Do you know the four phases of your menstrual cycle? It’s assumed that the majority of women know what their monthly menstrual cycle looks like. However, in today’s modern society, women are less tuned in to their bodies than ever before. Do you remember hearing menstruation (which we all know), follicular phase, ovulation, and luteal phase in Health Class? How great would it be to have your hormones work for you? When you know how the hormones in each phase of your cycle affect you, you can optimize each phase to work for your life.

So what does a classic menstrual cycle look like anyway? A classic menstrual cycle is 28 days. But I don’t want you to get hung up on that number, as each woman is different and has a unique cycle. Instead try tuning into your cycle, and harnessing the unique power in each phase.

Women are busy these days. In fact, we are busier than we have ever been before. Society, especially western society has a go go go mentality, with women expected to have the same energy levels day in and day out each month.  But, that’s simply not possible given the cyclical nature of our bodies. Our energy ebbs and flows in accordance with our hormones. Knowing what’s going on within each phase can help you adapt to the rhythm of your body and maybe you can even begin to plan your month around your cycle. How cool is that?

The Four Phases of Your Menstrual Cycle

Menstrual Phase

What Your Hormones are Doing?

Menstruation is Day 1 of your cycle, and the first day you have a full bleed. Don’t count spotting, unless that is your normal bleed. This phase typically lasts 3-7 days. Progesterone declines sharply causing the uterine lining to shed, allowing menstruation to commence. Both estrogen and progesterone remain quite low during this phase, though estrogen begins to slowly build back up during menstruation. Follicle Stimulating Hormone arrives on the scene and combined with estrogen begins to stimulate egg growth in the ovaries.

The Emotional Side

Day 1 of your bleed may feel like a huge relief, especially if you suffer from PMS before your bleed. You may feel introspective and unsocial. You will be at your most tired during this phase, and finding time for rest is beneficial. Don’t feel bad about passing on social events or even taking a day off if possible. This is an excellent time to find quiet time, journal, and rest.

Ways to Support Yourself

There are several ways you can support yourself during menstruation. Don’t overschedule yourself, and rest as much as you can. Take time to journal, reflect on the past month and plan for the next month. Eat a diet rich in nutrients that will replenish you during and after your bleed. Nourishing foods include bone broth, berries, beets, dark leafy greens, and a small amount of grass-fed beef, and free-range chicken. Take a gentle walk or go to a restorative yoga class.

Follicular Phase

What Your Hormones are Doing?

Phase 2 is the follicular phase which begins after menstruation and generally lasts 7-10 days. Estrogen and testosterone slowly begin to rise during the follicular phase, and the pituitary gland releases Follicle Stimulating Hormone. FSH stimulates your ovaries to create follicles, and while you may have several follicles, only one will mature. In order to stimulate ovulation, the pituitary gland releases luteinizing hormone. With the rise of estrogen, your uterine lining begins to thicken.

How You Feel

You will likely feel more energized and motivated during the follicular phase. Many women report feeling more confident and powerful during this phase. If you are going to try something new now is the time to do it. Say yes to challenges and utilize the energy and confidence you are feeling. Be social, and connect with friend and family. You may also want to schedule some time with your main squeeze, as testosterone rises so does your libido. If you can be spontaneous that’s even better, but sometimes ya gotta schedule that time together.

Ways to Support Yourself

This is an excellent time to workout more strenuously, or take on a more challenging workout that you’ve been wanting to do. Get out and be social, plan a get-together or go out with friends. The follicular phase is a great time to strategize at work or for your business and tap into you focused you are.

Ovulation

What Your Hormones are Doing?

Ovulation itself happens in an instant when Luteinizing Hormone surges, signaling the dominant follicle to burst and the egg to release into the fallopian tube. The ovulatory phase overall lasts for 2-3 days and is the shortest phase in your cycle. The released egg will survive for 12-24 hours and if it’s not fertilized by semen during this time, will die. The non dominant follicles are then reabsorbed by your ovary.

How You’ll Feel

Feelings during ovulation can vary. You may feel vital, full of energy, confident, and even look more attractive. Crazy, right? Some women do feel irritable and crampy during ovulation, but most women feel happy and confident.

Ways to Support Yourself

This is a great time to tap into your energy and power personally and professionally. If you want something to change at work, ask for it. Want a raise? Now is the time to ask. Make sure to schedule a date with your honey, cause your sex drive is high during ovulation. Keep up the workouts with all the energy you have.

If you’re not feeling great, slow down and relax. Make sure to get some self-care in, take a warm bath, and nourish yourself until estrogen and testosterone begin to decrease with the beginning of the Luteal Phase.

Luteal Phase

What Your Hormones are Doing?

The Luteal Phase is the longest phase, lasting from ovulation to menstruation. It typically is 10-16 days long and marks the second half of your cycle. During the first half of your cycle, the dominant hormones are estrogen and testosterone, both of which begin to decline over the Luteal Phase. LH and FSH decline sharply after ovulation, and progesterone makes its entrance, created by the follicle that became the corpus luteum during ovulation, which secretes progesterone. Without ovulation, your body doesn’t make progesterone. During the second half of the Luteal Phase, estrogen rises in preparation for pregnancy, but if there’s no pregnancy, both estrogen and progesterone will decline.

Progesterone is our calming hormone and a balancer to estrogen. Its main job is to maintain pregnancy, but it’s also key for healthy periods.

How You’ll Feel

Due to the increase in progesterone, you may begin to feel calmer, and more withdrawn. Wanting time at home versus being on the social scene. Your energy and sex drive may both be lower especially in the week leading up to menstruation.

Light exercise is beneficial for PMS symptoms, so keep it up if you can. You may notice more cravings like salt or carbs. If you’re not feeling social, clear your calendar.

Ways to Support Yourself

Take time to take care of you. Practice-self care, have a massage, get plenty of sleep, practice yoga, do things that make you feel supportive and happy. Make sure to eat nourishing, nutrient-rich food, such as leafy greens, quinoa, as well as magnesium-rich foods like pumpkins seeds, spinach, and dark chocolate, as you prepare for menstruation. And as always, listen to your body.

Be sure to share this post with any woman you think might benefit from it and share on social media.

Follow me on Instagram, Pinterest, and Facebook for more awesome period info and to see what I’m up to in Nigeria.

Catch up on all my blogs over at Green Papaya Health!