We can’t stop the clock from ticking. No matter how hard we try, our bodies inevitably change over time as we age. Our hair may turn grey, our skin might wrinkle, and our body shape will likely change. While we might hope for the fountain of youth, that miracle just isn’t there. But science shows that vitamin C, also known as ascorbic acid, has amazing skin benefits. One study  found that vitamin C can be particularly beneficial when paired with other skincare treatments, such as microneedling. “The application of ascorbic acid contributes to wrinkle reduction and increased skin elasticity by preventing collagen loss through photoaging and natural skin aging,” the study notes. “The anti-aging effects observed in this study are not solely due to the use of pure ascorbic acid but also microneedle mesotherapy and sonophoresis.” Robert W. B. Love, a neuroscientist who specializes in helping patients prevent Alzheimer’s disease, also loves vitamin C. He shared an Instagram video  encouraging people to ensure they’re getting enough vitamin C daily so they can reap the health benefits. “It helps knit collagen together. Collagen is involved in the balance and elasticity of your skin,” he explains, “So if you take a collagen supplement, take vitamin C with it. You need vitamin C to use the collagen effectively. “ He adds that collagen and vitamin C can also help repair and maintain our blood vessels. And of course, vitamin C also aids in keeping our immune systems strong. For those of us who want to live longer, vitamin C can contribute to longevity. The best part? It’s a relatively inexpensive supplement that boosts multiple systems. One follower who swears by vitamin C sounded off in the comment section. “I've been taking 1000mg of Vitamin C for over 20 years along with 3000 of Omega 3. I will be 72 this month and have no wrinkles except for some fine lines above my too lip,” they wrote. “People are amazed when they see me. I just wish I could get rid of those fine lines. Lol."

As the holidays approach, lots of people start to look forward to a fresh start in January. Whether or not you want to make a New Year’s resolution is up to you. Many people do, and they hope to live a healthier lifestyle in the new year. As busy moms, we often struggle to make time for a trip to the gym. Working out at home can be a great solution. Not only do we save money on a gym membership, but we can also sneak in a workout whenever we want. For some moms, creating the perfect workout space can seem daunting. How much money do we need to invest in a great workout? Good news, it’s probably not nearly as much as you think. Find Your Place You don’t have to turn your basement into a personal YMCA. But it’s helpful if you can carve out a corner of your home that’s a dedicated space. That may be where you store things like small weights or exercise bands. Maybe you have an elliptical or treadmill, that’s great. Keep it all in one spot that’s just for you. Elena Kloppenburg Check Out Your Streaming Accounts Many platforms, such as Amazon Prime and Netflix, have workout content built in. You’re already paying for the membership, so take advantage of what they have to offer. If you’re the kind of person who likes celebrity workouts like Jillian Michaels, Cindy Crawford, or old-school Richard Simmons, DVDs are fantastic for home workouts. You don’t have to buy them either; plenty of libraries offer video rentals for free. Thrift stores and garage sales are also a great place to nab vintage workout videos. Invest In Equipment If you have a bigger budget and can afford to purchase a piece of exercise equipment, it will still cost you less than joining a gym. Keep your eyes on garage sales, buy-sell-trade-sites, and Facebook Marketplace. Plenty of people sell their gently used equipment at a fraction of the retail price. There are always deals. If you’re serious, make the seller an offer. You never know. Exercise While You Work This hack incorporates your home gym into your career. If possible, consider getting a standing desk and a walking pad. They take up minimal space and can be easily stored. Walking pads are a great way to keep your body moving while you work, allowing you to tackle two big items on your daily to-do list at once. By Wix Make It Your Happy Place An at-home workout space doesn’t have to be big and fancy, but it should be a place you enjoy being. What is your motivation? Is it teaching your kids good exercise habits? Or maybe you’ve got a goal to get in shape for a big trip. No matter what your reason is, make sure your workout space brings at least a bit of joy. We know the sweat, sore muscles, and heavy breathing aren’t always the most joyful things, but the end result will certainly make you smile. Don't let cost prohibit you from hitting your fitness goals. A little bit of creativity and dollars wisely spent will create a whole new you.

