Cycle-synced nutrition, fitness, and wellness.
Periods, especially heavy ones, raise your chance of running low on iron.
A nourishing red lentil soup with ginger, turmeric, and spinach.
Magnesium helps your muscles and nerves work normally.
Blend banana, turmeric, ginger, coconut milk, and a pinch of black pepper.
Broccoli, Brussels sprouts, and cauliflower are among the vegetables highest in vitamin C.
Quinoa, roasted chickpeas, kale, pumpkin seeds, and a lemon-tahini dressing.
Eggs, fish, beans, and citrus fruits cover protein and vitamin C.
Massaged kale with orange segments, sunflower seeds, and soft-boiled eggs.
Vitamins C and E are antioxidants that help block some of the damage caused by substances called free radicals.
Pan-seared salmon over brown rice with avocado, edamame, and sesame.
Drinking water helps prevent dehydration and helps your body keep a normal temperature.
Rolled oats, mixed berries, chia seeds, almond milk, and a drizzle of honey.
Appetite changes and food cravings are common before a period.
Roasted sweet potato, spiced chickpeas, wilted spinach, and tahini sauce.
Dates, almond butter, dark chocolate chips, and sea salt — no bake.
Gentle exercise like walking or yoga may help ease period pain.
Child's pose, supine twist, legs-up-the-wall, and cat-cow — a slow, gentle sequence for period days.
Taking it easy during your period is a reasonable choice.
Slow, gentle stretches for the hip flexors, lower back, and inner thighs.
Research on training by cycle phase is limited, so let how you feel guide you.
5 rounds of jump squats, push-ups, mountain climbers, and lateral lunges.
A new class or sport is a fun way to keep exercise interesting.
Compound movements: squat, deadlift, bench press, row.
Research hasn't shown that any phase of your cycle is clearly your strongest.
Jumping warm-up, heavy compound lifts, sprint intervals, then a 5-minute cool-down.
It's still unclear whether any phase of your cycle raises your risk of knee injury.
Choreographed dance cardio that gets your whole body moving.
Tiredness and bloating are common premenstrual symptoms. If a workout feels harder than usual, it's fine to ease off.
Supported forward fold, pigeon pose, reclined butterfly, legs up the wall.
Don't stop lifting — adjust to how you feel.
Bodyweight squats, modified push-ups, glute bridges, seated rows with band, and plank holds.
It's okay to go easy on yourself during your period.
A short guided meditation that slowly moves your attention through your body.
A few questions to help you look back on the cycle just gone.
Apply gentle heat to your lower abdomen while practicing slow 4-7-8 breathing.
The start of a new cycle can be a handy point to plan the weeks ahead.
Free-write about what you'd like the next few weeks to look like.
Research doesn't back the idea that your cycle sharpens your way with words.
Cold water splash, 5 minutes of free movement or dance, 3 deep breaths with arms overhead.
Research doesn't show a creative peak at ovulation, so plan around what works for you.
Write 10 things you're grateful for, then sit quietly and feel the sensation of each one.
Time with people who support you is part of caring for your mental health.
A loving kindness (metta) meditation guiding you to cultivate warmth toward yourself, loved ones, neutral people, and all beings.
Box breathing: breathe in for 4 counts, hold for 4, breathe out for 4, and hold for 4.
Reflect on the full cycle and the themes that emerged.
Tiredness and trouble sleeping are common in the weeks before a period.
A guided self-compassion practice for when you feel irritable, heavy, or unlike yourself.