Your menstrual cycle is more than just your period, it’s a natural rhythm that affects your skin, mood, energy and even the way you move through your day. By learning how to recognize the different phases of your cycle, you can begin to make small adjustments in your routine that help you feel more balanced and supported.
In this article, we’ll walk you through the four main phases of the cycle, being menstruation, the follicular phase, ovulation, and the luteal phase. We’ll also share some practical tips for skincare, nutrition and exercise during each one of them.
Winter - Menstruation
Your menstruating phase. This phase marks the start of your period and usually lasts 3 to 7 days. Just like in winter, you may feel the need to withdraw and turn inward. Your hormones are at their lowest during this time, which can lead to fatigue and low mood. Focus on rest, reflection, and gentle routines that allow you to recharge.
Skincare tips
Your skin may produce more oil due to progesterone, which can lead to impurities. Calming and hydrating products are most effective here. Ingredients like salicylic acid and niacinamide can help regulate sebum and soothe inflammation.
+ Sans [Ceuticals] - Cellular Repair Body, Face Lotion
+ Eye of Horus - Regenerative Night Serum
To boost your skin, you can also add a collagen supplement to your routine:
+ Vida Glow - Marine Collagen Original
Nutrition tips
Just like in winter, your body craves warmth and nourishment. Choose filling meals like soups or oven dishes that are rich in iron, magnesium, and protein. Good sources of iron include red meat, poultry, lentils, and leafy greens. To improve iron absorption, combine these with foods high in vitamin C, such as broccoli, bell peppers, citrus fruits, or sweet potatoes. Protein rich foods, like meat, fish and eggs, should be your go too. Are you vegetarian? Try lentils, beans, tempeh or eggs. Choose what suits your diet and body best.
Exercise tips
This is a phase for rest. If you want to stay active, opt for relaxing yoga or low intensity pilates exercises. Movement that calms the nervous system can help you connect with your body and mind.
Spring - Follicular
The follicular phase lasts around 7 to 10 days. Estrogen begins to rise, and with it your energy and confidence. This is a time of mental clarity and fresh ideas, which is perfect for setting goals, starting projects or trying something new.
Skincare tips
Your skin usually does well during this phase, though it may feel slightly dry. A hydrating serum and antioxidant protection are ideal.
+ Biologi - Bk Vitamin C Face, Eye Serum
+ UpCircle - Eye Cream with Cucumber, Hyaluronic Acid & Coffee
Nutrition tips
Spring is all about light and fresh meals. Go for seasonal vegetables and foods rich in vitamins D and E, such as mushrooms, oily fish (cod-liver), nuts and avocado. It’s a great time to experiment with new ingredients and keep meals simple and nourishing.
Exercise tips
Your energy is building. You might enjoy increasing the intensity of your workouts with strength training, cardio or dynamic group classes.
Summer - Ovulation
Ovulation occurs during this phase, which lasts about 3 to 5 days. Estrogen is at its highest, and many people feel their most vibrant and social. Use this time to express yourself and lean into the things that energize you.
Skincare tips
Your skin often looks its best now. To maintain your glow, use antioxidant-rich products and light exfoliants like fruit acids.
+ Eco Tan - Serum of Plenty
+ Biologi - Bf Restore Face, Body Serum
Nutrition tips
Focus on cooling foods like cucumber, zucchini, raspberries and citrus. Vitamin B supports energy metabolism, while zinc helps with hormone balance. Add grains, nuts, and seeds to round out your meals.
Exercise tips
Take advantage of your peak energy. This is a great time for high-intensity workouts or strength training. Do what makes you feel strong and alive.
Autumn - Luteal
This is the luteal phase, lasting around 10 to 14 days. As estrogen drops and progesterone rises, you may experience premenstrual syndrome symptoms, also known as PMS. This includes symptoms like mood swings, skin issues, tender breasts or fatigue. This is a phase of slowing down and tuning in.
Skincare tips
Your skin may become more sensitive, dry or breakout-prone. Choose products that support barrier repair and reduce inflammation.
+ INIKA Organic - Phytofuse Renew Reservatrol Serum
+ Nourished Daily - Body Cleanse Bar
Due to the rise in progesterone during the phase, your core body temperature will slowly rise as well. Many women experience increased sweating in this phase. A strong natural deodorant could be just for you:
+ Nourished Daily - Chai Spice Solid Deodorant
Nutrition tips
Support your body with warm, grounding meals rich in fibre, complex carbohydrates and healthy fats. Reduce sugar, caffeine, and alcohol where possible. Sweet potato, potatoes, sauerkraut and legumes are excellent choices in this phase.
Exercise tips
Your body is asking you to slow down. Focus on gentle movement like walking or restorative yoga. Allow yourself to rest without guilt.
Your cycle is a guide to how your body changes throughout the month. By tuning in to the phases of your cycle, you can start living in harmony with your body instead of against it. Through choosing the right skincare, food and movement. Small shifts in your routine can make a big difference in how you feel. Do you want to learn more about the deeper principles behind cyclical living? Take a look at our article: What is Cyclical Living and why does it work?
