The Menstrual Cycle as Your Beauty & Wellness Calendar

Skincare, Movement, Nutrition

Why align your self-care and workouts with your menstrual cycle?

Your cycle influences you on every level – from cravings and moods to skin health and energy levels.

We’re all unique and experience cycle-related changes differently. But when you understand what’s happening in your body and skin throughout the month, you can address concerns at the right time. By supporting yourself with the right skincare, movement, and foods, you live more in harmony with your body – and that leads to a deeper sense of wellbeing.

Isn’t it freeing to realise that lower energy doesn’t mean laziness, but simply a natural, hormone-driven stage? And that pre-period breakouts aren’t random, but can be prevented if you know when to give your skin extra care?

👉🏻 In this post, we’ll explore how your skin and mood shift during each phase of your cycle, with suggestions for skincare, workouts, and foods that support you best. You’ll also learn the optimal time to book your facial! For tracking your cycle, smartphone apps like Flo can be helpful companions.

The Hormones at Play

Your cycle is largely influenced by three sex hormones:

Estrogen
Progesterone
Testosterone

These hormones rise and fall throughout your cycle, shaping your energy, mood, and skin.

Menstruation (Days 1–6)

How you feel: Energy is low, and you may feel tired and prefer solitude over socialising. Listen to your body. Rest is not laziness, and guilt has no place here.

Skin: Skin can be more sensitive than usual, so avoid painful treatments such as mechanical cleansing, strong exfoliation, waxing, or threading. Dryness and irritation are common, so focus on hydration with richer creams or oil serums. Be gentle with cleansing – once a day in the evening is enough.

Keywords: Hydrate & nourish.

TIP: No need to buy a separate cream for this week. Just enrich your current LUMI moisturiser with a drop of oil serum for extra nourishment.

For redness or acne: try Pimple Stopper.
For sensitive skin: go for CBD+ Extra Strong Repair Salve.
For dullness or pigmentation: Superbloom Vitamin C Night Serum doubles as a glow booster and facial massage companion.

Somafit add-on – Movement & Nutrition in the Menstrual Phase

Your body craves slowness, softness, and rest. Gentle yoga, pilates, breathwork, and lymphatic-supportive movements are ideal. If you sit a lot, take small movement breaks. Avoid intense training – this is not laziness but conscious body-listening.

Nutritionally, focus on replenishing lost iron and minerals with leafy greens, beets, flaxseeds, and warming soups. Avoid cold, mucus-forming, or heavy foods. Load up on Vitamin C (lemons, berries) to aid iron absorption. Omega-3s (hemp seeds, salmon, sardines, flax, chia) help ease cramps and inflammation.

Follicular Phase (Days 6–12)

How you feel: Energy is rising! You feel motivated, optimistic, social, and mentally sharp. This is also your skin’s golden week – you’ll feel radiant and glowing.

Skin: The best time to rebuild, recharge, and nourish your skin. With new skin cells forming, this phase is perfect for boosting renewal. Pain sensitivity is lower, making it ideal for facials and testing new skincare products.

Keywords: Stimulate renewal.

TIP: Treat yourself to a deeper skincare ritual.

Accelerate skin renewal with a 15–20 min mask, usin the 15% AHA Peel Exfoliator
Follow up with a prebiotic Halo Moisture Mask.
Try the Iconic Well-Aging Treatment with bakuchiol – a natural retinol alternative – for a radiant glow.

Somafit add-on – Movement & Nutrition in the Follicular Phase

Your body is gathering momentum, making this the perfect time for strength and endurance training. Activities like dynamic yoga and functional strength workouts boost circulation, oxygen flow, and even your skin’s glow.

Nutrition-wise, opt for lighter foods – steamed veggies, whole grains, fermented foods (kimchi, sauerkraut), and protein-rich meals (poultry, fish, eggs, legumes, tofu, Greek yogurt, cottage cheese). Estrogen supports muscle growth and tissue repair, so protein is your friend. Your body also processes carbs more efficiently now – enjoy them without guilt. Think calcium, vitamin D, and gut-friendly ferments.

Ovulation (Days 13–16)

How you feel: You’re magnetic – active, sensitive, sometimes impulsive. Libido peaks. Some women feel mild abdominal pain and mood swings here.

Skin: Oil production increases, skin feels shinier, and the risk of breakouts rises. This is the time to prevent pre-period acne.

Keywords: Prevention & purification.

TIP: Keep your skincare lightweight and water-based. Blend creams with toners or use serums like:

Go for oil-regulating, lightweight products: Tundra AHA-BHA Moisturising Cream, Iconic Well-Aging Treatment, or a gentle mask with 15% AHA Peel Exfoliator. For makeup, the No Make-Up Day Kit keeps excess oil in check with clay-based formulas.

Somafit add-on – Movement & Nutrition in the Ovulation Phase

Your inner glow peaks – lean into high-energy workouts like HIIT, dance, or heavier strength training. But remember, your body is also more sensitive, so listen to your limits. Hydration is key.

Boost protein intake. Support ovulation and DNA synthesis with folate and B vitamins from leafy greens, beans, avocados, and broccoli. Antioxidants like vitamins C and E (berries, citrus, nuts, seeds) help protect cells during this high oxidative stress phase.

Luteal Phase (Days 17–28)

How you feel: Energy may dip, moods fluctuate, and social drive decreases. Cravings for sweet and fatty foods grow. Prioritize sleep and recovery.

Skin: Just like your mood, your skin becomes more reactive. Oiliness and clogged pores are common. You may notice more blackheads and whiteheads. Pigmentation and freckles appear more easily in the sun. Inflammation and sensitivity are also heightened.

Keywords: Calm inflammation & balance oil.

TIP: Be sun-conscious and avoid irritation.

Your best friend this week is the Naked Hyaluronic Multiserum – it prevents premenstrual breakouts, reduces oil, calms inflammation, and lightens pigmentation. Lean toward water-based products and give cleansing extra attention. Calm your skin with the prebiotic Halo Moisture Mask.

Somafit add-on – Movement & Nutrition in the Luteal Phase

Stick to calming, low-intensity workouts – pilates, restorative strength training, and grounding movements. Overtraining raises stress hormones and worsens PMS symptoms. Support rest, digestion, and hormonal balance.

Sugar cravings and slower digestion are natural here. Since insulin resistance increases, favor slow carbs (roasted veggies, warm porridges with cinnamon, legumes, nuts). Magnesium and B6 help ease PMS mood swings and skin inflammation. Plant-based fats (avocado, olive oil, nuts) stabilize hormone production and insulin sensitivity.

Irregular Cycles

A 2023 study showed that irregular menstrual cycles can affect skin physiology and microbiota.

The Superbloom series was developed for women with hormonal fluctuations, unpredictable cycles, and sensitive skin.

Superbloom Toning Mist with Vitamin B3 calms irritation.
Collagen Booster deeply hydrates without heaviness.
Vitamin C Night Serum brightens, evens skin tone, and counteracts stress hormone effects.

Try syncing your skincare routine with your cycle – and bring your beauty ritual to a new, beautifully personal level!