A woman’s menstrual cycle typically consists of four phases: Menstruation, Follicular, Ovulation, and Luteal. A standard cycle is typically 23 – 35 days and each phase is characterized by distinct hormonal changes and physiological processes. Here’s a brief overview of each phase along with ways to support yourself throughout the month.
Menstruation
Average Duration: Usually 3-7 days
Hormonal Changes: Estrogen and progesterone levels are low.
Physiological Changes: Shedding of the uterine lining. Menstruation occurs as the uterine lining sheds.
Best Practices
Prioritize rest and relaxation. Adequate sleep can help alleviate fatigue and discomfort.
You might be a little more irritable and moody, keep that in mind when people (inevitably) get on your nerves. Surround yourself with things and people that bring you peace.
Hydrate. Hydrate. Hydrate. Drink plenty of water and watermelon juice. It can help ease bloating and maintain hydration levels.
Iron! Prioritize a diet rich in iron and other nutrients to replenish what you’re losing as you bleed. If you’re a heavy bleeder or if you’re prone to anemia, consider taking an iron supplement.
Try to eat a balanced diet to fuel your body with what it needs during this time…but honestly eat the donut and chips and pizza if that’s what’s gonna help you get through this.
Follicular
Average Duration: Starts from the end of menstruation and lasts until ovulation. Approximately 7-10 days.
Hormonal Changes: Estrogen levels gradually increase, stimulating the growth of the follicles in the ovaries. Testosterone levels also begin to rise.
Physiological Changes: Estrogen thickens the uterine lining in preparation for a potential pregnancy.
Best Practices
Focus on your overall well being! Fuel your body with nutrient dense foods that are minimally processed. Exercise regularly, get enough sleep and keep stress levels low (as best you can).
You’ll have more energy during this time, use it! You’ve been bleeding for days at this point and you’ve survived. It’s time to go on adventures, try new restaurants, hang out with friends or work on your business plan — whatever will put you in a good mood.
Ovulation
Average Duration: Typically 12- 24 hours. Usually occurs around day 14 of a 28-day cycle, but can vary.
Hormonal Changes: Testosterone levels peak just before ovulation. Estrogen levels peak, triggering the release of an egg from the ovary.
Physiological Changes: The cervical mucus becomes thin and slippery to facilitate sperm movement. The mature egg is released from the ovary and moves into the fallopian tube. This is the most fertile phase of the menstrual cycle.
Best Practices
If you’re hoping to get pregnant, now’s your time to shine. Full speed ahead whatever that looks like for you. It’s more likely to happen now!
If you don’t want to get pregnant, now’s the time to be careful. I know you’re feeling all sorts of tingles right now, so just make sure to triple check that condom for holes.
Some women experience pain or discomfort during this time (Ovulation Pain). If that’s the case, take it easy as best you can. Heat pads, relaxation practices, hydration, certain herbs (ginger, chamomile, raspberry leaf) and gentle exercises can help alleviate some of these symptoms. Read our post on Ovulation Pain to learn more about its causes and natural treatments. As always, make sure you see a trusted healthcare professional to make sure it’s not a symptom of a much more serious issue.
Luteal
Average Duration: Begins after ovulation and lasts until the start of menstruation. Approximately 10-14 days.
Hormonal Changes: Progesterone levels rise after ovulation to support the uterine lining. Estrogen and testosterone levels decrease.
Physiological Changes: The uterine lining continues to thicken. If fertilization does not occur, hormone levels decrease, leading to menstruation.
Best Practices
You might be experiencing painful PMS symptoms. Take it easy. Focus on stress-reducing activities like yoga, meditation, or deep breathing to help manage those symptoms.
Stay hydrated! It should help with the bloating.
I’d say eat a balanced diet, but this is when random (very unhealthy) cravings really start to kick me in the a– so eat whatever you want lol.
You could be feeling mood swings, anxious or irritable…stay away from annoying people. And don’t do anything too rash.
Your boobs might feel tender. Ditch the bra, let them breathe.
It’s important to understand the unique needs and natural fluctuations in your hormonal and emotional state throughout your menstrual cycle. Being aware of what’s going on can grant you greater control over your day to day well-being, allowing you to navigate each phase with greater ease. It’s a lot easier to manage your body when you know why it’s behaving the way it is.
Ginger has gained attention for being a natural remedy with several potential benefits for relieving painful period symptoms. Ginger has anti-inflammatory and…
