuate unpredictably, hormone cycle syncing can be a game-changer. 

It helps smooth out some of the bumps in this transition, easing common symptoms such as bloating, weight gain, mood swings, and fatigue. 

By working with your body instead of fighting against its natural changes, you can support overall hormone harmony.

However, the benefits of hormone cycle syncing extend beyond perimenopause. 

It can also be an effective tool for managing hormone-related conditions like PCOS (Polycystic Ovary Syndrome), PMDD (Premenstrual Dysphoric Disorder), and endometriosis. 

These conditions, often marked by imbalances in estrogen, progesterone, and other reproductive hormones, can be alleviated by living in sync with your cycle, reducing symptoms like painful periods, irregular cycles, and chronic fatigue.

By learning how your body’s hormones rise and fall throughout each cycle and adjusting your lifestyle accordingly, hormone cycle syncing allows you to regain control over your hormone health. Instead of feeling at the mercy of your body.

This practice empowers you to be proactive, working with your cycle to restore balance, minimise discomfort, and improve your overall quality of life.

Common Symptoms of Hormonal Imbalance in Perimenopause

Perimenopause is a time of significant hormonal shifts, especially in the levels of estrogen and progesterone, leading to a wide array of symptoms. 

For many women, these changes can feel overwhelming, as they affect both physical and emotional well-being. 

The symptoms of perimenopause often overlap with other hormone-related conditions like PCOS, PMDD, and endometriosis, making it all the more important to address hormone balance holistically. 

Here are some of the most common symptoms of hormonal imbalance that women may experience during perimenopause:

• Bloating and Water Retention: Shifting hormone levels, particularly rising estrogen and falling progesterone, can cause the body to retain more water, leading to bloating and puffiness, especially in the abdomen.
• Weight Gain: Many women notice changes in their weight distribution during perimenopause, particularly around the hips, thighs and midsection. This is often linked to estrogen dominance or insulin resistance, both of which are influenced by hormonal fluctuations.
• Irregular Menstrual Cycles: One of the hallmark signs of perimenopause is an irregular cycle, where periods may come earlier or later than usual, become heavier or lighter, or be skipped entirely.
• Fatigue: Constant hormonal shifts can leave you feeling drained and fatigued, even after a full night’s sleep. This is often compounded by sleep disturbances, such as night sweats or insomnia, which are common during perimenopause.
• Painful Periods and Cramps: As hormone levels fluctuate, periods can become more painful. This is due to increased production of prostaglandins, hormone-like chemicals that trigger uterine contractions and inflammation.
• Mood Swings and Irritability: Changes in estrogen and progesterone affect neurotransmitters like serotonin, which regulates mood. This can lead to increased irritability, anxiety, and emotional ups and downs.
• Low Libido: Estrogen dominance overwhelm testosterone production and can lead to a decreased sex drive and changes in sexual arousal.
• Breast Tenderness: Elevated estrogen levels, particularly in relation to progesterone (ie estrogen dominance), can cause painful or swollen breasts.

These symptoms don’t just affect women in perimenopause; they are also prevalent in those dealing with conditions like PCOS, PMDD, and endometriosis. In all these cases, hormone imbalances are at the root of the discomfort. 

For instance:

• PCOS often involves elevated levels of androgens (male hormones) and insulin resistance, leading to irregular cycles, weight gain, and fatigue.
• PMDD, a severe form of PMS, is marked by extreme mood swings, depression, and irritability in the luteal phase (the second half of the cycle).
• Endometriosis is driven by estrogen dominance, leading to painful periods and chronic inflammation.

Discover below how our modern world is bombarding you with hormones from the environment like no other time in history.

External Hormonal Disruptors

In today’s world, we are exposed to more external hormones and hormone-disrupting chemicals than at any other time in history. 

These substances, known as endocrine disruptors, can interfere with the body’s natural hormone production, amplifying the symptoms of perimenopause and other hormone-related conditions like PCOS, PMDD, and endometriosis. 

Whether it’s the food we eat, the products we use, or the water we drink, modern life is full of hidden hormone disruptors that make achieving hormonal balance even more challenging.

