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Meet The Holistic Approach To Periods That Can Transform Your Cycle
With more than 84% of women experiencing painful periods, there’s no wonder why “that time of the month” is filled with negative connotations. As someone who doesn’t fall into the 84% percent noted in that study, I can still attest to factors like age, stress, and lifestyle affecting my menstrual cycle and the way I experience my periods. Gone are the days when my symptoms peaked at salty and sweet cravings, and in its wake, I’ve been introduced to cramping, low estrogen levels, and a heavier flow than I’ve experienced in all my years of having a period. Where I used to look at my periods as a time of the month when was indifferent, I am now feeling the effects and I can only imagine how the other 84% of women reporting period pain go through (more power to y’all, for real).
Two things changed the menstruating game for me. One, the conscious decision to look at my cycle for the full 28 days that it is (anywhere between 21-40 days is considered "normal.") instead of just the 5-7 days I am actually in the menstruation phase of my cycle. And two, looking into cycle syncing as a holistic way to change my relationship with my period and my cycle overall. You see, instead of acting in opposition to what I experienced during my periods, I could lean into it and restructure my life in a way that aligned with the different phases of my cycle, and therefore the different “seasons” I was in. When it comes to all that cycle syncing entails, ladies and gentlemen, this is just scratching the surface.
Berrion L. Berry, founder of Optimize Your Flo and menstrual health educator, explains, at its core that cycle syncing “is aligning different aspects of your lifestyle such as fitness, nutrition, wellness, and even business with the phases of your menstrual cycle.” And although the results could vary from person to person, it is still something she recommends to women and menstruators to see if it positively affects the way they experience their cycles. She adds that not only can cycle syncing transform your periods, but it can also evolve the way people with periods work.
“As more and more research is being conducted we’re finding things that are so unique. Did you know that there are times throughout the cycle perfect for brainstorming new ideas like during the menstrual phase?” Berry continues, “When practicing cycle syncing and understanding changes that happen, people can actually work more effectively and I think that’s incredible. Especially if you’re someone who’s looking to go from feeling burnout to embracing the soft life.”
Keep reading for the phases of the menstrual cycle and how to optimize each phase for ultimate alignment as well as potentially less painful periods.
The Phases of the Menstrual Cycle
Phase 1: Menstruation (Winter)
Phase 2: Follicular (Spring)
Phase 3: Ovulation (Summer)
Phase 4: Luteal (Fall)
Cycle Syncing During the Menstruation Phase (Days 1-7)
Menstruation is the “shedding of the uterine lining and when your period happens.” Berry notes that since the hormones are in an 'off' position during this time, your overall energy can feel low. Nourish the body with unprocessed, nutrient-rich foods and filtered water to keep your blood sugar and energy levels steady.
The Optimal Way to Nourish the Body:
"A good mix of lean proteins, healthy fats, and low GI carbs such as root vegetables, whole grain, and legume-packed stews, can support the energy-intensive process of menstruation."
The Optimal Way to Move the Body:
"Since your body is physically releasing, the best thing you can do is rest or active recovery. The reason you want to do this is so that you don’t apply additional stress (increased cortisol) to the body and create an inflamed, exhausted, or overwhelmed environment within the body.
"Light jogs, long hikes, a nice yoga flow for most people. If you’re someone who likes to train a lot, one of the best things you can do during this time is a low-intensity workout like Pilates as well, preferably mat Pilates.
Cycle Syncing During the Follicular Phase (Days 8-13)
The follicular phase is “the time between the end of the period and ovulation” and can be viewed as the “spring” season of your cycle. To prepare for ovulation, the body's hormone levels are on the rise as your egg follicles mature, Berry explains. In contrast to the low energy levels you might have felt during the menstruation phase, during the follicular phase, you may start to feel more energized.
