health & wellness

Just a disclaimer: I am not a medical professional.  The following information is based on my research and findings as I work towards healing my own body.  Please do your own research and consult with your doctor before making any medical decisions. A normal menstrual cycle can be between 21 and 35 days, but averages about 28 days.  During the menstrual cycle, women experience a rise and fall in their hormones as the body prepares for a potential pregnancy.  When pregnancy doesn’t occur, a woman will experience her period. Cycle syncing is essentially modifying your lifestyle to align with the four phases of your menstrual cycle.  The four phases are the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase.  For easier understanding, each of the four phases can be correlated to one of the four seasons: winter, spring, summer, and fall, respectively.   Cycle syncing can help you balance your hormones, reduce inflammation, boost your energy, regulate period symptoms, improve fertility, reduce stress, and have a better overall understanding of your health and well-being.  Below are strategies you can implement during each phase of your cycle.   Wintertime: The Menstrual Phase The menstrual phase is defined as the start of your period when bleeding begins.  The menstrual phase is generally recognized as days 1 – 5, the average length of bleeding, although normal periods can range from 3 to 8 days. The menstrual phase is the “winter” season of your menstrual cycle.  This is the time to hunker down, get cozy, and give your body the rest it needs. Energy levels are usually pretty low during this time, so take it easy and dial back on your to-do list.  When I think of winter, I think of warm, hearty foods, which is exactly what your body is craving during this time.   It’s also important to make sure you stay hydrated during this time, as your body is working extra hard.  Staying hydrated can also help keep that bloating at bay and help prevent water retention. Foods you can include during your menstrual cycle: Iron-rich foods, such as dark leafy greens, grass-fed beef, bone broth, beans, and whole grains. Foods high in Vitamin C (to help with iron absorption), such as citrus fruits, strawberries, bell peppers, broccoli, tomatoes, and papaya. Foods high in Vitamin K, such as eggs, grass-fed beef liver, dark leafy greens, blueberries, and pomegranate. Foods high in protein and fiber, such as lentils, beans, cruciferous vegetables, chicken, nuts & seeds, tofu, and high-quality, organic dairy products. Foods high in Omega-3 fatty acids, such as wild-caught fish, flaxseed oil, nuts, and seeds. Magnesium-rich foods, such as dark chocolate, spinach, cashews, almonds, chia seeds, and pumpkin seeds.  Herbs and adaptogens you can include in your diet during the menstrual phase include:    Nettle leaf Ginger Tumeric Jujube Cinnamon Raspberry leaf Female ginseng Willow bark Chaga Cloves This is the time to listen to your body when it comes to movement.  If you are feeling very low energy, don’t push it and just rest!  However, if you do feel able, getting some movement in may help ease period symptoms, such as cramps and bloating.   The best movement for the menstrual phase includes:  Low-intensity cardio, such as walking, swimming, and cycling. Low-impact and restorative exercises, such as yoga, Pilates, weight training with light weights, and bodyweight exercises.  CLICK HERE TO GET YOUR FREE GROCERY LIST PRINTABLE! Springtime: the follicular phase The follicular phase begins on the first day of your period and lasts until ovulation, which for most women is around days 13 to 14 of the menstrual cycle.  This can be confusing as the menstrual phase overlaps with the beginning of the follicular phase.   The follicular phase is like the “spring” season of the menstrual cycle.  It is a time of rebirth when energy levels are starting to increase again.   For most women, energy starts to improve around day 3 of your Menstrual cycle, but remember to listen to your body.  If your body feels like it needs some extra rest, then continue to rest.   During the follicular phase, you will likely feel a mood boost due to the increase in estrogen, and your self-confidence will also start to increase.  This is a great time to start a new project, as you will experience better levels of concentration.  Also, make time for your loved ones and nurture your relationships, as you will be feeling more social. During the first half of your follicular phase, while you are still bleeding, stick to warm, hearty meals, including foods listed for the menstrual phase.  As you enter the second half of your follicular phase, you will likely start to crave lighter, fresher food.  Also, to prevent inflammation, it is best to stay away from highly processed foods and refined sugar. Foods you can include during your follicular phase include:  Fermented, probiotic foods (to help support your hormones and gut health), such as kimchi, yogurt, kefir, sauerkraut, and kombucha. Protein (to support hormone balance and energy), such as chicken, bone broth, grass-fed beef, legumes, tofu, eggs, beans, turkey, and fish. Nuts and seeds, such as pumpkin, flax, cashews, chia seeds, hemp seeds, sunflower seeds, walnuts, and sesame seeds. Antioxidant and vitamin C-rich foods, such as citrus fruits, berries, pears, grapes, kiwis, and watermelon. Complex carbohydrates, such as whole grains, brown rice, quinoa, sweet potatoes, oats, and legumes. Non-starchy vegetables, such as peppers, asparagus, zucchini, and bell peppers. Cruciferous vegetables, such as broccoli, cauliflower, kale, and cabbage. Healthy fats, such as avocado, fatty fish, nuts, seeds, and olive oil Foods that are high in vitamin B, such as full-fat dairy, eggs, sardines, and leafy greens. Herbs and adaptogens you can include in your diet during the follicular phase:    Parsley Nettle Turmeric Holy basil Dandelion root Rosemary Astragalus root Chamomile Primrose Red clover Burdock root Schisandra Rehmannia Ginseng When it comes to movement, you will probably be low energy and fatigued during the first half of the follicular phase (while bleeding

