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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- Cycle Syncing: Everything You Need To Know – Forbes Health ›
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ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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The Power Of Your Big 3: Understanding The Astrological Significance You Hold
Explore your sign’s 2024 horoscope predictions to learn what is in store for you this year in love, career, and more. Check out the love compatibility of each sign to learn more about zodiac pairings and all things compatibility.
Astrology has become even more mainstream and a phenomenon than it ever has in the past. We have gone beyond the, “What’s your sign?” and have moved into “What’s your big 3?” seemingly overnight, and rightly so due to the significance of knowing these important details. Your Big 3 in Astrology represents your sun sign, your moon sign, and your rising sign.
This trifecta is thought to be one of the most significant details of your birth chart and gives you and others more of a full-picture look at who you are beyond just your sun sign.
What Does Your Big 3 In Astrology Say About You?
Knowing your big 3 is important, especially if you are someone who has never really resonated with your sun sign. You read about what it means to be an Aries, but may not align with what you see or your experience with other Aries. Meanwhile, the whole time, you have a Libra rising, the complete opposite sign of Aries, and this is why you have always seen yourself as a more laid-back and less confrontational Aries.
Elements hold a key role in your birth chart and having a big 3 where the elements are all compatible or the same often signifies someone who knows who they are and is comfortable in their skin. Whereas someone with a different element for each part of their big 3 may have challenges with identity or defining who they are or how they want to present themselves. It’s a different type of perspective when looking into your big 3, and it helps you see where your strengths and needs are in life, and how to tap more into this potential.
Your Big 3 In Astrology Explained
Your big 3 can help you navigate life by understanding which part of you comes out more in different circumstances. At home, you are most like your moon sign, when you are out and about, you are most like your rising sign. Whether you are at home or out and about, your goals, purpose, and interests are most like your sun sign.
You can find out what your big 3 is by looking up a ‘Birth Chart Calculator’ on your search engine, typing in your birthday details (you will need to know your birth date, location, and the exact time you were born), and generating your birth chart.
Read below for your sun, moon, and rising signs.
YOUR SUN SIGN
Your sun sign represents the core of you and what motivates you to shine and be your best self. This is your personality, goals, purpose, identity, ego, interests, direction, and where you light up in life.
FIRE SUN (Aries Sun, Leo Sun, Sagittarius Sun)
If you are an Aries sun, a Leo sun, or a Sagittarius sun, you are outgoing, confident, fearless, and in tune with yourself and your personal goals and desires in life. You go after the things you want, and you are not afraid to take up space. You are someone who prefers to be more independent, and you are often in more leadership roles in life.
EARTH SUN (Taurus Sun, Virgo Sun, Capricorn Sun)
If you are a Taurus sun, a Virgo sun, or a Capricorn sun, you are grounded, dependable, loyal, hard-working, and logical. You prefer the finer things in life but also work hard to get where you are. You are someone others feel they can rely on, and you are often a support for other people in your life. You are very connected to the material sides of life, and have a gift for manifesting.
AIR SUN (Gemini Sun, Libra Sun, Aquarius Sun)
If you are a Gemini sun, a Libra sun, or an Aquarius sun, you are light-hearted, free-flowing, intelligent, and communicative. You speak what is on your mind, and you love to connect and communicate with others. People know you for the things you say and your out-of-the-box ideas, and you are someone who is open-minded and provides a safe space for people to be authentically themselves.
WATER SUN (Cancer Sun, Scorpio Sun, Pisces Sun)
If you are a Cancer sun, a Scorpio sun, or a Pisces sun, you are thoughtful, generous, emotional, loving, and compassionate. You care deeply about the people you love, and you are always there for others. You may be more emotional than most, and this is due to your strong intuition and open heart. You are creative, inspiring, and motivated towards connection in life.
YOUR MOON SIGN
Your moon sign represents your emotions. This is the way you express yourself emotionally, how you process your emotions, what you need in love, what makes you feel safe and nurtured, your desires, intuition, your inner world, and what’s going on beneath the surface.