As moms, we know that establishing a proper routine for our kids makes life easier for everyone. If they’re on a schedule and know what to anticipate during the day, they tend to be a bit more easygoing. That sounds pretty brilliant, doesn’t it? As moms, we often don’t prioritize ourselves, so our routines revolve 100% around our children. That’s all fine and good, but it's equally important to establish a self-care routine. To make it happen —and it totally can —we need to leverage habit stacking. What In The Heck Is Habit Stacking? We’re so glad you asked. Habit stacking involves taking simple habits we already have and adding something new to our routine that we’d like to incorporate. This very simple concept can have a profound impact on our daily lives. By Wix “The thinking is that engaging in the already-existing habit will cue you to do your new one,” Dr. Lauren Alexander shared with the Cleveland Clinic. Make A List Of Habits Dr. Alexander suggests that first, we make a list of our current habits. It can be simple things like brushing our teeth, taking the dog for a walk, or making the bed. Once we've established our current habits, it’s time to incorporate a few new elements we’d like to add to our routine. Make Of List Of New Habits You’d Like To Implement If you’ve always wanted to make the bed or spend 10 minutes meditating or praying, add it to the list. If you’d really like to have a specific spot for your keys, purse, and shoes so you’re not running around like crazy every morning, put that on the list two. By Wix Start Stacking Habits Together Ensuring that habits stack in a cohesive manner is crucial. It's best to plan to start a load of laundry after making breakfast, rather than during your lunch hour while you're at the office. If you’re in the habit of brushing your teeth, but flossing isn’t always your jam, that would be a good habit to stack. Then add on washing your face and maybe using a serum. If the habits stack and make sense, it will be easier to stick to the new routine. Don’t Beat Yourself Up If Habit Stacking Is A Struggle It might not come together quickly. Dr. Alexander claims it can take anywhere from a couple of weeks to nearly a year to establish a habit. Anyone who's ever tried a new workout routine or given up a vice like smoking knows that it’s hard, but in the end, rewarding. “Generally, if people can attach new habits to ones that they already regularly do, they’re going to have some success,” Dr. Alexander explained. “But if the habits that they’re trying to attach to already-existing ones aren’t things they want to do in the first place, that will affect the likelihood of successfully forming the habit.” Give it a try, but start small. And if it doesn’t work, try it again. Give yourself grace. None of this happens overnight, but if you’re giving it your best, that’s a win in and of itself.

There are so many buzzwords in the health and wellness space that it can be tough to keep them all straight. Some of these words also sound strikingly similar, which makes things even more confusing. Enter probiotics, prebiotics, and postbiotics. If you’ve ever been on an antibiotic or suffered from gut issues, you may already know the difference and why each plays a significant role in keeping our gut microbiome healthy. Probiotics, prebiotics, and postbiotics can be consumed as supplements or as part of a balanced diet through food. Is one better than the other? Some experts say, yes. When we examine the function of probiotics, they exist to promote diversity in our microbiome. Believe it or not, the more bacteria, fungi, and viruses in our gut microbiome, the better our overall health will be. “The doses of microbes found in supplements are overly potent, with billions to trillions of microbes, far exceeding the amounts in fermented foods, which contain hundreds of thousands to millions,” Rachele Pojednic, PhD , Stanford University nutrition and exercise scientist, explains. “In this context, more is not better; natural sources provide a gentler, more physiologically effective way to support your microbiome.” The most effective way to introduce probiotics into our system is by consuming fermented foods. Great options include kimchi, sauerkraut, yogurt, cottage cheese, and tempeh. Prebiotics, like fibrous foods, help to keep the “good” bacteria alive and well in our guts. The great thing about prebiotics is that they come in various forms that cater to many different dietary habits. High-fiber prebiotic foods include legumes, seeds, whole grains, nuts, fibrous vegetables, and berries with seeds. Even the pickiest eater will find at least one thing on that list they’ll eat. But What About Postbiotics? Postbiotics are created when probiotics ferment prebiotics in our gut. These compounds help our bodies fight off inflammation, strengthen our gut, and support our immune system. If we fuel ourselves properly with probiotics and prebiotics, the postbiotics will be in great shape. “To ensure your microbiome is getting the sustenance it needs, it is best to get your probiotics from fermented foods and prebiotics from high-fiber foods, which have the added bonus of numerous other health benefits,” Dr. Pojednic says. Eating delicious foods while promoting gut health is a win/win for us.

