On social media, it’s often discussed, with coaches and influencers sharing their supposed knowledge. But what do cycle-based training, cycle-based nutrition, and cycle-based working mean for menstruating individuals?
"Cycle Syncing," now a trendy term, describes a method or philosophy aimed at helping menstruating individuals better manage their cycles.
The fundamental idea is to consider the different phases of the menstrual cycle. Menstruating individuals can benefit by aligning their work, nutrition, exercise, or social life with their cycle. DW Fact Check has examined three claims related to this.
Eating differently depending on the cycle phase?
Claim: In this TikTok video with nearly a million views, it states: "For optimal health as a menstruating person, you need to eat differently each week." For example, menstruating individuals need light, colorful foods during the follicular phase and more calories during the luteal phase. A cyclical diet can help prevent PMS (Premenstrual Syndrome), among other things. There are many posts circulating with similar claims.
DW Fact Check: Unsubstantiated
In fact, according to experts, menstruating individuals can increase fertility or reduce negative side effects with the right nutrition. The menstrual cycle is regulated by hormones, and our diet influences these hormones. "We need to make sure we are eating what our body needs to produce, transport, and break down hormones," explains British nutritionist Beth Hughes in a DW interview.
Good fats, proteins, vitamins, and minerals are particularly important for the production of various hormones. Therefore, it indeed makes sense to eat a lot of colorful vegetables, says the expert. According to a meta-study published by Cambridge University Press, there is evidence that curcumin, vitamin D, magnesium, and zinc could alleviate undesirable cycle-related symptoms.
However, another question is whether the diet should change depending on which phase of the cycle a menstruating person is in. While this is often claimed in videos like the one on TikTok, the research on this is very limited, as Beth Hughes also confirms: "It's more about consistently focusing on the right foods for a healthy menstrual cycle, rather than saying you need this on one day and that on another."
U.S. nutritionist Tracy Lockwood Beckerman is more open to the idea of adjusting nutrition to the phases of the cycle. However, she also limits the scope by stating that while foods can support the menstrual cycle, they are never a guarantee "that symptoms can be completely prevented or treated."
The statement that the body needs more calories in the luteal phase is also not entirely accurate. According to Hughes, most studies only show that menstruating individuals factually consume more calories during this phase, but not why that is. A meta-study published in the journal PLOS ONE observed that study results are quite heterogeneous when it comes to how the menstrual cycle affects the resting metabolic rate (RMR). Moreover, the increase in metabolic rate observed in some studies during the luteal phase is only minimal.
The previously mentioned study published by Cambridge University Press summarizes
that the research regarding nutrition and the menstrual cycle is inconsistent. It is advisable to adjust the "diet to the individual symptoms and preferences of the affected individuals."
Salary negotiations best around ovulation?
Claim: According to this Instagram post by "cycle coach" Jessie Roch, menstruating individuals should schedule client meetings or salary negotiations during the ovulation phase, when they are particularly communicative—and use the luteal phase to analyze numbers and critically assess everything. Similar advice can be found in other social media posts. Does it really make sense to consider "the strengths of each cycle phase" in professional life to this extent?
DW Fact Check: Misleading
Even though our brain is influenced by the cycle, gynecologist and sex therapist Johanna Janku considers these claims to be far-fetched. "These are statements that I cannot support and that I find dangerous."
Such generalizations can give menstruating individuals the impression that they are automatically less communicative during the luteal phase. This can distort self-perception and be more limiting than liberating.
The Instagram post claims that the rise in estrogen during the follicular phase leads to increased creativity and communicativeness, while higher progesterone in the luteal phase is responsible for more critical thinking.
It is true that estrogen is the main player in the follicular phase and progesterone in the luteal phase. And progesterone can lead to more fatigue, reduced performance, as well as increased tension and irritability, explains Janku. Additionally, there can be water retention, and some women may find it harder to concentrate during the luteal phase.
However, the post's connection to creativity and communicativeness is questionable. According to the doctor, the studies do not support the idea that one is more creative and communicative in the follicular phase and more analytical in the luteal phase. "Overall, my impression is that a lot has been misinterpreted and overinterpreted."
Better to avoid exercise during your period?
Claim: "The period is a time to rest, your body is already going through so much, and you shouldn't stress it further," says health and wellness TikToker elynnestelle in one of her videos on cycle-oriented living, with over 140,000 views. She herself stopped exercising completely during her period, except for walking and stretching, and found that she felt much better as a result.
DW Fact Check: False
According to sports physician Petra Platen, "the scientific evidence, meaning the studies and insights that allow us to make recommendations, is still relatively poor" regarding cycle-oriented training. Additionally, it's important to differentiate between performance capability and trainability throughout the menstrual cycle—something many do not do. The latter is even less researched.
However, there are studies indicating that moderate physical activity can improve the symptoms of PMS (Premenstrual Syndrome) and menstrual discomfort, says Platen, who researches how the cycle affects female athletes' performance at Ruhr University Bochum.
While physical performance tends to be at its lowest during menstruation, Platen says, "But I don't understand why one should not exercise at all during this phase." If the pain isn't so severe that one needs to stay in bed, the expert recommends continuing to be physically active and doing the sports that are enjoyable, relaxing, and typically practiced.
Conclusion: The menstrual cycle can significantly influence physical and mental well-being. Many menstruating individuals feel more or less energetic depending on the phase of their cycle or experience digestive issues. Keeping track of one's cycle can be beneficial for better self-understanding.
However, generalized tips about what to do in each phase are misplaced. "The menstrual cycle is highly variable, especially from woman to woman, but also from cycle to cycle," says Petra Platen.
Many statements on social media about cycle-based nutrition, cycle-based training, and cycle-based working are insufficiently supported or not supported at all—there is still much need for research. For menstruating individuals using hormonal contraception like the pill, much of this advice does not apply, as their natural cycle is suppressed.
Article by Ines Eisele, fact-checker, editor, and author at Deutsche Welle.
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