Given that the vast majority of women will experience having a period, it’s somewhat shocking to grasp the mystery that still surrounds menstruation. Largely because of the hormonal shifts that women experience throughout the menstrual cycle, one half of the population remains critically underrepresented in medical research. Put into glaring perspective, more studies have been conducted on male pattern baldness than endometriosis.
It’s time to have the period talk—and thanks to the work of advocates and social media platforms like TikTok, women are increasingly able to do just that. From viral videos on ‘luteal face’ to support groups on Instagram, word of mouth has enabled women to find community and exchange wisdom within their shared experiences as menstruators. With that, a new term—‘cycle syncing’—has come into play.
@madiinoelle the thing most girls are missing; cycle syncing fully explained #cyclesyncing #hormonehealth #holistichealth ♬ original sound – madison
Listening in
“For most women, the menstrual cycle is an integral part of womanhood,” says Dr Selina Chin, associate consultant at the KK Women’s and Children’s Hospital Department of Obstetrics and Gynaecology. “Understanding our cycle is vital for recognising changes that may signal underlying health issues, planning for pregnancy and making smarter decisions about our daily lifestyle.”
So, what exactly does cycle syncing encompass? Put simply, the practice involves adapting one’s lifestyle to align with the four distinct phases of the menstrual cycle: menstruation, the follicular phase, ovulation and the luteal phase. While this entails awareness of each phase’s hormonal shifts, Chin advocates for an approach that’s intuition-based rather than precision-obsessed.
“Some women may notice symptoms according to their menstrual cycle, yet others may find little or no difference,” she points out. “In our busy world, the simplest thing to do is often the hardest: listen to your body.” To this end, Chin recommends keeping a symptom diary to help decode your rhythm.
The follicular phase: building momentum
The arrival of menstruation—in other words, a period—marks the start of the cycle and the follicular phase. While a period usually lasts for two to seven days, the follicular phase extends for up to around 14 days. Symptoms like cramps, fatigue and irritability are common early on and Chin recommends listening to your body’s cues. At this stage, rest isn’t just allowed, it’s encouraged.
“During menses, rest when needed and focus on gentler, low-impact exercises like walking, yoga or Pilates,” she advises. “You can also do light strength training if you feel up to it.”
As menstruation ends, oestrogen levels continue to rise throughout the follicular phase. Alongside this, you’ll likely see a noticeable uptick in energy, clearer skin and improved mood. On the workout front, it’s an ideal time to ramp things up. “Both the follicular and ovulation phases are theoretically better for robust cardio and strength training, including HIIT,” says Chin.
Oestrogen levels peak just before ovulation, which occurs at around day 14 of the cycle and marks the end of the follicular phase. However, timings can vary (“If a cycle is longer than 28 days, ovulation and the luteal phase typically occur later,” Chin notes). This is when the body is at its peak: think high energy, radiant skin, stronger libido and sharper confidence. Biologically speaking, the body is primed to perform, so if there’s a time to schedule your hardest workouts or biggest meetings, this is likely it.
The luteal phase: slowing down with intention
Following ovulation, progesterone takes the lead, ushering in the luteal phase (typically days 15 to 28). It’s during this phase that many feel off-balance, and when premenstrual syndrome (PMS) symptoms—such as bloating, cravings, breast tenderness and emotional shifts—tend to surface.
With hormones fluctuating rapidly and cortisol sensitivity increasing, making stress hit harder, being kind to your body matters. “During the luteal phase, focus on stress management and moderate exercise,” Chin recommends. Think restorative yoga, light cardio or lower-intensity strength work. Cravings may spike, but instead of restrictive eating, consider balanced, nutrient-dense meals that stabilise blood sugar and mood.
Emotional self-care is key here, too. Where possible, plan ahead to allow space for recovery, rest and emotional processing. Journalling, therapy, a quiet night in with Netflix and magnesium tea—whatever your version of comfort looks like, this is the week to lean into it.
The bigger picture
As cycle syncing gains popularity, so too has the flood of advice, from eating different seeds to adjusting macronutrients by phase. But Chin urges simplicity. “If a certain food makes you feel poorly at a certain time each month, avoid it,” she says. “But rather than obsessing over specific foods for each phase, consistency with healthy eating is most important.”
That means sticking to the fundamentals: balanced meals, staying hydrated, limiting processed foods and considering a multivitamin if needed. Beyond diet, holistic health measures—regular movement, sleep, stress management and social connection—remain the real gamechangers.
Importantly, while cycle syncing can be helpful, it’s not a cure-all. “Hormonal levels can vary from day to day, even hour to hour,” Chin explains. “Our female hormones are only one part of an elaborate symphony. Other players like testosterone, thyroid hormones, cortisol, dopamine and oxytocin are equally important.”
Empowering changes
Ultimately, cycle syncing isn’t about perfection, it’s about awareness. Tuning into your body’s rhythms can help you work with your hormones, not against them. Whether you’re adjusting workouts, managing PMS or simply becoming more attuned to what you need day to day, syncing can be an empowering tool.
As Chin puts it: “By focusing on holistic approaches and making minor adjustments based on what our bodies tell us, we can become healthier—physically, mentally and emotionally.”
Cycle 101
Who can’t cycle sync?
Being on hormonal contraception, such as an intrauterine device or birth control pills, means you won’t be able to cycle sync as the cycle’s phases are suppressed. Having irregular periods, a common symptom of conditions like polycystic ovary syndrome and endometriosis, also makes cycle syncing difficult.
Is there an ideal way to track my cycle?
Everybody has a different experience of the menstrual cycle, and as such, there’s no single best way to track it. Apps such as Clue, Flo and Ovia can be convenient for estimating your cycle timings and providing symptom prompts. Alternatively, keeping a diary—tracking anything from mood changes and energy levels to appetite and sleep—works too.
Are the benefits of cycle syncing proven?
No, the overarching benefits of cycle syncing are not scientifically proven. However, this is largely accepted to be reflective of how under-researched menstrual, and women’s health in general, is.
What should I eat during each phase?
Again, it’s important to note that extensive research on eating to support the menstrual cycle is lacking. However, beyond general advice to maintain a balanced and nutrient-dense diet, adequate calcium and vitamin D levels are associated with reduced PMS symptoms. Iron deficiency is common among menstruators due to loss of iron during periods, so monitor your intake—as well as vitamin C for optimal iron absorption—to prevent this.
How do I know what’s normal?
The menstrual cycle is different for each individual and the durations featured in this article are based on averages. However, Chin advises consulting a doctor if:
- You consistently experience cycles that are shorter than 21 days or longer than 35 days.
- Your menstrual symptoms are severe enough to impact daily activities.
- Your period lasts longer than seven days and/or is heavy.
- You experience unscheduled bleeding or spotting.
- You miss a period for more than three months and are not pregnant.
This story appears in Vogue Singapore’s November ‘Nourish’ issue, available online.