FIRE MOON (Aries Moon, Leo Moon, Sagittarius Moon)
If you are an Aries moon, a Leo moon, or a Sagittarius moon, you are someone who is not afraid to communicate your emotions or how you are feeling, and you can feel your emotions from a mile away. You are confident in yourself and are someone who stands up for what you feel is right. You have a strong need to be seen and heard in your relationships, and a certain type of understanding is needed for you to emotionally thrive. You may have some challenges with anger or high energy and are working through emotional impulses in this lifetime.
EARTH MOON (Taurus Moon, Virgo Moon, Capricorn Moon)
If you are a Taurus moon, a Virgo moon, or a Capricorn moon, you are someone who is emotionally grounded, safe, comforting, and logical. You aren’t overly emotional and may not show your emotions to people much at all, but that doesn’t mean you don’t have them. You think before you speak, and you process your emotions before acting on them, and you tend to be more down-to-earth and understanding when it comes to other people’s emotional worlds as well. You are someone people go to when they need someone to talk to you as you are a very good listener.
AIR MOON (Gemini Moon, Libra Moon, Aquarius Moon)
If you are a Gemini moon, a Libra moon, or an Aquarius moon, you are someone who is fun, outgoing, and emotionally open-minded. You don’t like heavy emotions or too much emotional drama, and you tend to be more go-with-the-flow in this area of your life. Good conversation and mutual understanding are very important to you in your relationships and you want funny banter and inspiration in your connections with others.
WATER MOON (Cancer Moon, Scorpio Moon, Pisces Moon)
If you are a Cancer moon, a Scorpio moon, or a Pisces moon, you are someone who lives by their heart and values your emotional world deeply. You crave a deep type of intimacy in your partnerships and you need a partner who is going to give you that type of emotional connection. You are more private with your emotional world and you tend to hold a lot in, but this can often lead to sudden outbursts as well. Overall, you are the definition of emotion and others learn a lot from you on what it means to love and to feel.
YOUR ASCENDANT (RISING SIGN)
Your ascendant sign represents your perception and the energy you put out into the world. This is the way you come across to others, the way you express yourself, your physical traits and aesthetics, how you manifest, society, and what you expect from the world around you.
FIRE ASCENDANT (Aries Rising, Leo Rising, Sagittarius Rising)
If you are an Aries rising, a Leo rising, or a Sagittarius rising, you come across to others as confident, bold, and stylish. You are known for the way you look or the way you present yourself, and you are usually adorned in bright colors or wearing something that others take a lot of notice of. You are someone who walks into a room, and all eyes are on you, and you love that. You want to be on the move and on the go, and you love to show up in the world exactly as you are today. You see the world with a lot of possibilities and like it's yours to have fun and enjoy yourself in.
EARTH ASCENDANT (Taurus Rising, Virgo Rising, Capricorn Rising)
If you are a Taurus rising, a Virgo rising, or a Capricorn rising, you come across to others as responsible, beautiful, natural, and dependable. You are a hard worker, and you may be known for your career or the work that you do. You are someone who walks into a room and people feel an immediate sense of comfort and like you are someone they can trust. You have strong values and goals, and you are someone who knows what they want. People love to be around your down-to-earth energy, and you make others feel safe and grounded.
AIR ASCENDANT (Gemini Rising, Libra Rising, Aquarius Rising)
If you are a Gemini rising, a Libra rising, or an Aquarius rising, you come across to others as outgoing, friendly, and talkative. You see the world as a place to learn, connect, and be inspired, and you are on a quest for knowledge and understanding. You connect with people from all walks of life, and you tend to have a pretty open-minded and unique friend group. You care a lot about your style and aesthetic and always strive to be authentically you wherever you are. You can talk to people for hours and are often meeting new people and making new friends wherever you go.
WATER ASCENDANT (Cancer Rising, Scorpio Rising, Pisces Rising)
If you are a Cancer rising, a Scorpio rising, or a Pisces rising, you navigate life through the lens of your emotions, and you are deeply connected to the undercurrents of life. You are ruled by your emotions, and this side of you is not something you can keep hidden away easily. You get emotional when you think about society and others at large, and you want to be known for the kind and sincere person you are. When you walk into a room, you feel other people's energy right away and are highly empathic and intuitive.
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Featured image by We Are/Getty Images