The Four Phases Of Your Menstrual Cycle And What You Need To Do During Each Phase

The menstrual cycle is often reduced to the period when it’s far more complex. It varies in length and intensity for different people and is controlled by female hormones that prepare the body for pregnancy and cause regular periods (bleeding). The four phases are menstruation, the follicular phase, ovulation, and the luteal phase. Here’s how the changes affect your body, mood, and behaviour.

The menstrual cycle

During each cycle, an egg develops and is released from the ovaries. The lining of the uterus thickens and if pregnancy doesn’t happen, the uterine lining sheds during a menstrual period. It starts to thicken again and the cycle begins again.

Phase 1: Menstrual phase

This refers to when the uterine lining is shed and is commonly known as a period.

Physical and emotional symptoms include:

Cramps
Tender breasts
Bloating
Mood swings
Irritability
Headaches
Tiredness
Low back pain

How to maximize this phase

Pamper yourself or have a ritual e.g. watching a comedy you love.
Chill out and keep your mid-section warm e.g. with a hot water bottle.
Ease up on exercise.
Take pain relievers if you need to.

Phase 2: The follicular phase

The follicular phase starts on the first day of your period so there’s some overlap between it and the menstrual phase. It ends when you ovulate and usually lasts for 10 to 14 days though it can be longer. During this phase, the hypothalamus signals your pituitary gland to release FSH (follicle-stimulating hormone). This hormone stimulates your ovaries to produce sacs called follicles each of which contains an immature egg. The maturing follicle triggers a surge in estrogen which thickens the lining of the uterus.

Symptoms

Those first two weeks are likely to be your happy time of the month. Your energy levels are usually higher and research shows that women during this time of their cycle display greater brain activity. Women experience calmer emotions, clear thinking, easier learning, and higher motivations. Part of what contributes to the happy feelings is the rise of estradiol which can help tamp down the effects of the stress hormones adrenaline and cortisol.

How to maximize this phase

Complete any tasks you pushed aside while your energy levels are high.
Focus on more complex projects.
Socialize with family and friends.
Ramp up your exercise routine,

Phase 3: Ovulation

Ovulation is when a mature egg is released from the ovary then it moves along the fallopian tube toward the uterus. It can last from 16-32 hours and happens about two weeks before your next period. It’s possible to get pregnant on the day of ovulation and in the five days before ovulation. The highest likelihood is in the 3 days before ovulation and on the day of.

Symptoms of ovulation

End of the happy, energetic phase.
Mood swings from happy and energetic one moment to sad or irritable the next.
A slight rise in basal body temperature.
Thicker discharge that has the texture of egg whites.
Mild pelvic or lower back pain.
Heightened senses, for example, sensitive sense of smell for some women.
Libido changes with most people experiencing an increase in their sex drive.
Changes in the cervix: it becomes softer, more open, and feels higher.

How to maximize your time during this phase

Have intercourse while your libido is high.
Have intercourse if you’re trying to conceive.
Engage in challenging conversations you’ve been hesitant to have,
Complete any pending tasks or projects.
Spend time in groups or attend events.

Phase 4: The luteal phase

After ovulation, cells in the ovary release progesterone and a small amount of oestrogen. This causes the uterus to begin to thicken in preparation for pregnancy. If a fertilized egg implants on the lining, the corpus luteum continues to produce progesterone which maintains the thickened lining.

As progesterone levels rise, you may begin to feel moodier. This is because progesterone helps the body make cortisol which is a stress hormone. If your cortisol levels are already high because of outside factors like work and money stress, the excess levels can really bring you down and make you irritable.

If pregnancy doesn’t happen, progesterone levels drop which triggers the uterus lining’s shedding and the period begins again.

Symptoms of the luteal phase

The symptoms of this phase if you don’t get pregnant are commonly referred to as PMS (premenstrual syndrome).