**Disclaimer:** I am not a medical professional.  The following information is based on my research as I seek to heal my body.  Please consult with your doctor before making any medical decisions. Coconut oil is a natural product used for many purposes, from health to household tasks.  There are three main types: unrefined (virgin), refined, and fractionated. Unrefined coconut oil is the least processed, made from fresh coconut flesh, and can be extracted using heat or cold pressure.  Refined coconut oil comes from dried coconut meat and has a higher smoke point of 450°F, making it suitable for cooking.  Fractionated coconut oil is liquid oil created by heating coconut oil and removing solid fats. There is ongoing debate about its benefits, with some considering it a valuable home product and others disputing its claims.  Regardless, below are some of my favorite uses for coconut oil. coconut oil for skin & body care. Coconut oil is beneficial for skin and body care.  For example, you can create a homemade deodorant by mixing it with baking soda and cornstarch.  The combination of coconut oil and baking soda helps control odor, while the cornstarch absorbs moisture.  If you are sensitive to corn, you can use arrowroot powder as an alternative. It is also versatile when it comes to haircare.  For example, it makes great hair oil.  Use it nightly for hair oiling to reduce split ends and frizz, or as a hair mask prior to showering.   Make shampoo by combining it with water and castile soap.  Add your favorite essential oil to create your own customized scent.  A 2021 study suggested that coconut oil may alleviate symptoms of dandruff by improving the scalp microbiome and helping to maintain a healthy scalp.   There are many oral care uses as well.  For centuries, people have been using coconut oil for “oil pulling.”  People claim that oil pulling helps eliminate bad breath, prevent cavities, maintain healthy gums, and even whiten teeth.  To oil pull take a teaspoon of oil in your mouth prior to brushing your teeth, and swish it around for up to twenty minutes.  When the time has elapsed, make sure you spit out the oil from your mouth to prevent reintroducing bad bacteria into your system.   After oil pulling, you can make toothpaste by combining coconut oil with mint essential oil and baking soda.  For longer-lasting results, store your homemade toothpaste in the fridge.  Finally, during those cold winter months, use it as a natural lip balm. Coconut oil can even be used in your daily skincare routine. For example, it makes a great makeup remover. Slather some on your face at the end of the day, and you will be surprised how quickly your makeup melts away.   It can also be used as a facial cleanser.  The “oil cleansing method” may sound counter-intuitive, but is surprisingly effective.  Take some oil and gently rub it into your face.  Then, use a warm washcloth and remove the excess.  It will leave your skin feeling hydrated and clean, unlike any other commercial products. Also, it is great for a weekly face mask. Add some oil to your favorite homemade mask recipe and enjoy its antioxidant and hydrating properties. You can also mix coconut oil with sugar to create a DIY body scrub to use while you wait for your face mask. Some people even claim to have success treating their acne with coconut oil due to its inherent antioxidant properties. This is controversial because it is said to be comedogenic, but it is worth a shot! It may aid in the production of collagen, which means it helps reduce the appearance of wrinkles, stretch marks, and under-eye puffiness.  Also, the antioxidants in coconut oil may help diminish the appearance of age spots. Furthermore, use it as shaving oil.  Just rub some on and shave as normal.  You will be surprised by how smooth it leaves your skin feeling and how long your shave lasts.  Also, apply the oil as an aftershave.  Finally, you can use coconut oil as a body oil any time you get out of the shower.  Remember, oil absorbs best on slightly damp skin. coconut oil for health care. Coconut oil has many uses for health care, so it doesn’t hurt to have some in your medicine cabinet.  For instance, it has anti-viral properties, making it beneficial for cold sores. Furthermore, because it is antibacterial and antifungal, containing a substance called lauric acid, it may help treat infections, such as yeast infections, athlete’s foot, and candida. Skin infections may also benefit from the use of coconut oil.  Again, because of its antibacterial and anti-inflammatory properties, it may help with symptoms associated with poison ivy, poison oak, bug bites and stings, and chicken pox by helping to relieve symptoms such as itchiness. Also, some suggest using it to speed up the healing of sunburn.  Just make sure that you wait twenty-four hours before applying the oil to ensure that the heat has left the burn and doesn’t get trapped.  In the same way, it may help speed up the healing of bruises. A 2019 study shows that coconut oil may also help ease symptoms of eczema and dermatitis, by suppressing inflammation and helping to protect the skin barrier. It can also be used to treat lice, because its fatty properties create a slippery environment, making it harder for lice to grip hair follicles. Antioxidants found in coconut oil are incredibly beneficial for our bodies.  For example, these properties may help reduce stress.  Furthermore, they may help those suffering from chronic and degenerative diseases.  A 2017 study suggests that coconut oil helps protect the brain in those suffering from Alzheimer’s disease. It can help relieve symptoms of heartburn and reflux for some.  Just take a spoonful of oil after meals to help reduce some of those uncomfortable symptoms. Finally, as previously mentioned, coconut oil is also full of beneficial MCTs.  These MCTs and medium-chain fatty acids can be part of a healthy weight