The Menstrual Cycle
The 4 phases of a woman’s cycle
On average females will go through 450 menstrual cycles in the course of their lifetime and we want these to be as enjoyable as possible.
Most people think that the menstrual cycle is just when we refer to the period or the bleed. The cycle goes far beyond the bleed, as you can see from the chart above, the period only covers a few days of a woman’s full cycle.
Our hormones fluctuate across the cycle. As they fluctuate this alters our nutritional needs such as mood, sleep quality, movement and energy. As our physiology changes across the our cycle we should also be altering how we eat, move, sleep and live over this time.
A woman’s cycle begins on the first day of your bleed and ends just before the next menstrual bleed. On average women have a 28-day cycle (21–35-day range).
Menstrual phase (day 1-5) This phase starts on the first day of your bleed and typically lasts 1-5 days but can last longer, up to 7. All of our hormones are at their lowest. The uterus begins to shed its lining due to decreased levels of estrogen and progesterone, and normal vaginal bleeding occurs. FSH levels gradually rise stimulating a few ovarian follicles.
During menstruation, pain or discomfort may occur such as abdominal cramping, headaches and nausea. Often, the heavier the vaginal bleeding, the more intense the symptoms become.
There is no right or wrong way to exercise on your period. Always listen to your body and your unique symptoms before engaging in movement. We know that gentle movement sends blood to the abdominal area and can have a definite impact on cramp reduction.
You could have more energy one month and want to engage in low impact movement or spend some time resting and reflecting, introducing some quietness. Allowing the body to rest can be helpful as our hormones and energy are at their lowest point in this phase.
Late follicular (6-14) World averages can be a lot longer and this phase can last between 10-22 days.
The late follicular phase happens after your period and ends after ovulation occurs this is why world averages are a lot longer as women with longer cycles may not ovulate at the same time every month. It’s called the follicular phase because your pituitary gland releases a hormone called Follicle Stimulating Hormone (FSH), which stimulates the follicles in your ovaries to mature. During this time, estrogen and progesterone levels start to rise and the uterine lining builds back up.
Your energy and mood are often higher. Cramping and other symptoms that occur during the menstrual phase are not classically present during this phase. Due to the rise in energy, you may feel more social and outgoing.
Ovulation (day 14-16) – this can vary by 10 days – so be mindful of this when tracking your cycle
Ovulation occurs at the end of the follicular phase and the start of the luteal phase. Estrogen peaks, progesterone levels rise and the LH surge triggers the release of an egg mid-cycle, initiating ovulation, giving you a spike in energy. Most people who menstruate tend to feel their best due to boosted sex hormones. As energy increases you will be able to add more power into your workouts and it’s a great time to try something new and push yourself. Strenuous exercise will feel increasingly good during this time too, so get out and enjoy physical activities that you love.
Mid luteal: occurs just after ovulation (typically days 16-23)
The first few days of this phase can feel a lot like the follicular, often people experience high energy during the first half of this phase. Oestrogen levels drop off after ovulation and rise again. Progesterone also rises and peaks. As oestrogen and progesterone levels are still elevated you can continue with the same movement as you did during the ovulatory stage, but listen to the body. The follicle that released the egg (now the corpus luteum) makes progesterone and oestrogen to support a pregnancy and the uterine lining thickens.
Pre-menstrual: (24-28) Our hormones are coming down before the period starts again, oestrogen and progesterone levels decline. The corpus luteum breaks down and Inflammation can occur here causing PMS. As energy starts to decline in the second half of the luteal phase, it can be notoriously difficult for many women. Some of us experience PMS symptoms such as bloating, breast tenderness, headaches, anxiety and moodiness, so it’s good to slow things down.
As women, we are cyclical, which is a beautiful gift. In order to live our best lives, we must learn to live in harmony with the natural cycles of our bodies. Synching your life with your cycle is one of the best ways to live a healthier life and to be more in tune you’re your body. We need to be honouring our cycles and understanding more about them.