The Optimal Way to Nourish the Body:
"Supporting your gut aids the body in processing estrogen and potential toxins that may be in your body. The more micronutrients you focus on getting during this time, the better. This is a good time to incorporate light, fresh and vibrant foods, such as salads and fermented foods like kefir, probiotic yogurt, or sauerkraut, which support gut health and detoxification."
The Optimal Way to Move the Body:
"During this time, since your hormones are beginning to rise, it’s the perfect time to pick back up on your workouts and training. Exercises like reformer Pilates, boxing, spin class anything a bit intense and vigorous is perfect for this. You may also want to consider adding a bit of resistance training in."
Cycle Syncing During the Ovulation Phase (Days 14-21)
Berry refers to the ovulation phase as “the main event” of your menstrual cycle as it is when the egg is released from the ovary. "During ovulation, hormone levels are skyrocketing and estrogen is the life of the party. It aids in the ovulation process along with a surge in LH. Our basal body temperature also increases during this time, which can impact increased energy levels."
She also adds that “ovulation is not always day 14 of a cycle no matter what you’ve been taught in the past. Ovulation can actually change based off so many things, so just make sure you know your body.”
The Optimal Way to Nourish the Body:
"Consuming foods that are nutrient-dense, but also refreshing like a smoothie bowl or salad is definitely a must. See, excess estrogen can have a negative impact on our cycle, including breast tenderness and increased spotting, however, consuming nutrients that support the liver to remove estrogen is good to include and are found in foods such as kale, broccoli, onions, garlic, and radishes."
The Optimal Way to Move the Body:
"During this time, since your hormones estrogen, LH, and testosterone have surged, it’s the perfect time to do those higher intensity workouts and anything that will have you actively sweating and increasing your heart rate. Exercises like spinning, sprinting, and heavy lifting are perfect during this phase."
Cycle Syncing During the Luteal Phase (Days 22-28)
The last phase of your menstrual cycle is “the time between ovulation and before the start of menstruation when the body prepares for a possible pregnancy if the egg is fertilized.” Berry continues, "During this phase, there's a shift in hormones, and around day 23 of your cycle, your body begins to prepare for the shed of the uterine lining. You may notice your cravings are a bit more intense, and you just want to eat everything in sight."
The Optimal Way to Nourish the Body:
"With estrogen on the decline and progesterone on the rise, you'll want to make sure that you focus on nourishing your body with additional nutrients like iron, magnesium, and zinc as well as complex carbs."
The Optimal Way to Move the Body:
"Since your body is preparing to physically release, the best thing you can do is low-intensity workouts and active recovery. The reason you want to do this is so that you don’t apply additional stress (increased cortisol) to the body and create an inflamed, exhausted, or overwhelmed environment within the body. I suggest light jogs, long hikes, or a nice yoga flow for most people."
How to Start Cycle Syncing
If you want to start cycle syncing and optimizing your period health, Berry has the perfect method to start. In her teachings, Berry recommends beginning your cycle syncing journey through a process of habit stacking where you optimize cycle syncing by building on basic healthy habits you've already mastered. Berry sums this process up with the statement, "Standardize before you optimize." Her step-by-step process to standardize healthy habits is as follows:
The O.N.E method:
- O is for "organize your meals in sync with your cycle;"
- N is for "nurture your adrenals" which Berry says means working out in sync with your cycle, making time to meditate, journal, or pray at least once a day, and getting on a regular sleep schedule;
- E is for "execute daily" which Berry created a checklist to help people with this step (download the checklist here).
After utilizing her method to standardize your healthy habits, Berry advises looking at where you are in your cycle to optimize your lifestyle habits according to the recommended lifestyle habits according to the phase you are in. For more specifics, check out her guide on fertility awareness here. "Once you know where you’re at in your cycle, I like to recommend people start with nutrition, then add fitness and wellness, but ultimately people can start with wherever they want," Berry shares.
If you are starting your cycle syncing practice and don't wish to go the DIY route, Berry has a wealth of resources, including classes that she advises period havers to take if they are looking for a step-by-step plan with all of the details. Learn more about her classes here.
