Can cycle syncing improve your skin and wellbeing?
Published: 16/12/2024 | Author: Rachel Mallon & Caroline Cummins, Oriflame Research & Development
Your menstrual cycle is a natural hormonal rollercoaster that can affect your mood, skin, energy, sleep, appetite – and much more. Learn how to align your lifestyle choices with the natural hormonal shifts across your menstrual cycle to transform your physical and emotional wellbeing.
What is cycle syncing?
Cycle syncing is a holistic approach that aligns your lifestyle, diet, skincare, and self-care with the natural phases of your menstrual cycle. By tuning in to the body’s hormone-driven changes throughout the month, you can manage symptoms, improve your mood, your skin, and boost overall wellbeing. Let’s take a deeper look at each phase of the menstrual cycle and some simple ways to adjust your habits to work with your body, not against it.
Menstrual phase (around days 1–7)
The menstrual phase begins on the first day of your period and usually lasts up to a week. During this time, estrogen and progesterone levels are at their lowest, leading to common symptoms like fatigue, cramps and mood swings. Your energy may be lower, and your skin may be drier, more reactive and dull.
• Nutrition: This phase calls for foods that are rich in iron such as lean red meat and plant-based sources such as leafy greens or legumes (e.g., lentils, beans). Pair plant-based sources with vitamin C from citrus fruits or peppers for better absorption. Magnesium-rich foods like pumpkin seeds, nuts, and dark chocolate can help reduce cramps and improve mood.
• Skincare: Focus on moisturisation and barrier support: choose richer textures in your creams and opt for ingredients like hyaluronic acid, polyglutamic acid, Bio Re:Barrier (crowberry and birch extract) and niacinamide.
• Lifestyle & exercise: Listen to your body’s need for rest during this phase. Light activities like yoga or stretching can be great. Staying hydrated and getting enough sleep are essential for managing energy.
Follicular phase (around days 6–14)
• Nutrition: You may find it easier to follow a healthy diet and supplement regime during this phase. Up your fibre intake to support hormonal balance and sustained energy by eating plenty of legumes, wholegrains, fruits, vegetables, nuts and seeds. To support mood and brain function, choose healthy fats like extra virgin olive oil, oily fish and avocados. Include probiotics and fermented foods like kefir and kimchi as the beneficial bacteria support gut health.
• Skincare: This phase is all about supporting and maintaining your skin’s renewed strength and vitality. Gentle exfoliation can boost cell turnover and further enhance skin’s glow, and this can also be a good time to introduce high strength actives like retinol into your routine, especially if trying them for the first time.
• Lifestyle & exercise: High-intensity workouts, strength training and creative activities are ideal as energy levels peak.
Ovulation (around day 14)
Ovulation is the midpoint of the cycle when an egg is released by your ovaries – around day 14-17 depending on the length of your cycle. Estrogen peaks right before ovulation, giving you a natural boost in energy, confidence, and sociability.
• Nutrition: Focus on an overall healthy and balanced diet to support this surge in energy, such as lean proteins like fish, chicken and legumes, and fibre from plant-based foods including vegetables, fruit, legumes, wholegrains, nuts and seeds. As well as fibre, vitamins, and minerals, plant-based foods are rich in phytonutrients which provide anti-inflammatory and antioxidant benefits. Drink plenty of water to keep hydrated as the body’s temperature naturally rises during this phase.
• Skincare: As estrogen reaches its peak your skin is probably at its most glowing and beautiful. A lighter moisturiser may work best now. You should look for ingredients such as vitamin C and Bio Lumilock (derived from citrus peel) to brighten skin and counteract melanin over-production that can accompany surges in estrogen.
• Lifestyle & exercise: As you reach peak energy, due to a rise in testosterone, this is the best time for high intensity and strength exercise like bootcamp, HIIT and kickboxing. Take advantage of the extra energy to achieve fitness milestones!
Luteal phase (around days 15–28)
The luteal phase is the final stage of your cycle, leading up to your next period. Estrogen drops and progesterone rises, which can lead to symptoms like low energy, bloating, cravings, mood swings and sleep disruption, and this is also when most women experience ‘problem’ skin.
Nutrition: Cravings are common, so focus on balanced meals, rich in fibre, protein and healthy fats to stabilise blood sugar and reduce cravings. If you suffer from PMS, magnesium and vitamin B6 can help to ease symptoms, so include foods such as legumes and bananas. Low levels of other micronutrients such as calcium, vitamin D, B vitamins and iron are also linked with PMS, so make sure to include plenty of vegetables, fruit, lean proteins, legumes, wholegrains and dairy in your diet. Help support hormonal balance and mood through the gut microbiome with fermented and plant-based foods as the gut microbiome supports neurotransmitter and hormone production (e.g., GABA, serotonin).
Skincare: Skin has more potential for reactivity at this time and oil production is high, so skin may feel greasier than normal. Pores can also clog, causing spots and blemishes to form. Focus on cleansing, exfoliating and managing over-production of oil. Masks that draw out impurities, and blemish-fighting ingredients like salicylic acid, succinic acid and Bio Sebum Control (derived from Achiote) can be helpful. Don’t be tempted to over-exfoliate or cleanse too harshly, as this can disrupt and even damage the skin barrier. As hormone levels dip towards the end of the phase, you may find your skin becomes more sensitive so it’s best to avoid potent actives on those days.
Lifestyle & exercise: Medium to light exercise and active recovery like yoga and walking are best for this time of the month.
Find your perfect balance
Of course, menstrual cycles are unique to everyone – cycle length, hormone levels, and ovulation timing can vary greatly from one woman to another. We therefore suggest you track and journal your moods, energy, sleep, diet and skin across your cycle, to find your personal patterns. Aligning your habits with these natural cycle phases will help you manage the physical and emotional shifts, and enjoy better balance in life.
About the authors
Rachel Mallon is Oriflame’s Global Scientific Communication Manager. Caroline Cummins is a Registered Nutritionist, Oriflame’s Global Senior Nutrition Manager, and a member of Oriflame’s Nutrition Council.
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