We’re moms, which means if our kids get sick, we have to take care of them. Of course, that’s something we love to do, but we don’t want their germs. With cold and flu season upon us, the funk will inevitably make its way into our homes. We can’t make the germs check themselves at the door, but we can do our best to build our immune systems so we stand a better chance of not getting sick. To build up that armor, we need to eat the right foods, get our bodies moving, eliminate toxins, and manage our stress levels. We know, it seems like a lot, but the pros definitely outweigh the cons on this one. Dmitry Ganin As far as our diet is concerned, it’s best to pump our immune systems with vitamins and minerals through real foods and not supplements. Victoria Othersen, DO , a board-certified family physician with Franciscan Physician Network in Beech Grove, Indiana, recommends stocking the fridge and pantry with an array of superfoods that will help boost immunity. Luckily, the best foods to fight the flu are items you might already have on your shopping list. Fight the Flu With These Immune-Boosting Foods Lemon - Lemons give us much-needed vitamin C, which can help build up that immunity. An easy way to incorporate lemon is into your water, tea, or even on a salad to give it a tangy boost. Garlic - Eating garlic will keep the vampires away this fall and the germs during cold and flu season. Throwing garlic into your favorite recipes is simple. And if you really want a treat, roast it in your oven with a bit of olive oil, and it will give you the most delicious spread for sourdough toast. Together, you’ll have immune system support and a little gut health to boot. Almonds- Almonds are a great snack to take on the go, providing us with protein, fiber, and vitamin E. A handful of almonds can help you feel satiated in between meals while helping make your immune system stronger. Add them to your oatmeal, granola, and yogurt for a boost of added crunch. Sweet Potatoes - This versatile tuber is loaded with vitamin A, which protects cells that fight germs. The best part is that one sweet potato has your daily dose of vitamin A. So, mash it, bake it, or put it in a pie to boost your immunity. Photo By Wix Of course, there are plenty of other foods that can help boost our immune systems. As we often hear, it’s essential to eat the rainbow. The brighter your fruits and vegetables, the better they are for you. And when it comes to cooking, plenty of spices will not only flavor your food but also help keep you healthy. Try combining ingredients like ginger and turmeric with lean proteins like chicken to create a delicious and immunity-building meal. "The stomach is a huge part of our immunity," Dr. Othersen said. "Our good gut bacteria help protect us. But when you eat all those processed foods, it kills good bacteria, and bad bacteria start to grow. So, things like processed meats, charred meats, fast food, sweets — they may taste good, but they're not good for your immune system." It's more than just the foods we eat; our immune systems run on exercise, plenty of water, and avoiding harmful habits like smoking, alcohol, and drugs. When you’re hurting your body, it’s less likely to be able to fight off germs for you. "What I tell my patients is it's not all or nothing," Dr. Othersen shared. "You don't have to be perfect. I always say, 'Small steps, big rewards.'" So, treat your body as a temple. Nourish it, care for it, and help it stay strong. When cold and flu season arrives, you’ll be happy you did.

Caffeine is a part of many moms’ daily routines. Whether we get it from coffee, soda, energy drinks, or supplements, it’s everywhere. But how much caffeine is too much? If you’re a three-cup-a-day coffee drinker or someone who likes a few diet sodas, are you putting your health at risk? The U.S. Food & Drug Administration suggests the average adult stick to about 400 milligrams of caffeine per day. You can mix the types of caffeine you consume, but be aware that if you drink all day and don’t stick to just water, it can affect your health. Per the FDA, 12 oz of liquid can contain varying amounts of caffeine. Here are a few examples. Caffeinated Soft Drinks 23 to 83 milligrams Green Tea 37 milligrams Black Tea 71 milligrams Regular Non Specialty Coffee 113 to 247 milligrams Energy Drinks 41 to 246 milligrams It’s also important to note that caffeine isn’t only in what we drink. Foods also contain caffeine, albeit likely in smaller amounts. According to the FDA, food products do not necessarily have to list the amount of caffeine on the label, but they must list caffeinated ingredients, such as chocolate. By Wix “By law, food companies are responsible for making sure any use of caffeine in their products is safe. Caffeine, like any substance added to food, must be safe under the conditions it’s expected to be used, including the amount expected to be consumed,” the FDA notes. Too much caffeine can cause an array of symptoms like anxiety, headache, heart palpitations, high blood pressure, increased heart rate, insomnia or disrupted sleep, jitters, nausea, and upset stomach. By Wix As with anything we consume, moderation is best. The FDA recommends against the cold turkey method for lowering caffeine consumption. “If you’re used to drinking caffeine-containing beverages every day, and want to cut back, it’s best to do so gradually. Caffeine withdrawal isn’t considered dangerous but can be unpleasant,” the FDA explains. Always consult your physician before making any changes to your diet to ensure you’re doing it in the safest manner for you.

