Your Menstrual Cycle 101
Understanding your menstrual cycle is not only empowering – aligning with your body's natural rhythms is essential for your health.
Throughout your cycle, your hormones will fluctuate. These hormonal shifts regulate your reproductive function and influence your mood, energy levels, libido, and overall health.
By tuning into these hormonal changes and recognizing their effects on your body and mind, you’ll be able to more easily move with the natural flow of your cycle.
In this guide, we'll walk through each of the four phases of your menstrual cycle, highlighting each stage's hormonal characteristics, signs of potential hormonal imbalance, and supportive lifestyle cycle-syncing habits to create more ease throughout the month.
MENSTRUAL PHASE
The menstrual phase, commonly referred to as your period, typically lasts between three to seven days. Normal signs of healthy menstruation include a menstrual bleed of 3-7 days, bright red blood, mild cramps, and an introspective mood.
Hormones → A decline in estrogen and progesterone levels triggers the shedding of the uterine lining, resulting in vaginal bleeding. Bleeding that lasts less than three days or more than seven days may indicate a hormonal imbalance. Additional red flags include painful cramps, extreme fatigue, bloating, backaches, and severe mood swings.
Lifestyle → During your menstrual phase, honor your body's need for rest and recovery. Focus on eating nourishing foods to replenish lost nutrients, engage in gentle physical activities like yoga to avoid draining your energy, and incorporate self-care routines that allow for quiet, introspective time.
FOLLICULAR PHASE
The follicular phase spans approximately the first two weeks of your menstrual cycle, including your period. During this stage, your body is preparing for ovulation, the release of a mature egg from your ovaries. Normal characteristics of this phase include heightened energy levels, improved mood, and increased libido.
Hormones → Follicle-stimulating hormone (FSH) stimulates the growth of ovarian follicles, each containing an immature egg. As these follicles develop, estrogen levels gradually rise, promoting the thickening of your uterine lining in anticipation of potential fertilization. Concerning symptoms include persistent anxiety, irritability, fatigue, and low energy levels.
Lifestyle → During the follicular phase, take advantage of rising energy levels. This is the perfect time to engage in more energizing workouts like cardio or strength training, focus on a nutrient-dense diet to sustain your energy, and start new projects or set new goals.
OVULATORY PHASE
Ovulation typically occurs around the midpoint of the menstrual cycle and only lasts a few days. This phase entails the release of a mature egg, which is swept into the fallopian tube to await fertilization by sperm. Normal aspects of this phase include high energy, increased libido, light cramping, and changes in cervical mucus consistency, resembling egg whites.
Hormones → Ovulation is triggered by a surge in luteinizing hormone (LH), which causes the follicle to release the egg. This fertile window represents peak estrogen and is the optimal timing for conception, as the egg remains viable for about 12 to 24 hours post-ovulation. Red flags include symptoms like painful ovulation, irregular or nonexistent ovulation, anxiety, and depression.
Lifestyle → The ovulatory phase brings peak energy. You may feel more confident, social, and assertive during this phase. Focus on maintaining a balanced, hormone-healthy diet, engage in high-energy workouts, schedule important meetings, and make time for social connection.
LUTEAL PHASE
Following ovulation, the luteal phase lasts approximately two weeks. If conception does not occur, the uterine lining is shed, and the menstrual phase begins again. Normal signs in the luteal phase include an increased appetite, decreasing energy, and an introverted mood.
Hormones → During this stage, estrogen levels decline while progesterone peaks and then drops. These hormones collaborate to maintain your uterine lining in preparation for the potential implantation of a fertilized egg. An excessive estrogen-to-progesterone ratio can cause disruptive premenstrual symptoms. Other irregular symptoms include painful cramps, extreme fatigue, bloating, backaches, and severe mood swings.
Lifestyle → In the luteal phase, energy levels downshift, and you may experience premenstrual symptoms. Focus on healthy comfort foods rich in symptom-supportive nutrients, practice mindfulness and stress-reducing activities, and ensure you’re getting enough quality sleep to support your body’s increased need for rest.
Summary
Whether you're looking to manage menstrual symptoms, enhance fertility, or simply tune into your body's signals – aligning with your cycle empowers you to navigate your cycle with greater insight and agency.
By honoring your natural rhythms and needs, you can create a deeper connection with your mind and body.
If you want to learn more about how to support a healthy menstrual cycle, join our membership community. You’ll get access to a full month of menstrual health tools – including a masterclass, workbook guide, and q&a session. Plus all our past content on gut health, hormone balance, and more!