For more information about cycle syncing and daily tips, follow Berry on Instagram or TikTok @berrionlberry.
Featured image by Kevin Kozicki/Getty Images
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This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
Feature image courtesy
Summer Travel Guide: 9 Safest Vacation Spots For Black Women
When it comes to planning and choosing our international travels, there’s one question that is bound to come up: “Is it safe for Black women?”
At times, our travel plans can be halted by whether or not our desired destination is safe not only for solo travel but for overall protection as women of color. We want to have fun, go on excursions, taste the food, and let our hair down, so the last thing we need on our minds is navigating microaggressions and worrying about our safety.
According to a report by The Mandala Research Firm, 17% of Black Americans take one or more international trips and travel locally more than six times per year. Even more exciting, 42% of Black Americans said they would spend more in 2020 on travel than in 2019 (pre-Covid), and 50% of Black adults (16% more than the general population) are more likely to travel to locations associated with their ethnic or cultural heritage. All of this goes to show that we’re not afraid to pack our bags and book flights to our heart's desire.
Our passion for travel and exploration highlights a growing desire to connect with a wide range of cultures while discovering new fresh locales. By choosing destinations with positive reputations for safety and belonging, you can enjoy your next adventure with peace of mind. And to help, we’ve provided a list of the best vacation spots to add to our travel bucket list.
1.Havana, Cuba
Known for its vibrant culture and welcoming locals, Havana offers a unique travel experience for you and your girlfriends. Stroll through the historic streets of Old Havana and immerse yourself in the lively music and dance scenes that make this city unforgettable.
2.Rio de Janeiro, Brazil
Famous for its Carnival, stunning beaches, and warm hospitality, Rio de Janeiro is a lively and safe city to explore all year long. Don't miss a visit to the iconic Christ the Redeemer statue and the bustling Copacabana Beach for a true taste of Rio's energetic spirit.
3.Belize
With its beautiful beaches, diverse wildlife, and laid-back Caribbean vibe, Belize is a safe and adventurous destination for travelers. Discover the underwater wonders of the Belize Barrier Reef and explore ancient Lamanai Maya Ruins.
4.Paris, France
Who doesn’t have Paris, the city of lights, on their travel list? Renowned for its art, fashion, and iconic landmarks like the Eiffel Tower, Paris offers a blend of romance and safety for travelers. Wander through the charming neighborhoods of Montmartre and Le Marais, explore the Louvre, and indulge in the city's exquisite culinary delights.
5.Lisbon, Portugal
Portugal's capital city, Lisbon, charms visitors with its historic architecture, delicious cuisine, and welcoming atmosphere. Enjoy breathtaking views from São Jorge Castle and savor traditional pastries at the famous Pastéis de Belém bakery.
6.Bali, Indonesia
We’ve all seen the viral photos off the Bali coast and Gates of Heaven, so why not make it a reality? Famous for its lush landscapes, vibrant culture, and serene temples, Bali offers a safe and enriching travel experience in Southeast Asia.
7.Tokyo, Japan
Recently, the value of the Japanese Yen has seen a significant drop, making it the lowest it has been against the dollar since 1986, which also means that there’s no better time than now to make your travel plans to the renowned cultural hub.
8.Accra, Ghana
There’s no FOMO like the kind felt from seeing all the beautiful faces enjoying their holiday at Ghana’s Afrochella Festival, so let this be your sign to start planning the trip now. Often referred to as a welcoming home for the African diaspora, Ghana offers rich cultural experiences and a sense of belonging. Explore the vibrant markets of Accra and visit the historic Cape Coast Castle to connect with the nation's poignant past.
9.Seoul, South Korea
You may be surprised to find this city on the list, but for Black travelers, Seoul is said to be one of the safest and most exciting cities to travel to. There will be plenty to eat, buy, and experience from this city’s rich history and culture.
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Featured image by Klaus Vedfelt/Getty Images