They say that with age comes wisdom. While that may be true, we moms would’ve liked a bit more warning about midlife. We’ve got mood swings, hot flashes, chin hair, and belly fat, too. Sure, we might have the wisdom to deal with all that ails us at this stage, but it doesn’t make it any more fun. When it comes to belly fat, it may appear even if we aren’t actually gaining any weight. According to the Mayo Clinic , women, in particular, notice more belly fat as their estrogen levels decrease. The belly seems to be the spot on a woman’s body that likes a bit more fluff, whether we want it or not. A bit of belly fat is OK, but too much is linked to serious health conditions. By Wix Per the Mayo Clinic, belly fat is some invasive stuff. It’s not just surface fat just below the skin; it’s actually considered visceral fat. That means it's deep in the abdomen, surrounding internal organs. When you have excessive belly fat, it can lead to conditions like high blood pressure, sleep apnea, diabetes, and even cancer. To prevent excessive weight gain around our waistline, we should follow a healthy diet and exercise plan. Make sure to drink plenty of water and limit portion sizes. “The ideal approach involves addressing your overall lifestyle, including eating a balanced diet of whole, naturally fiber-rich foods, being regularly active, prioritizing sleep, not drinking excessively, and managing stress,” Cynthia Sass, a registered dietitian from Los Angeles who specializes in nutrition and plant-based eating, shared with AARP .   By Wix Sass recommends a plant-based diet, intermittent fasting, and high-intensity interval training. Getting your body moving and calories burning will always help the bottom line. You may not notice a dramatic reduction in belly fat, but preventing any more from forming is equally important. It all goes together. “You can’t out-exercise a bad diet,” Michele Promaulayko told AARP. “Eating a healthy diet and working out are great companions.” Use a bit of that wisdom you’ve developed in the last few decades and make some strides toward better health. If it means fewer sugary drinks and a few more laps around the block, your body will thank you later.

Yes, it’s true, we only get one life and one body, so it’s our job to make the best of it. Exercise is one of the most important things we can do to maintain our health and increase longevity. As we age, our bodies change. What we could do at 20 may not be feasible at 40, so we need to adjust our routines as we age. We may also notice our joints becoming more stiff and possibly painful as time passes. This can be discouraging, and we might even stop exercising, but some experts say that’s not the best approach. “Exercise is not a no-pain, no-gain scenario," Dr. Kenneth Scmidt , an orthopedic surgeon at Honor Health, explains. "You may have some discomfort during exercise, but it shouldn't hurt. If it does, it's time to see your doctor." By Wix Low-impact exercises can alleviate pressure on our joints while still allowing us to get a good workout. Some of these exercises are so simple that we don’t need a gym membership or even have to leave home. Walking Walking is a simple exercise that many people can do, regardless of their level of fitness. Walking allows you to start slowly, and you can get in a nice walk practically anywhere. Incorporating a walk during your lunch break, early in the morning, or even on a walking pad while you work is a great choice. Swimming Water workouts are fantastic because they work your entire body without putting added pressure on the joints. Swimming laps and working with weights in the water can both improve cardiovascular health and promote weight loss. Haley Phelps Yoga People who practice yoga find benefits not only physically, but also often mentally and spiritually. Yoga can be done in the comfort of your own home or in a group class setting. There are many types of yoga for all ages and fitness levels. “As a general rule, yoga is safe. That being said, as with any physical activity, people can get hurt during the practice,” Dr. Scott Kimmerly, an orthopedic surgeon at Piedmont Healthcare ,  shared. “Common injuries occur due to repetitive muscle strains and over-stretching of the neck, legs, and knees. It’s important to have an experienced instructor (you can inquire about your instructor’s credentials) and alert them to any pre-existing injuries. Awareness of one’s own physical limitations (not all positions are obtainable!) is also important for an injury-free yoga experience.” Recumbent Bike Or Cycling Because cycling is a non-weight-bearing exercise, it doesn’t put added stress on the joints. Stationary bicycles are a perfect piece of exercise equipment because they can be used year-round, both indoors and outdoors. By Wix Low-impact exercise is an excellent choice for individuals who want to maintain joint health, promote cardiovascular well-being, and potentially lose weight. Being able to do many of these activities at home makes them even more attractive.

