Cycle syncing for your skin & body

2023 is the year of better, healthier habits. One of the things I’m focusing on this year is nutrition and skin. Your internal gut health affects your skin way more than you’d ever know. Something that’s super interesting to me is your menstrual cycle and your skin, aka cycle syncing. Today we’re chatting about each phase of the cycle and the best foods and activities to do during them. Stay tuned at the end for a recipe for each cycle phase!

What is cycle syncing? Cycle syncing is eating certain foods and exercising a certain way during the different phases of your menstrual cycle. There are different phases that start the week of your period, the week after, the week of ovulation, etc.

TIPS FOR EACH PHASE
There are different foods that benefit you in the different phases of your cycle, so let’s chat about them!

Menstrual Phase: you’re going to want to eat kale, beats, mushrooms, hearty greens, sweet potatoes, root veggies, dark colored berries, grapes, watermelon, wild rice, pumpkin seeds, peanuts, chestnuts, duck, pork, red meat, liver kidney beans, dark chocolate and oily fish. As for exercise, rest comes highly recommended along with walking, yoga and stretching. Basically, nothing too intense. I’ve also enjoyed just reflecting during this time, evaluabting, journaling, meditation, and other relaxing forms of self care.

Follicular Phase: during this phase, you’ll want to eat foods such as artichokes, broccoli, sprouts, carrots, lettuces, peas, beans, zucchini, rhubarb, avocados, pomegranate, cherries, plum, oats, wheat, pumpkin, flax, brazil nuts, cashews, lentils, black eyed peas, eggs, poultry, trout, shellfish, nutbutter, sauerkraut, vinaigrettes. As for exercise, HIIT training, strength training, and jogging are the best to do during this time. This is a great time for learning, creativity,  planning, brainstorming, and starting new projects!

Ovulatory Phase: you’ll want to eat brussels sprouts, red bell peppers, eggplants, spinach, tomato, swiss chard, asparagus, chive, coconut, raspberries, strawberries, apricots, cantaloupe, quinoa, flax, pistachios, pecans, almonds, lentils, wild caught salmon, eggs, tuna, shrimp, lamb, dark chocolate, kimichi, sauerkraut, pickled veggies. This phase also lends itself well to the higher-intensity workouts so again HIIT training, strength training, and running. This time is a good time for socializing communication, marketing, social media work, networking, having fun and negotiating with people!

Luteal Phase: during this phase, you’ll want to incorporate cabbage, cauliflower, celery, cucumber, collard , raisins, greens, onion, parsnip, radish, squash, potatoes, sweet potato, apple, peaches, pear, brown rice, sunflower seeds, sesame seeds, walnuts, chickpeas, navy beans, turkey, salmon, grassfed beef, red raspberries, ginger, dark chocolate, peppermint. As far as exercise during this time, yoga, pilates, strength training and hiking come highly recommended. Other great things during this time are to organize, review things, and get important work tasks completed.

I have been following this personally for a few reasons. First, I want to help with my bloating and cramping along with my acne throughout the month. Next, I want to better control my hormones and emotions for my own mental health and sleep health. Certain foods help with certain hormones, so I really want to be in-tune with that. During the first half of your cycle, your cortisol (stress) level is higher so you’re going to want to do more cardio to help lower that. This part of your cycle is also where you’re going to consume less calories, less carbs, less sugars and less grease to help prevent severe acne. The foods you eat during this phase of your cycle will help flush the excess estrogen that your body produces during this time.

The second phase of your cycle (luteal and menstrual phases) is where your metabolism speeds up and you’ll want to increase your calories by roughly 300 more calories per day and focus more on incorporating red meat into your diet. This helps with estrogen and progesterone to keep a healthier balance and so you’re feeling your best at all times.

Listen, I’m no doctor, so please do not take anything that I'm saying as medical advice. This is what I’ve learned through my own research, reading, listening and what I’ve put into practice for myself. I love sharing what I learn with you all, plus it does affect your skin health too!

RECIPES

Menstrual Phase - Lentil Bean Soup

Follicular Phase - Oats

Ovulatory Phase - Quinoa Bowl

Luteal Phase - Taco Bowl