Sources of Hormonal Disruptors

• Hormonal Contraceptives: One of the most common ways women are exposed to synthetic hormones is through birth control pills, patches, and injections. While these can be helpful for certain conditions, they often mask the root cause, making it harder for women to recognise and address underlying imbalances. Long-term use can disrupt your body’s ability to regulate its hormones, contributing to issues like estrogen dominance.
• Xenoestrogens in Skincare & Cleaning Products: Many personal care and household products contain chemicals that mimic estrogen, known as xenoestrogens. These synthetic compounds are absorbed through the skin or inhaled, and they can interfere with your body’s natural estrogen production. Common offenders include parabens and phthalates, found in lotions, shampoos, perfumes, and cleaning sprays.
• Hormones in Foods and Packaging: The foods we consume daily can be another major source of hormone disruption. For example:
  • Meat and dairy products are often derived from animals treated with growth hormones, even via their ‘natural feed’ of soy and flax to increase production. These hormones enter our food chain and affect our bodies when consumed.
  • Processed foods like cereals, gravy granules, and deli products such as olives, coleslaw, pastries etc, often contain preservatives and additives that act as endocrine disruptors, not to mention seed/vegetable oils that poison the body through oxidative stress. Even seemingly simple foods like bread or pre-packaged snacks can contain these oils and chemicals that interfere with hormone function.
  • Plastic packaging and containers, especially when heated, release chemicals like BPA (Bisphenol A) into food and drinks. These compounds can mimic estrogen in the body and contribute to hormone imbalances, particularly estrogen dominance.
• Contaminated Water Supplies: Hormonal contraceptives, pharmaceutical waste, and agricultural runoff introduce synthetic hormones into our water systems. Drinking water contaminated with these hormones can disrupt your body’s delicate hormone balance over time.

Impact on Hormone Health

These external sources of hormone disruptors not only affect your immediate symptoms but also have long-term consequences for your hormone health. 

Constant exposure to xenoestrogens and other endocrine disruptors can lead to a state of estrogen dominance—a condition where estrogen levels are elevated relative to progesterone. 

Estrogen dominance is a key factor in many hormonal imbalances, contributing to symptoms such as bloating, weight gain, brain fog, breast tenderness, and painful periods.

In the context of perimenopause, where your body is already experiencing fluctuating hormone levels, these external disruptors can worsen symptoms and make it more difficult to achieve hormone harmony. 

For women with conditions like PCOS, PMDD, or endometriosis, these disruptors further compound the hormonal imbalances already present.

While it’s impossible to eliminate all sources of hormonal disruptors, being mindful of what you put in and on your body can make a significant difference. 

Switching to natural skincare and cleaning products, opting for organic or hormone-free meat and dairy, avoiding ultra-processed and GMO foods, and using glass or stainless steel containers instead of plastic are all steps that can help reduce your exposure. 

Getting Back to Basics: The Four Phases of the Menstrual Cycle

To understand how hormone cycle syncing works, it’s essential to go back to the basics and explore the natural phases of the menstrual cycle. 

Each phase is characterised by distinct hormonal shifts that influence everything from your energy levels and mood to digestion and physical stamina. 

By understanding these phases, you can align your nutrition, exercise, and self-care routines to work with your body, not against it.

The Four Phases of the Menstrual Cycle​

1. Menstrual Phase (Days 1-5) This phase begins on the first day of your period. Hormone levels, particularly estrogen and progesterone, are at their lowest as the uterine lining is shed.
2. Follicular Phase (Days 1-13) The follicular phase overlaps with menstruation and continues after your period ends. During this time, your body starts preparing for ovulation as estrogen levels rise and follicle-stimulating hormone (FSH) encourages the development of eggs.  
3. Ovulatory Phase (Days 14-17) Ovulation occurs mid-cycle when an egg is released from the ovary. Estrogen levels peak and luteinising hormone (LH) surges, making this the most fertile phase of your cycle. You may feel more outgoing, confident, and magnetic during this phase due to elevated estrogen levels.
4. Luteal Phase (Days 18-28) After ovulation, progesterone levels rise to prepare the body for a potential pregnancy. If no fertilisation occurs, both estrogen and progesterone levels begin to drop, signalling the approach of menstruation.  As progesterone rises, you may notice a shift in your energy levels, mood, and cravings.

