The following recommendations are based on the most up-to-date research available today. However, they do not replace medical advice and may not work the same for everyone. These guidelines are intended as a starting point for cycle-syncing if you choose to explore it.

Physical

The study “A comparison of physical activity and nutrition in young women with and without primary dysmenorrhea” (Bavil et. al, 2018) found that exercise prior to and during the early days of menstruation can alleviate symptoms of dysmenorrhea. The study found that dysmenorrhea was less prevalent in those who were more physically active, and regular exercise can reduce stress in women and thus improve blood circulation and increase the amount of endorphins and neurotransmitters. More specifically, it concluded that engaging in 30 minutes of brisk walking each day for the first three days of the menstrual period is recommended to improve blood circulation in the pelvic area, reduce the accumulation of pain-causing prostaglandins, and decrease pain duration.

Cognitive

Hormonal fluctuations can lead to decreased concentration and cognitive abilities. During this period, prioritising lighter, less demanding tasks can help manage these effects effectively. It's also a good time to practise visualisation techniques. Imagining a positive outcome to a situation for a few minutes can enhance creativity, reduce stress, and improve mood.

Nutrition

Focus on incorporating iron-rich foods to replenish iron lost during menstruation and sustain your energy levels. Foods like spinach, red meat, lentils, and fortified cereals are excellent sources. Iron is crucial for the production of haemoglobin, the protein in red blood cells that carries oxygen throughout the body.

Emotional

During the menstrual phase, it's vital to prioritise emotional well-being by allowing yourself time to rest and recharge. It’s a good time to practise gratitude interventions like journaling which have been clinically proven to reduce depression, stress and increase happiness levels (O'Leary & Dockray, 2015).