Chances are that if you are on a social media platform, you’ve been introduced to the concept of cycle syncing. Maybe it was someone talking about why you need to customise your workout to the phase of the menstrual cycle you’re in. Or a Reel explaining the concept of seed cycling—how to maximise nutrition by eating the right mix of seeds in the right week. Or it was a Reel like this that you related so hard to, you immediately Googled “luteal phase” which led you down the exhaustive rabbit hole of how much your cycle actually controls your emotions.
Understanding your menstrual cycle isn’t just about knowing PMS symptoms or choosing between cups and pads anymore. It’s about syncing your diet, skincare, workouts, and even supplements to the highs and lows of your hormones. Think of it as hacking your period to unlock better energy, clearer skin, and a calmer mind.
If you’re wondering why you’ve lived through a couple of decades of periods without knowing about this, you can blame men. Historically, most of the research in health and wellness was conducted by men and was focused on male bodies, often overlooking the unique anatomical differences and hormonal impacts experienced by women. Over the past couple of years, however, women are women are finally reclaiming the narrative around their physiology.
Many are turning to community support on platforms like TikTok, where the hashtag #cyclesyncing has amassed over 500 million views. An even larger number globally are using period-tracking apps to monitor their menstrual cycles, moods, and symptoms. Google Trends reports a 124 per cent year-on-year increase in searches for “cycle syncing”. It’s clear that women want to understand their bodies better and make informed decisions about their health and well-being.
Hormones rising and falling during the menstrual cycle impact everything from sebum production to gut health and energy levels. Dr Safala Shroff, consultant gynaecologist and reproductive health educator, explains, “Hormonal fluctuations affect ovulation and cause varied symptoms like acne, mood swings, headaches, and changes in appetite. So, it’s natural that skincare, nutrition, and exercise can play a role based on this.” She offers a word of advice though for those planning to get on the program, “Cycle syncing is a relatively new theory, and limited scientific evidence supports its efficacy. This does not mean it will not work, but it may need more data and research. However, this should not stop one from making healthy lifestyle changes.”
Here’s a guide, backed by expert insights.
Menstrual Phase (Days 1-7): Prioritise restoration
Nutrition: As the body tries to make up for the blood loss, giving it iron and magnesium is critical. Nutritionist Shweta Shah, founder of EatFit24/7, recommends warm, easily digestible foods like beetroot soup, black raisins, jaggery-sesame laddoos, and grains like ragi or red rice. These foods help combat fatigue. “To soothe cramps and inflammation, aloe vera juice, ajwain decoctions with jaggery, or fennel and dry ginger tea can work wonders,” she adds.
Skincare: With sebum production at its lowest, skin often feels dry and dull. Dr Sagar Gujjar, MD dermatologist and founder of Skinwood in Mumbai, suggests hydration-focused products: “Your skin will benefit from ceramide- and hyaluronic acid-based moisturisers.”
Exercise: Both oestrogen and progesterone levels dip, making gentle movement ideal. “Yoga, stretching, or a leisurely walk can help ease cramps and boost circulation,” says fitness trainer Priti H Panchmatia. “This is the phase to rest and recharge.”
Follicular Phase (Days 8-13): Harness your energy
Nutrition: As oestrogen levels rise, cooling and rejuvenating foods are essential. Shah recommends coconut water with malai, mint or cucumber juices, and oestrogen-supporting seeds like flax and sunflower. “Quinoa, millets, and saffron water can sustain energy and balance hormones,” she adds. Omega-3-rich foods also help reduce inflammation and support hormonal health.
Skincare: This is when the skin appears more hydrated and radiant. “Go for hyaluronic acid serums and gel-based moisturisers,” advises Dr Gujjar.
Exercise: With climbing energy levels, it’s a great time for moderate to intense workouts. Panchmatia suggests activities like Zumba, HIIT, or strength training. “You’ll feel stronger, so lean into activities that challenge your stamina.”
Ovulation Phase (Days 14-15): Enjoy peak performance
Nutrition: In this fertile phase, antioxidant-rich and protein-dense foods are key. “Moong dal chilla, sprouted moong, and fish are great, alongside cooling options like dahi, buttermilk, and pomegranate,” says Shah. Antioxidants reduce oxidative stress, making them a must-have during ovulation.
Skincare: “Your skin is at its best—plump and radiant. Avoid heavy active ingredients and stick to gentle products to maintain the glow,” says Dr Gujjar.
Exercise: With energy at its peak, high-intensity workouts feel easier. “This is the time to push your limits, but always listen to your body,” says Panchmatia.
Luteal Phase (Days 16-28): Grounding is key
Nutrition: Challenges like bloating and mood swings call for grounding foods. Shah suggests warm meals like khichdi with turmeric and ghee or sweet potatoes and millet. “Magnesium-rich dark chocolate and jaggery with roasted peanuts help balance cravings,” she adds. Foods rich in magnesium and Omega-3 help alleviate PMS symptoms. Ginger-cinnamon tea can ease bloating, while Ashwagandha helps manage cortisol levels.
Skincare: Hormonal acne may flare up due to increased sebum production. Dr Gujjar recommends salicylic acid-based products to control oil. For those new to skin cycling, Dr Kiran Sethi of Isyaderm in Delhi advises journaling skin changes and consulting a dermatologist for personalised care.
Exercise: With energy dipping, opt for moderate activities. Panchmatia suggests Pilates, swimming, or strength training with lighter weights. Stress-relieving activities can also help manage PMS symptoms.
Can supplements help?
“Yes, supplementation can help,” says Shah. Iron, magnesium, and Omega-3s are vital during the menstrual phase, while probiotics and Vitamin B6 benefit the follicular phase. “For PMS in the luteal phase, magnesium and evening primrose oil can help,” she adds. However, Dr Shroff cautions, “Self-medication is risky, especially with undiagnosed conditions like PCOS or thyroid disorders. Always consult a physician.”
So, should you cycle sync?
“Menstrual cycles vary widely among women, and assuming everyone experiences the same phases or responses oversimplifies this individuality,” says Dr Shroff. “Cycle syncing, even with different methods, may not be the full solution. I always recommend a holistic approach—balancing medical treatments with healthy adjustments in diet, exercise, and self-care routines to support overall well-being.”