Syncing with the Moon Cycle for Irregular Periods

For women with irregular or absent cycles, syncing with the moon’s phases can be a helpful guide. 

The lunar cycle mirrors the menstrual cycle, with the New Moon representing the menstrual phase and the Full Moon symbolising the ovulatory phase.

Women who no longer have regular periods, whether due to menopause, contraception, stress, or other conditions, can align their lifestyle with the moon’s cycle to create a rhythm that supports their hormonal health as follows;

• New Moon: A time for rest, introspection, and setting intentions—similar to the menstrual phase.
• Waxing Moon: Energy begins to rise, akin to the follicular phase. Focus on growth and setting new goals.
• Full Moon: Social, energetic, and outward-focused energy mirrors the ovulatory phase.
• Waning Moon: Time to slow down, complete, organise and prepare to rest and reflect with the next new moon.

Why This Matters

When you live in sync with your cycle, you’re not just responding to hormonal changes, you’re actively supporting them. 

By adjusting your lifestyle to the natural fluctuations of your body, you help create an environment that prevents burnout and allows your hormones to function optimally. Whether you’re dealing with perimenopause, PCOS, PMDD, or irregular cycles, honouring these phases can reduce the severity of symptoms and promote long-term hormone health.

Hormone cycle syncing allows you to embrace a more intuitive approach to wellness, supporting your body’s needs at every phase of the menstrual cycle or, if applicable, in sync with the moon.

Practical Steps for Hormone Cycle Syncing

Hormone cycle syncing offers a powerful, natural way to work with your body’s hormonal changes instead of fighting against them. 

By adjusting your nutrition, exercise, and lifestyle to match the phases of your menstrual cycle, you can optimise hormone balance, reduce symptoms of perimenopause and other hormone-related conditions, and support your long-term health. This is the magic of being a woman and something we need to reconnect with to reclaim our power and vitality.

Here’s how you can begin incorporating hormone cycle syncing into your daily life.

Nutrition: Eating in Sync with Your Cycle

What you eat can have a profound impact on how your hormones function. By aligning your diet with the four phases of your cycle, you can support hormone production and detoxification, reduce inflammation, and minimise symptoms of hormone disharmony.

• Menstrual Phase: Focus on nutrient-dense, iron-rich foods like leafy greens, grass-fed meats, and lentils to replenish what’s lost during menstruation. Warm, comforting foods like stews and soups are easy on digestion and help soothe menstrual discomfort. Read The New Moon Feast.
• Follicular Phase: As your energy begins to rise, focus on fresh, light, and energising foods like salads, proteins, and fermented foods (such as kimchi, kefir, kombucha and natural yoghurt) to support gut health and estrogen metabolism. Omega-3-rich foods like salmon and walnuts can help with brain function and reduce inflammation. Read The Quarter Moon Feast.
• Ovulatory Phase: Estrogen peaks during this phase, so supporting liver detoxification is key. Include high-fiber foods like non-starchy vegetables and whole grains to help your body eliminate excess estrogen. Fresh fruits and vegetables rich in antioxidants will also aid in protecting your cells from oxidative stress. Read The Full Moon Feast
• Luteal Phase: As progesterone rises, you may experience cravings for comfort foods or sweets. Choose complex carbs high in B vitamins like sweet potatoes, quinoa, and oats to keep blood sugar stable and magnesium-rich foods like dark chocolate, avocado, nuts, and leafy greens to ease PMS symptoms like cramps and mood swings. Read The Last Quarter Moon Feast.

Exercise: Moving with Your Body’s Rhythms

Just as your nutrition needs shift throughout your cycle, so do your body’s energy levels and exercise capacity. Hormone cycle syncing your workouts can help prevent stress and burnout and support optimal hormone function.

• Menstrual Phase: This is a time for rest and gentle movement. Low-intensity activities like stretching, walking, or yin yoga reduce inflammation and promote relaxation without draining your energy.
• Follicular Phase: As your energy levels rise, you can increase your workout intensity. This is a great time for cardio, strength training, or trying new forms of exercise, as your body is more resilient and your mind is more open to challenges.
• Ovulatory Phase: With estrogen at its peak, this is when you feel your strongest and most energetic. High-intensity interval training (HIIT), weightlifting, or running are ideal during this phase (as long as your body isn’t stressed, for menopause focus on increased strength training), as your body can handle more intense physical challenges.
• Luteal Phase: As your energy begins to wane, shift to moderate-intensity workouts like Pilates, barre, or gentle strength training. As you approach the end of this phase, focus more on restorative exercises like yoga or walking to prevent overexertion.

