The 4 Phases Of The Menstrual Cycle Explained

Ever wondered what's really happening inside your body each month? Well, buckle up because we're about to take a simple dive into the four main stages of your menstrual cycle.

It is absolutely mind-blowing that we are not taught about the 4 phases of the menstrual cycle. I had no idea until I was 26 years old. HOW INSANE! In fact, almost 50% of women, are unaware of what goes on in our body every month, how our hormones fluctuate and affect our physical, emotional and mental health.

Guess what? Your menstrual cycle is more than just those days when you're bleeding. Surprising, right? It's actually a continuous process that affects you every single day. And you know what's behind this? Hormones. Yep, those little guys fluctuate week by week, leading to four distinct phases in your cycle.

Now, let's clear something up: cycle and period aren't the same thing. Your cycle covers everything from the first day of your period to the day before your next one starts. Typically, a cycle lasts between 21 to 35 days, but I usually recommend aiming for 25 to 35 days. It's okay if your cycle shifts a bit from month to month within that range – that's normal. Factors like your environment and internal changes can influence when you ovulate, affecting the overall length.

What really matters is consistency. As long as your cycle isn't all over the place, you're good to go.

Now, about your period – it's simply the time when you're bleeding during the menstrual phase.

The Four Phases Of The Menstrual Cycle:

Menstrual Phase:

This phase is probably the most familiar to all of us – it's when we're bleeding. It marks day 1 of your cycle and typically lasts from 3 to 7 days.

During this time, your estrogen, testosterone, and progesterone levels are at their lowest, which can leave you feeling a bit low on energy and inclined to be more introspective.

(Note: Your period shouldn't be painful or leave you completely exhausted. If it does, that's a sign of imbalances that need attention and healing.)

If we compare the cycle phases to the seasons, your menstrual phase is like Winter. Just as you might feel like snuggling up with a book and some soup during the cold months, your body craves rest and relaxation during your period because your hormone levels are low.

So, it's essential to listen to your body and give it the rest it needs. That might mean opting for light activities like walking or gentle yoga instead of intense workouts.

It's a shift in mindset because we're often taught to push ourselves constantly, but honoring your body's need for rest during your period is crucial.

*Overworking during this time can lead to hormone imbalances and various symptoms like PMS, irregular periods, or even acne.

So, while you might think working out during your period will keep you on track with your fitness goals, it can actually hinder progress and go against what your body truly needs.

Follicular Phase:

This phase kicks in right after your period ends and is the most variable in terms of duration throughout your cycle.

Why the variability? Well, it all comes down to ovulation – the day it happens can shift based on various factors, both internal and external. Since ovulation follows the follicular phase, its length can fluctuate, typically ranging from about 7 to 15 days. That's why keeping track of your cycle is super important – it helps us know where we're at.

From a hormonal standpoint, this phase is all about the rise in estrogen and testosterone levels, gearing up for ovulation. (Side note: Progesterone hasn't joined the party yet, which means your metabolism naturally slows down during this phase. Progesterone is the one that amps up your metabolic rate.)

With the increase in estrogen and testosterone, you'll likely notice a boost in your energy levels. It's like emerging from a cocoon after your period – you'll feel a sense of awakening both physically and mentally as you enter the follicular phase.

If we liken the phases to seasons, the follicular phase is like Spring. Just as nature starts blooming in Spring, your hormone levels start ramping up during this phase.

Since your hormones are on the rise and you've got more natural energy, it's a great time to get moving. Whether it's a workout or simply being more active throughout the day, moving your body can help support those energy levels and your slightly slower metabolism during this phase.

Ovulation Phase:

This is the time when your body releases an egg, opening the door for potential baby-making. The actual release of the egg – ovulation – is a quick event, lasting about 24 hours. But the ovulation phase sticks around for roughly 3 to 5 days.

During ovulation, your estrogen and testosterone levels hit their peak. Why? Well, testosterone spikes to rev up your desire for sex because, hey, your body thinks it's baby-making time (even if that's not your plan). Meanwhile, estrogen levels soar to boost your cervical mucus production (a must for pregnancy), enhance your allure, and amp up your energy.

In terms of seasons, ovulation is like Summer – things are heating up! You've got loads of energy, and you're feeling sociable and ready to take on the world.

If you're into intense workouts, now's the time to go for it. Your body can handle the extra energy during ovulation, so listen to what feels good for you.

Once ovulation wraps up, your body starts producing progesterone, marking the beginning of the next phase.

Luteal Phase:

This phase spans the 10 to 14 days leading up to your period, and unfortunately, it's the phase that often gets a bad rap. If you experience PMS (Premenstrual Syndrome), this is where you're likely to feel it. However, it's important to note that PMS isn't a mandatory part of having a period – it's actually a result of an imbalance between your estrogen and progesterone levels.

During the luteal phase, your estrogen and testosterone levels, which were high after ovulation, gradually begin to decline. While they start off strong at the beginning of this phase, they taper off as you get closer to your period.

On the flip side, your progesterone levels remain high until just before you start bleeding. When they finally drop, it signals the start of your period and kicks off the menstrual phase.

If you happen to get pregnant during this time, your progesterone levels will stay elevated, and you won't get your period.

It's important to recognize that this scenario describes what happens when your progesterone levels are healthy and robust. If they're not, they may decline prematurely before your menstrual phase, triggering those pesky PMS symptoms.

In terms of seasons, the luteal phase is like Fall. Just as the leaves start to fall and nature turns inward, your estrogen and testosterone levels slowly decrease, and you might find yourself feeling more introspective again.

In Conclusion:

Our hormones play a crucial role in our bodies, acting as messengers that impact various aspects beyond just fertility. From energy levels to mood, metabolism, and even nutrient needs, everything fluctuates based on our hormone levels.

By aligning our nutrition and workouts with these fluctuations, we can significantly support our fertility and overall well-being.

If you're new to understanding cycle phases but eager to start incorporating them into your lifestyle, tracking your cycle using apps, along with monitoring your Basal Body Temperature and Cervical Mucus, is a great first step. These tools can provide valuable insights into your hormonal patterns.

As you delve into this journey, you'll notice how much your hormone levels shift throughout the month, leading to different needs and experiences each day. Embracing this cyclical nature of our bodies is essential for achieving optimal health.

Although it may take some time and practice to get used to, living in alignment with your cycle will feel natural and empowering – because it is your body's natural state.

I hope this was helpful :) As always, I am here to support you, educate you and inspire you to tap into your own body and heal from within.

Connect with me via email hello@healthywitheliana.com OR DM Me on Instagram @healthywitheliana_

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