The menstrual cycle explained
By getting to know your own unique menstrual cycle, you can gain a deeper understanding of why your mood and energy shift throughout the month. When you understand what’s happening in your body, it becomes easier to care for yourself in a way that feels nurturing, sustainable, and aligned with your cycle.
The menstrual cycle – an important part of a woman’s life
Most women get their first period in late childhood or early teenage years, and their last when menopause begins. For around 40 years, we live our lives within the menstrual cycle (with breaks during possible pregnancies), and its complex interplay of hormones influences how we feel. An average cycle lasts about 28 days, but it varies from person to person and may be anywhere between 25 and 35 days. How we experience each phase and which symptoms we notice also differs – and even the same person’s cycle can shift from month to month. By learning more about your own cycle, you can create the conditions to work with it, not against it.
The 4 phases of the menstrual cycle
Phase 1: Menstrual
When progesterone and estrogen levels drop low enough for the uterine lining to break down, menstruation begins. The lining, along with the unfertilized egg and blood, is shed from the body. Bleeding can last anywhere from 3–7 days.
→ How might you feel during menstruation
• You may experience menstrual cramps, which can cause pain in the lower abdomen and back, sometimes radiating into the groin and thighs.
• Many women feel more tired than usual during the first days of their period.
Phase 2: The Follicular Phase
The follicular phase begins after your period ends and continues until ovulation. During this time, hormone levels shift significantly as both estrogen and follicle-stimulating hormone (FSH) gradually rise. The uterine lining rebuilds and follicles begin competing for dominance in preparation for ovulation. These increasing hormone levels can influence how you feel – from low energy in the beginning to more motivation and drive as the phase progresses.
→ How might you feel during the follicular phase
• Rising estrogen enhances dopamine and serotinin sensitivity, sparking creativity and motivation.
• You may notice an increase in libido.
Phase 3: Ovulation
Ovulation starts when a surge in luteinizing hormone (LH) triggers the release of an egg from the ovary, sending it on its way through the fallopian tube. The egg can survive for 12–24 hours, and this is the window in which fertilization is possible. Sperm can survive for up to five days, so unprotected sex before ovulation can also lead to pregnancy.
→ How might you feel during ovulation
• Your body temperature rises by about half a degree.
• Testosterone increases, which may boost your libido.
• Blood flow to the uterus peaks, and the cervix becomes softer and more open.
• You may notice stretchier, clearer vaginal discharge resembling egg white.
Phase 4: The Luteal Phase
The luteal phase begins the day after ovulation. During this time, progesterone rises to prepare the uterus for a potential pregnancy. If the egg is not fertilized, progesterone levels fall again toward the end of this phase, which can lead to both physical and emotional symptoms.
→ How might you feel during the luteal phase
• Many women experience PMS, and symptoms can vary significantly from month to month.
• As progesterone is rising the nervous system becomes more sensitive to stress.
How can you find out where you are in your cycle?
A simple way to get to know your cycle is to start observing your body’s signals. Write down how your mood, energy, and any physical symptoms change throughout the month - such as vaginal discharge, breast tenderness, or sleep. With time, patterns become easier to recognize. Many women uses a cycle-tracking app to log their period, symptoms, and even temperature if they want to track ovulation more closely. This gives you a clearer picture of where you are in your cycle and how to best support yourself in each phase.
How can you support yourself throughout your cycle?
By listening to your body and the signals it sends, you can more easily give yourself what you need in each phase. At the beginning of your period, when cramps or low energy might make everything feel a bit heavier, it can help to slow down, rest a little more, and care for yourself with warmth and gentleness. Notice what feels good in the moment: swapping an intense interval session for a gym workout lifting weights, yoga, or a gentle walk can sometimes be all your body needs. Having your period doesn’t mean you need to avoid exercise, many women find that movement helps relieve cramps, but let your body guide you and choose what works for you.
Other parts of your cycle may give you entirely different conditions. During ovulation, many experience more energy, strength, and motivation, making it a great time to take on a more challenging workout or try something that pushes you a little further. Living in tune with your cycle isn’t about doing more or less; it’s about understanding why your energy shifts and allowing that to be okay. Meeting yourself where you are, day by day, creates better conditions for balance, recovery, and overall well-being.
And hey, if you experience severe symptoms, irregular cycles, or anything that affects your daily life, it’s always wise to seek guidance and support from a doctor or a healthcare professional.
This article is for informational purposes only and is not intended as medical advice - please consult a healthcare professional for personal support.