Lifestyle Adjustments: Supporting Hormone Health in Everyday Life

Your lifestyle habits also play a major role in your hormone balance. 

By making small but mindful adjustments in alignment with your cycle, you can improve your overall well-being and reduce hormone-related symptoms.

• Menstrual Phase: Prioritise rest and reflection. This is an ideal time to journal, meditate, or focus on self-care practices that support a slow-living lifestyle. Avoid overcommitting yourself during this time and honour your body’s need for rest.
• Follicular Phase: As your energy increases, take advantage of this creative, optimistic phase. This is a great time for planning, goal-setting, and starting new projects. You may feel more social during this time, so it’s a good opportunity for networking or collaborating with others.
• Ovulatory Phase: Your peak energy makes this the best time for tackling big tasks, whether at work or home. Take advantage of your confidence and mental clarity to make decisions or take on leadership roles. Your social energy is also high, so connecting with friends or attending events will feel more fulfilling.
• Luteal Phase: This is the longest phase and can be split in two. Use this phase to complete unfinished tasks, declutter your space and get organised, perhaps batch cook some meals so you can rest and nourish your body through the next phase. You may feel more introspective as you head towards your period or the new moon so take time for reflection or journaling. 

Listening to Your Body: The Key to Long-Term Hormone Health

Hormone cycle syncing is not a one-size-fits-all solution, but rather a tool that helps you tune in to what your body needs throughout each cycle. 

By listening to your body’s signals, whether it’s craving rest during menstruation or feeling energised during ovulation, you can make adjustments that support your hormonal balance. 

This approach goes beyond quick fixes or symptom management, addressing the root causes of hormonal imbalances and offering a long-term path to wellness.

By learning to sync your nutrition, exercise, and daily habits with your hormonal shifts, you empower yourself to take control of your health. 

This holistic approach can ease the symptoms of perimenopause, PCOS, PMDD, and other hormone-related issues while promoting overall physical and emotional well-being.

Hormone cycle syncing is a journey toward better understanding your body, giving it what it needs, and creating a sense of balance and harmony as you navigate hormonal changes.

Conclusion: Creating Hormonal Harmony for Long-Term Health

Hormone cycle syncing is more than just a method for easing symptoms, it’s a way of life that encourages you to work in harmony with your body’s natural rhythms. 

Whether you’re aiming to ease the symptoms of perimenopause, manage conditions like PCOS or endometriosis, or simply support your long-term wellness, this holistic practice offers a powerful, natural way to work with your body rather than against it. 

By tuning in to the different phases of your cycle (or the moon cycle) and making thoughtful adjustments to your diet, exercise, and how you take care of yourself, you can create an environment that supports hormone balance rather than relying on short-term solutions that only cover up symptoms.

Hormone cycle syncing helps you address the root cause of imbalances, leading to long-term relief and a deeper connection to your body.

The key to hormone cycle syncing is listening to what your body is telling you and responding with the appropriate care and support. 

Embracing hormone cycle syncing allows you to live in tune with your body’s natural rhythm, creating harmony between your hormonal health and daily life. 

As you learn to listen to your body and honour its needs, you’ll not only experience relief from hormonal symptoms but also cultivate a deeper sense of self-awareness and balance that will carry you through life’s transitions with confidence and vitality.

If you would like support with this, understand how to get started or just chat about your unique circumstance I invite you to book a complimentary Wild Well-Being call and come away inspired and motivated to begin your journey to optimal health.

Alternatively, Discover how to naturally create hormone harmony by nourishing your body in alignment with your menstrual cycle or the moon’s phases.  In the 28-day self-paced program, explore a holistic approach that aligns your nutrition with your unique menopause journey. Click on the image or the link below to learn more.

Moonlight Menopause: Align Your Nutrition with Natural Rhythms.