Optimizing Your Routine For Each Phase Of Your Cycle

Your period doesn’t just affect your mood; it impacts your physical and mental health over the entire 28-day window. Ignoring these shifts can make a big difference: you might notice lower energy, feel emotionally overwhelmed, or even experience more intense PMS.

Cycle syncing—a way of adjusting your workouts, diet, and mental health exercises to each phase of your cycle—offers many women targeted ways to stay in tune with their own body’s needs. 

So, let's dive into the things you can adopt into your monthly routine, from restful practices to high-energy activity. Here are some simple, practical strategies to help support your body and mind through each phase.

 

Understanding Your Cycle and Its Four Phases

Before diving into tips to support you throughout the month, it’s helpful to understand the four main phases of the menstrual cycle:

1. Menstrual Phase (Days 0–7): The first day of your period, when the lining of your uterus sheds causing bleeding, marks the start of this phase, with estrogen at its lowest.
2. Follicular Phase (Days 8–13): Hormones, especially estrogen, start to rise, thickening the endometrium to prep the body for ovulation.
3. Ovulation Phase (Days 14-15): The ovaries release an egg and estrogen and testosterone levels peak.
4. Luteal Phase (Days 16-28): Progesterone from the egg sac increases to support potential pregnancy, and you may experience PMS.¹

Each phase brings shifts in energy, mood, and physical needs, making period self-care tools essential to support your mind and body.

Self-Care Rituals for Each Cycle Phase

Menstrual Phase: Prioritize Rest and Reflection

Your period is a time for your body to reset; let your mind do the same. As estrogen and progesterone dip, fatigue can set in, making this a good time for activities that emphasize recovery and help address how to feel better emotionally on your period by supporting both physical and mental relaxation.

Self-Care Tips:

• Rest and Recuperation: Allow yourself to rest. A consistent bedtime can improve sleep quality and help with fatigue.
• Nourishing Food: While cravings might increase, whole, nutrient-rich foods packed with B vitamins, calcium, and omega-3s are better choices for energy.² Leafy greens, berries, eggs, and meat are ideal.
• Gentle Movement: Lower energy levels mean it’s a great time for restorative activities like yoga, stretching, or a slow walk to reduce cramps and increase circulation.

Creating a period self-care kit with essentials like herbal teas, a heating pad, and calming supplements can make your menstrual ritual work for you. Adding FLO PMS Relief to your period care package can also help manage PMS symptoms.* We’ve covered some effective ways to support yourself during your period—now let’s look at a few things to avoid.

5 Important Things You Should Avoid During Periods:

1. Excessive Caffeine: Too much caffeine can increase irritability and bloating; try to cut back.
2. Intense Exercise: While movement is healthy, overdoing intense workouts during your period may increase fatigue.
3. Ignoring Pain: Severe period pain isn’t something you should have to power through. Consider seeking support from a healthcare provider if the pain persists.
4. Negative Self-Talk: Replace self-criticism with self-compassion and listen to your body’s needs.
5. Skipping Meals: Eating irregularly can increase PMS symptoms, so focus on balanced, consistent meals.³

Follicular Phase: Try New Activities and Boost Energy

As the follicular phase begins, rising estrogen levels may boost energy. This phase is perfect for trying new activities, refocusing, and energizing your routine.

Self-Care Tips:

• Higher-Intensity Workouts: With more energy, this is a great time to add cardio, HIIT, or a new class to your routine.
• Fuel with Energizing Foods: Foods rich in whole grains like quinoa and healthy fats like avocado help keep energy levels steady and support focus.
• Take on a New Challenge: This is a good phase to read a new book, dive into a challenging work project, or learn a skill, as mental clarity is often sharper.⁴

 

Ovulation Phase: Socialize and Spark Creativity

The ovulation phase brings peak energy and increased confidence, making it a great time for social activities, creativity, and higher-intensity movement.⁵

Self-Care Tips:

• Socializing and Networking: Social energy is high, so connect with friends, plan dates, or work on collaborative projects.
• Channel Creativity: Dive into creative pursuits like painting, writing, or brainstorming. This phase is often ideal for creative thinking.
• Amp Up Your Workout: With peak motivation, try higher-intensity activities like strength training or dance classes for an energy boost.

Luteal Phase: Slow Down and Focus on Mental Health

With progesterone rising, the luteal phase is often a time when PMS symptoms like bloating, fatigue, and mood swings appear. This phase is ideal for stress relief and calming activities. 

Self-Care Tips:

• Practice Mindfulness: Meditation, journaling, or deep breathing exercises can ease stress and help mood management.
• Nourishing Nutrition: Reach for magnesium-rich foods like dark chocolate and nuts, which can help reduce bloating and healthily satisfy cravings.⁶
• Gentle Movement: Low-impact activities like yoga, Pilates, or walking are ideal, providing gentle movement without feeling overwhelmed.

Syncing your health practices with your cycle phases is more than managing PMS; it’s a practical way to support your mind and body all month. By aligning your workouts, diet, and mental health activities with each phase, you can improve energy, manage symptoms, and feel more balanced overall. With the right self-care rituals on your period and beyond, you can reduce PMS symptoms and enjoy a healthier, more balanced cycle. Next time your cycle begins, try incorporating some of these tips and observe how your body responds.

A note on sex and gender: Sex and gender exist on spectrums, and this article uses terms like “male” or “female” to refer to sex assigned at birth. Learn more.