Do you ever try to think back to what life was like before you had children? You were probably a lot more carefree then than you are now. It’s almost as if the second we become mothers, our brains flip a switch. Suddenly, when you're tasked with taking care of the needs of another person 24 hours a day, it can make you anxious. Things you never feared before now cause feelings of worry and unease. And when you feel those feelings, you might start to wonder if they are normal and if other moms feel the same way. It’s a vicious cycle that can very quickly take over our thoughts. A mother’s mental health is crucial, so learning to cope with anxiety while parenting is paramount. By Wix First and foremost, anxiety is normal. We all feel it from time to time as we navigate motherhood. Whether we worry about family, career, cleaning the house, paying the bills, or a myriad of other stressors, it’s important to remember that all moms feel anxious. Knowing how to deal appropriately with our anxiety can make a big difference in our mental health. Calm.com  offers tips for moms to help us manage our anxiety, which can benefit all of us. One suggestion from Calm is to identify anxiety when it occurs and to remind ourselves that it’s not reality, but our mind playing tricks on us. When we can do that, we can work to lessen the anxious feelings. Deep breathing, taking a walk, and giving ourselves a “worry window” can all help ease anxiety. Calm also emphasizes the importance of eliminating our stressors. If social media causes us anxiety or thoughts of self-doubt and constant pressure to keep up with others, it’s best to just unfollow or get offline for a while. It’s also a great idea to talk with other moms who understand what we’re going through, who can assist us with empathy and love. And if things are so overwhelming that you want to talk to a mental health professional, do it. Darius Bashar There’s no shame in seeking help and using a doctor’s advice to manage anxiety. As moms, we’re trying to manage anxiety and to be the best role models as we can be for our children. That can be a challenge, but according to one expert, it’s quite alright to show kids the reality of our experience. Julie Manuel, clinical program manager at Kettering Health Behavioral Medical Center , wants moms to understand that managing their anxiety in front of their children with emotion is totally normal. “They don’t have to know all of your running internal dialogue, but it’s OK to take a breath because you’re frustrated,” she says. “You’re modeling to them that emotions are OK. And if you need to seek more help, you’re modeling to them that that’s OK too.” Proper self-care and mental health awareness will help us to be better moms, Julie explains. “Just like we want to see people seek help if they have a stomach bug or a chronic condition like heart disease, the same mentality should also be true for seeking mental health care.”

Exercise is an essential part of our wellness routine. Getting up and moving around is critical, especially if we work in a job that involves a lot of sitting. Some studies say that sitting is the new smoking , but how much moving do we really need to do in a day? For years, we’ve been told that 10,000 steps per day is the benchmark we should aim for. However, a new study sheds light on the actual importance of that number. CNN  reported on a study published in the journal Lancet Public Health. Dr. Melody Ding, a professor of public health at the University of Sydney, and a team of researchers examined 31 studies to determine the impact of step count on multiple health factors. The study highlighted the benefits of taking daily steps. By Wix You Should Aim For 7K Steps a Day—But 10K Won't Hurt According to the study, adults should get a minimum of 2,000 steps per day. Adults who took 7,000 steps per day had a 47% lower risk of death from all causes. They also lowered their risk of cardiovascular disease to 25% and had a 38% lower risk of dementia. Dr. Ding shared her thoughts about step goals with CNN in an email. “More than 7k doesn’t do harm, and may even offer some additional benefits,” she wrote. “If one is already very active and doing 10+k a day, they definitely don’t need to hold back and go back to 7k!” She also noted that due to many people’s sedentary lifestyles, establishing a routine and being physically active can have a substantial impact. By Wix Interestingly, the 10,000 steps that we’ve been instructed to walk likely originated from a marketing ploy, according to Harvard Health Publishing. A 2019 study traced the benchmark back to 1965 to a device called the Manpo-kei, marketed in Japan, that translates to “10,000 steps meter.” Ultimately, getting up and moving around is essential. We should focus less on the number and more on staying active to reap the overall health benefits. “Accumulating daily steps offers a broad range of health benefits. Even low step counts, such as 4k, offer health benefits than lower step counts,” Dr. Ding shared.

