At eyeam, we understand aligning your body’s natural rhythms with a holistic approach to health is key to wellness.
Premenstrual syndrome (PMS) is something many women experience, but it doesn’t have to be endured silently or alone. Understanding your body’s unique signals and adopting a cycle-syncing approach can empower you to manage PMS more effectively, reducing its impact on your life.
When we synchronise our lifestyle choices with the different phases of the menstrual cycle, we can support hormonal balance, manage hormonal acne, and feel more in harmony with ourselves.
What is Cycle Syncing, and How does it help for PMS Relief
Cycle syncing involves adjusting your diet, exercise, and daily routines to align with the four phases of your menstrual cycle: menstrual, follicular, ovulatory, and luteal. Each phase presents different hormonal shifts affecting energy levels, mood, and skin health.
By recognising these changes, you can adapt your lifestyle to support your body’s needs throughout the month, not just during the days leading up to your period. IT’S time to worth WITH your body rather than against. So, lets understand the when, how, who and why of each phase.
1. The Menstrual Phase: Time for Rest and Reflection
The menstrual phase marks the beginning of the cycle, and it’s often accompanied by low energy and a desire for rest. Your hormones are at their lowest, and it’s essential to slow down, both mentally and physically. Give yourself permission (the hardest thing to do) to take things easy. Opt for gentle stretching or light walking, and focus on nourishing foods that support blood production, such as iron-rich leafy greens and red meat/iron rich proteins.
2. Follicular Phase: Renew Your Energy
As the follicular phase begins, the body feels more energised as estrogen levels rise. This is a great time to incorporate more intense forms of exercise, such as cardio or strength training, and eat foods rich in healthy fats and leaner proteins to support this natural energy boost. The skin also benefits from this hormonal upswing, so this is a perfect time to focus more on your skincare routine to prevent acne flare-ups later in the cycle.
3. The Ovulatory Phase: Embrace the Peak
During the ovulatory phase, estrogen levels peak at their highest, giving you a natural surge of confidence and vitality. Focus on maintaining this momentum by choosing foods that promote hormone balance and detoxification and aid digestion, like cruciferous vegetables and fibre-rich meals. Since skin can be more radiant during this time, a hydrating will boost that glow even more - The perfect match throughout your cycle, but especially now, is our Inflammaging Skin Solution, glass skin in one simple step! Because estrogen is at its highest, we could be more prone to breakouts as estrogen causes more sebum (oil in the skin) production. That’s why our skin solution is so perfect for this time to reduce any redness or irritaion on the skin. Paired with our Crystal Clear Spot + Pigmentation Treatment to control the excess sebum with plant dervieved salicylic acid!
This is also a key time to ensure you're keeping stress low, as stress can exacerbate hormonal imbalances later in the cycle, so make sure you use ingredients Timut Pepper + Melissa, both found in PMS symptom fighter, Hormone Check Drops to ease any stress.
4. The Luteal Phase: Nurture and Prepare
The luteal phase can be challenging if you are fighting your body’s signals telling you to slow down, with progesterone levels rising. When we ignore our body's notions to go inward and slow down, we may start to notice the onset of PMS symptoms. Honour yourself and your needs and focus on YOU. Now is the time for self-care rituals that prioritise relaxation and grounding. Incorporate more magnesium-rich foods, such as nuts, seeds, avocado and dark chocolate, to help reduce symptoms like bloating and mood swings. It’s also expected to be hungrier during this time as we burn anywhere from 200-600 calories more than in our follicular phase. AND our body needs natural sugars to feed the surge of progesterone, like sweet potatoes, mangos, dates and rice. When we ignore those cravings, it can actually serge our cortisol and create more PMS symptoms.
Stress management is crucial during this phase as our stress hormone (cortisol) is naturally higher, so focus on gentle walks in nature, pilates, and other calming activities like triangle breathing and repeating your affirmations. This phase is also when hormonal acne tends to flare up, so apply Crystal Clear Spot + Pigmentation treatment regularly throughout the day to nip any spots in the bud and quickly reduce redness and inflammation. It will immediately smooth the appearance of bumps and redness!
Mindfulness in your PMS Tool Kit
Many studies show that mindfulness practices help ease stress and so manage PMS symptoms. This can be as simple as daily affirmations, nature walks or gratitude, which can reduce stress and create a sense of inner peace.
Using these simple but effective biohacks throughout the menstrual cycle supports hormonal balance and allows you to tune into your body’s needs and signals. A moment of silence every day can really help you tune in.
Sleep: The Unsung Hero in PMS and Hormonal Health
Quality sleep is a cornerstone of hormonal balance, yet it’s often overlooked during PMS. Aim for 7-9 hours of restful sleep each night, and establish a bedtime routine that includes turning off screens, dim lighting, and soothing activities like reading or sipping on herbal tea. This helps regulate hormones naturally and supports better skin health.
And in the morning getting light within first 10 minutes of waking to get all your systems moving!
Listen and Tune in
Managing PMS doesn’t have to be a struggle. We believe that listening to your body, embracing cycle syncing, and adopting holistic anit-inflammatory practices can transform your experience of PMS into an empowering and healing journey.
By aligning your lifestyle with the natural phases of your menstrual cycle, you can achieve hormonal balance, manage hormonal acne, and foster a deeper connection with yourself. The key is to approach this time with compassion and care, allowing your body to guide you towards balance and wellness.
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