In the April 16 episode of her podcast, Samantha Ruth Prabhu had a candid chat with nutritionist Rashi Chowdhary about period health. They delved into topics like PMS challenges, hormonal issues, and the rising trend of cycle syncing, discussing ways for women to gain a better understanding of their bodies and how to support themselves during their menstrual cycles.

What does cycle syncing mean?

When Samantha inquired about cycle syncing, Rashi explained, "Cycle syncing is all about aligning your lifestyle, workouts, diet, supplements, and activities with the four phases of your cycle."

She elaborated on how the menstrual cycle functions, saying, “In a typical 30-day cycle, there are four distinct phases that correspond to the varying hormone levels at different times. To break it down, the first phase is the menstrual phase, followed by the follicular phase, then ovulation, and finally, the luteal phase, which is the last one.”

Rashi highlighted how crucial it is to grasp this cycle, saying, "It's supposed to be balanced, so it shouldn't be this way. We'll explore why it is like this, and then, naturally, menstruation happens again. So, we go through these four phases."

How every stage impacts your body and energy levels

The first stage of the cycle is the menstrual phase, which is when you're actually experiencing your period. "This marks Day 1 of your cycle," Rashi explains. "It usually lasts anywhere from Day 1 to Day 5 or 7, depending on the individual." During this time, your body is shedding the uterine lining, and many women go through various physical and emotional shifts.

Following that is the follicular phase, which kicks in right after your period wraps up. This phase is often referred to as the high-energy phase. "Estrogen levels start to rise, and most women feel fantastic, alert, and full of vitality. It's definitely a favorite for many!" Rashi shares. Women typically feel their most energized and motivated during this time, making it perfect for exercise, social gatherings, and tackling new projects.

Next up is the ovulation phase, often seen as the star of the cycle. Rashi notes, "Ovulation occurs on a single day, but we consider a 3-4 day window because sperm can live that long in the body. Plus, it's crucial to understand that true menstruation only happens if ovulation occurs; otherwise, it's just a withdrawal bleed." This is when the egg is released from the ovary, marking the best time for conception.

What’s the last stage of the menstrual cycle?

The luteal phase is the final stage before your period starts again, and during this time, progesterone takes the lead. "It's best to take it easy during this phase, but many of us keep pushing through, which is why PMS can kick in," Rashi explains. This phase is often marked by mood swings, tiredness, and other symptoms that many women link to premenstrual syndrome (PMS). Rashi points out that making some lifestyle changes during this time—like managing stress, eating healthily, and getting enough sleep—can really help alleviate these symptoms.

Rashi also shared that the concept of cycle syncing is all about aligning with the natural rhythm of these phases rather than fighting against them. She noted that each phase impacts the body differently, influencing everything from energy levels to emotions and physical health. The aim of cycle syncing is to tailor your diet, exercise, and self-care practices to fit the body's needs during each phase, promoting a greater sense of balance and well-being.

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