Society is structured around the 24-hour cycle, tailored to the male hormonal rhythm, which dictates work hours, meal times, and how we organize our daily lives. The female body operates on an additional monthly cycle, and yet this is largely ignored by most women as we shrink ourselves into a schedule that is not designed for our bodies.
Following my recent PCOS diagnosis, I recognized just how much of a toll ignoring this cycle was taking on my skin, mood, and overall well-being. Although I was a little late to the party, I decided to try out cycle-syncing, tailoring my workouts, skincare, food, and workload to each phase of my cycle. I’m currently in the early stages, but here are my thoughts so far and some ways you can incorporate cycle-syncing methods into your lifestyle.
As women, we are encouraged to ‘get on with it’ when we are on our periods. Yet even if you don’t experience cramps or other symptoms, your body is running on lower energy and sometimes a lower mood, which can make performing at your ‘normal’ level more challenging than usual. If you were asked to complete an important detail-oriented task at 4 am, you likely won’t perform as well as if you were to take the task at 1 pm after lunch or a night of rest.
A similar principle applies to your menstrual cycle, and approaching it in a way similar to the 24-hour cycle helps put into perspective just how important it is to listen to what your body needs during each phase. Although PCOS can be painful and incredibly difficult to manage at times, my diagnosis prompted me towards understanding my body better, and I feel the following methods have resulted in me feeling more in control of my health again and less overwhelmed by my symptoms.
The Menstrual Phase
The first phase of the menstrual cycle is the menstrual phase (or your period), where oestrogen and progesterone are low. This is the time when spending an extra few hours in bed and procrastinating your essays can actually be more beneficial than powering through your day as normal.
Cycle-syncing has made me recognize that there’s no shame in taking things slower during your period and prioritizing listening to your body. I’ve found that this actually makes me more productive overall, and I am noticing significantly less burnout than I usually feel at this point in the semester.
For this phase, where tiredness and low mood are among the most common symptoms, I’ve found that swapping hot yoga and running for slow, gentle workouts feels so much more manageable. I’m especially a fan of the Friday night yin class with Yogisoc here in St Andrews, or an online yin yoga that you can do from your bed. Yin yoga focuses on gentle stretches and holding poses (usually seated or lying down) for extended periods. During this phase, I have also found that keeping my clothes loose and comfy (skims have super cosy lounge sets perfect for going straight from your bed to the library), stocking up on herbal teas, and embracing slower moments rather than fighting them is the best strategy for me.
The Follicular and Ovulation Phases
After your period comes the follicular phase- you can use a period tracker app like Flo or Clue to determine exactly when each phase is for you, as it varies for everyone. If you’re someone with PCOS or an irregular cycle, it may be more helpful to determine each phase by symptom rather than a tracker.
Energy begins to rise as hormone levels increase, and for workouts, strength training is recommended. I recently tried the reformer pilates classes at SALT gym in St Andrews, and I loved the class as well as the gorgeous pink studio! They currently have a great offer: 10 classes for £20, which I’d recommend checking out if you’re interested.
High-intensity spinning, pilates, or hiking can also be great during this phase. I’ve recently taken up running again after a 6-month hiatus and have found that matching up my pace and distance with each phase of my cycle has significantly improved how I feel and perform. Where the LH rises, and energy reaches its peak during ovulation, is the best time to focus on your highest intensity workouts like sprints or long-distance running if that’s your thing. If you’re looking for community and motivation, I’ve heard great things about Bubble Run Club here in St A, and I’m planning to try it out next semester.
As university students, we can’t always plan our workloads around our period because of deadlines and last-minute cramming (especially at this point in the semester). However, if you can, try matching low-focus tasks like making flashcards or watching lectures during your period, and save the higher-intensity work like essay or dissertation writing for phases when your energy levels rise. See if you notice a difference.
The Luteal Phase
This phase is when you may start to notice PMS symptoms, and your energy may begin to deplete. Your body takes longer to recover from intense exercise in this phase, so slower workouts like vinyasa yoga, a more relaxed pilates, or simply going on a walk on West Sands can be a great way to get in your daily exercise without feeling exhausted afterward.
As someone with PCOS-related acne, I notice my skin gets noticeably worse during the mid-end of the luteal phase, and this is a pretty common symptom of PMS. Tailoring my skincare to each phase has made a huge difference to my skin, particularly using a chemical exfoliant like a BHA cleanser to help counteract excess sebum production that occurs during this phase.
I also notice a shift in cravings during this phase, especially for a sweet treat. If you’re looking for an easy, delicious, yet healthy recipe that will satisfy your cravings and give your body the right form of energy it needs during your luteal phase, I have a recipe for sweet potato brownies that honestly tastes better than a regular brownie. Focusing on specific nutrients like healthy fats and complex carbs, as well as on magnesium found in dark chocolate, which helps explain the chocolate cravings, has helped improve my mood, energy, and well-being.
Whilst navigating PCOS hasn’t been easy, these cycle-syncing hacks have really made a difference in how I understand my body and overall how I feel throughout the month. Whether you also suffer from PCOS, a related condition like endometriosis, or simply want to understand your body and periods better, try out some of these syncing methods, or use them as a starting point to find what works best for you. Ultimately, understanding your cycle is a personal journey, but tuning into your body and aligning your daily routine with your energy and mood rather than ‘powering through’ is the first step toward working with your body rather than against it.