A Gentle Guide to Cycle Syncing Your Self-Care: Honour Your Hormones Naturally

Why Cycle Syncing Deserves Your Attention

Your menstrual cycle is more than just a monthly bleed. It’s a complex interplay of hormones that influence your energy, mood, digestion, sleep, metabolism, and even brain function.

Research shows that fluctuating estrogen and progesterone levels throughout the cycle impact how women respond to stress, food, exercise, and productivity. According to a review in Frontiers in Endocrinology (2019), “ovarian steroid hormones significantly influence neurotransmitter activity and mood.”

Cycle syncing — a concept popularised by functional nutritionist Alisa Vitti and supported by emerging hormonal health science — is about honouring these shifts rather than resisting them.

The Four Phases & How to Support Each

Menstrual Phase (Days 1–5)

What’s happening: Hormones drop; the uterine lining sheds. You may feel lower in energy.

Self-care focus: Rest + reflection

Consume healthy fats like nuts or avocados to up your energy and feel satiated and warming teas like ginger or tulsi support relaxation and inflammation.
Eat iron-rich foods (beetroot, dates, spinach) and warming spices.
Movement: Gentle yoga or walking.

Try: ASAVED’s Golden Glow Haldi Latte for comfort and hormonal support.

Follicular Phase (Days 6–13)

What’s happening: Estrogen rises; energy and mood lift. Brain function is sharper.

Self-care focus: Creativity + new beginnings

Experiment with new workouts or creative tasks.
Eat fresh, lighter foods — think fermented veggies, sprouted grains, and omega-rich seeds like flax.
Support gut health, which helps detox excess estrogen.

Try: Gut Set Go Herbal Formula — to reduce bloating and boost digestion.

Ovulatory Phase (Days 14–16)

What’s happening: Estrogen peaks; luteinizing hormone triggers ovulation. Libido, energy, and social charm are high.

Self-care focus: Connection + nourishment

Embrace social events, presentations, or team tasks.
Focus on anti-inflammatory foods: cruciferous veggies, berries, and healthy fats.
Hydrate with cooling herbs like mint or fennel.

Try: Herby Twist Digestive Green with spearmint and fennel for hormonal balance.

Luteal Phase (Days 17–28)

What’s happening: Progesterone dominates; PMS may surface.

Self-care focus: Soothing + slowing down

Prioritise magnesium-rich foods like pumpkin seeds and cacao.
Switch to grounding meals and rituals — soups, stews, and herbal teas.
Include calming herbs: chamomile, lavender, shatavari.

Try: ASAVED’s Herbal Pack + Chamomile Tea for better sleep and stress relief.

Why Ayurveda Has Always Known This

In Ayurveda, the concept of rhythm — ritu and dinacharya — is fundamental. Your body is not static, and your needs shift with nature, season, and internal cycles. Ayurveda views menstruation as a natural detox and encourages slowing down during this time, focusing on warm, grounding foods and restorative rituals.

Cycle Syncing is Self-Compassion in Practice

Cycle syncing isn’t about perfection. It’s about listening to your body and adjusting gently. Whether you're dealing with PMS, irregular cycles, or hormone imbalances like PCOS, small intentional changes can help you feel more grounded and in tune.

Start Your Syncing Journey with ASAVED

ASAVED’s Ayurvedic blends are designed with women’s bodies in mind — soothing inflammation, balancing hormones, and supporting better digestion and rest.
Because wellness isn’t one-size-fits-all. It’s personal. And it should feel like you.