There’s nothing worse than waking up and feeling utterly exhausted. A good night’s sleep is just as important to our overall health as exercise and eating a balanced diet. However, for many of us, prioritizing sleep and establishing good sleep habits can be a struggle. Due to hormonal fluctuations, it can be more difficult for women to sleep as much as they want and need to. Although sleep can pose challenges, we can make adjustments to our daily routine that may help us achieve a better night’s sleep in no time. Watch What You Eat And Drink At Night One of the most important things to consider when getting a good night’s sleep is what we do in the evening. First, limit fluids before bed. This one is likely common sense. The more you drink, the more likely you are to have to get up and use the bathroom during the night. For some people, that bathroom trip will make it very difficult to fall back asleep, or it might mean the end of the night’s sleep altogether. It’s also important to discontinue caffeine use several hours before bed. Caffeine is a stimulant that keeps your mind going long after your body wants to sleep. By Wix Eating late at night can have similar effects to drinking. Late-night meals or even snacks can wreak havoc on the digestive system. Depending on what you eat, they may also cause issues like acid reflux or other ailments. Try to avoid consuming anything for one to two hours before retiring for the evening. Turn Off The Electronics We know, this one is so tough, but it’s really important. A Harvard study  found that blue light had a significantly negative effect on sleep compared to other types of light. “While light of any kind can suppress the secretion of melatonin, blue light  at night does so more powerfully. Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness,” the study explains. Dmitry Ganin That kind of data doesn’t lie. The best thing to do if you need to wind down before bed is to read a book. And we’re not talking on a tablet, but an actual book with pages. It might be an adjustment, but it’s worth it. Establish A Sold Sleep Pattern This one might seem impossible for moms who have kids participating in activities at all hours. However, establishing a good bedtime routine and waking up at a consistent time is just as important for adults as it is for young people. Getting a solid seven to nine hours a night is best for our physical and mental health. If we create a sleep schedule and stick to it, our bodies will naturally adjust in a few weeks, and it will become second nature. Try A Natural Supplement While our bodies naturally produce melatonin, sometimes we need a boost, and taking a melatonin supplement may help. According to the Cleveland Clinic, pina messina “Melatonin is an important part of your daily routine, even if you don’t know it. It helps your body get ready to sleep at night and wake you up in the morning. If something throws your melatonin out of whack, you might notice symptoms of a sleep disorder.” It’s essential to check with your healthcare provider before starting any supplements or medications. Create A Sleeping Oasis Find the pillow, mattress, sheets, and blankets that make for a comfortable sleeping environment. If you enjoy white noise, consider investing in a machine that helps produce your favorite sounds. Blackout curtains are ideal for individuals who prefer a dark room for sleeping. Ensure the room temperature is comfortable so that you won’t wake up too hot or too cold hours later. By Wix Creating the best sleep situation may take trial and error until you find the perfect mix, so give yourself some grace.

Although we may not always realize it, a woman’s menstrual cycle plays a significant role in how she feels. Familiarizing ourselves with our bodies, hormonal changes, and how our cycle affects us has big benefits. One thing we can do is commit to cycle syncing. This practice encourages women to synchronize their exercise routine, diet, and water consumption throughout their menstrual cycle to optimize their overall well-being. An average menstrual cycle lasts approximately 28 days, but this varies from woman to woman. Per the Cleveland Clinic , some women’s menstrual cycles are as little as 21 days, and others last up to 35 days. Regardless of length, a typical menstrual cycle consists of four distinct phases. They include the menstrual phase, the follicular phase, ovulation, and the luteal phase. If a woman does not become pregnant during ovulation, the cycle begins again. Photo by Wix Baylor Scott & White  explains that making deliberate food choices during the four phases of the menstrual cycle can make us feel better. The Menstrual Phase Bleeding and cramping both accompany this phase of the menstrual cycle, which can definitely make us feel uncomfortable. Iron-rich foods can help during this time. It’s best to eat lots of leafy greens, beans, and lean meat to get an iron boost. It’s also wise during this phase to consume lots of vitamin C to help with iron absorption. The Follicular Phase During the follicular phase, our ovaries prepare to release an egg during ovulation. Our bodies respond by increasing estrogen levels. It’s a good idea to focus on lean protein, vegetables such as broccoli and other non-starchy options, as well as healthy fats like avocados or omega-rich fish. The Ovulation Phase When we ovulate, our bodies give us cues to know conception is possible at this time. We may also experience a boost in energy, which benefits from lean protein, good fats, and complex carbohydrates found in fruits and sweet potatoes. Nutriciously The Luteal Phase When we’re in the luteal phase, that’s also the time when many women will feel premenstrual symptoms like mood swings, cravings, and a lack of energy. During this time, women need to stay hydrated and avoid overindulging. Sticking to smart choices, such as dark chocolate, nuts, and lean protein, will help make this phase a bit easier. Cycle syncing with healthy food and exercise choices can be a game-changer for women. Making these simple changes can make a significant difference in how you feel during the distinct phases of the menstrual cycle.