Reducing pain and boosting body positivity are two benefits of ‘cycle syncing’, according to social media.
根据社交媒体的说法，“周期同步”的两个益处是减轻疼痛和提升身体积极性。
Menstruation is once again a hot topic on social media, thanks to a new health trend known as “cycle syncing”.
由于一种被称为“周期同步”的新健康趋势，月经再次成为社交媒体上的热门话题。
It involves aligning your diet and exercise habits to each phase of your menstrual cycle. For example, you may only do gentle exercises such as yoga or eat more fermented foods during the first phase of menstruation.
它涉及根据月经周期的每个阶段来调整你的饮食和运动习惯。例如，在月经的第一阶段，你可能只进行瑜伽等温和运动，或多吃发酵食品。
Social media influencers are spruiking cycle syncing as a more natural way for women to manage negative symptoms, such as period pain, and be more in tune with their bodies.
社交媒体影响者们正在推崇周期同步，认为这是女性管理痛经等负面症状、并更好地了解自己身体的一种更自然的方式。
So how does it work? And is it supported by research?
那么，它是如何运作的？它是否有科学研究支持？
The menstrual cycle
月经周期
During menstruation, the body sheds the uterus lining to prepare for pregnancy. This usually happens every 28–35 days. But bleeding is only one part of the menstrual cycle. The menstrual cycle can be divided into three main phases:
在月经期间，身体会脱落子宫内膜，为怀孕做准备。这通常每28至35天发生一次。但出血只是月经周期的一部分。月经周期可分为三个主要阶段：
follicular phase, where the body releases a hormone called the follicle-stimulating hormone to help follicles grow in the uterus
卵泡期，身体会释放一种称为卵泡刺激素（FSH）的激素，帮助子宫内的卵泡生长
ovulation, where the ovary releases a mature egg that may or may not be fertilised
排卵期，卵巢释放一个成熟的卵子，该卵子可能或可能不会受精
luteal phase, where the body releases a hormone known as progesterone that thickens the lining of the uterus, in preparation for pregnancy. But if the egg is not fertilised, the uterus will shed its lining and this cycle repeats.
黄体期，身体会释放一种称为孕酮的激素，使子宫内膜增厚，为怀孕做准备。但如果卵子没有受精，子宫就会脱落内膜，从而周期重复。
Throughout the menstrual cycle, fluctuating hormone levels can cause symptoms such as fatigue, cramps, bloating, mood swings and changes in appetite.
在整个月经周期中，激素水平的波动可能引起疲劳、痉挛、腹胀、情绪波动和食欲改变等症状。
Does ‘cycle syncing’ work?
“周期同步”有效吗？
Advocates of cycle syncing say it helps women manage period symptoms and meet the the body’s changing energy needs during menstruation.
周期同步的支持者说，它能帮助女性管理月经症状，并在月经期间满足身体不断变化的能量需求。
However, specific claims often conflict with each other. For example, some who promote cycle syncing suggest eating fermented foods and fresh vegetables during the follicular phase, while others recommend eating lean proteins and wholegrains. Certain cycle syncing advocates emphasise doing cardio workouts and other high-intensity exercise in the follicular phase. Meanwhile, others say swimming or cycling are better options to manage period symptoms.
然而，具体的说法往往相互矛盾。例如，一些提倡周期同步的人建议在卵泡期食用发酵食品和新鲜蔬菜，而另一些人则推荐食用瘦蛋白和全谷物。某些周期同步的支持者强调在卵泡期进行有氧运动和其他高强度运动。与此同时，其他人则说游泳或骑自行车是管理月经症状更好的选择。
However, there is little evidence to support these claims.
然而，缺乏证据支持这些说法。
Various systematic reviews – which summarise all the available research on a specific question – have found no evidence that doing exercise during certain phases of the menstrual cycle improves muscle development or performance. This is the case with both resistance training which aims to build strength, and aerobic exercise, which increases your heart rate.
各种系统综述（总结了关于特定问题的所有可用研究）发现，在月经周期的特定阶段进行锻炼并不能改善肌肉发育或表现。这对于旨在增强力量的抗阻训练和提高心率的有氧运动都是如此。
It also does not appear to reduce your risk of muscle injuries. Research shows immune function may fluctuate throughout the menstrual cycle, but one systematic review found this variation is unlikely to impact exercise.
它似乎也不能降低肌肉受伤的风险。研究表明免疫功能可能会在整个月经周期中波动，但一项系统综述发现这种变化不太可能影响运动。
However, research suggests female athletes may feel less motivated or confident playing sport in the late luteal phase. They were also more likely to think they performed worse at the start and end of their period. This may be because symptoms such as cramping, back pain and tiredness make exercise seem much harder during menstruation.
然而，研究表明，女性运动员在黄体后期可能感觉缺乏动力或信心进行体育运动。她们也更可能认为自己在月经开始和结束时表现更差。这可能是因为痉挛、背痛和疲劳等症状使月经期间的运动感觉更加困难。
But research suggests certain types of exercise, including strength training and relaxation-based exercises, may help relieve period pain.
但研究表明，某些类型的运动，包括力量训练和基于放松的运动，可能有助于缓解经期疼痛。
There’s even less evidence examining the link between nutrition and different phases of the menstrual cycle. One 2024 study suggested women may be hungrier or eat more during their luteal phase, compared to the follicular phase. This may be because during the luteal phase, the body consumes more energy to prepare for a potential pregnancy.
甚至很少有证据研究营养与月经周期不同阶段之间的联系。一项2024年的研究表明，与卵泡期相比，女性在黄体期可能会更饥饿或吃得更多。这可能是因为在黄体期，身体消耗更多能量为潜在的怀孕做准备。
However, one systematic review found no conclusive evidence that changing your diet reduces symptoms such as cramps, bloating and fatigue.
然而，一项系统综述发现，改变饮食并不能得出确凿证据证明可以减轻痉挛、腹胀和疲劳等症状。
What to do instead
替代方案
Existing studies looking at the relationship between diet, exercise and different menstrual phases have produced extremely varied results. And there are still many gaps in current research, including what the mechanism behind cycle syncing actually is and what its benefits may be.
现有研究考察了饮食、运动与不同月经周期阶段之间的关系，结果差异极大。目前的研究仍存在许多空白，包括周期同步背后的实际机制是什么，以及它可能带来哪些益处。
So for those who want to manage period symptoms, the best approach is to be patient with yourself and listen to bodily cues. For example, if you slept badly because of night-time cramps, you don’t need to do a high-intensity workout the next morning. Consider going for a walk instead. And if you feel extra hungry near the end of your period – in the luteal phase – it’s fine to eat a little more.
因此，对于那些希望管理月经症状的人来说，最好的方法是对自己有耐心，并倾听身体的信号。例如，如果你因为夜间抽筋睡得不好，第二天早上就不需要进行高强度锻炼。可以考虑改为散步。如果你在月经结束时——即黄体期——感到特别饥饿，适量多吃一些是可以的。
The jury’s out as to whether cycle syncing actually works. But making small lifestyle tweaks could help make your time of the month that bit more manageable.
周期同步是否真的有效，目前尚无定论。但进行一些小的生活方式调整，或许能让你的生理期过得更轻松一些。
Emmalee Ford is employed by Family Planning Australia, a non-government sexual and reproductive health organisation.
Emmalee Ford 供职于澳大利亚计划生育协会，这是一个非政府的性与生殖健康组织。
