Understanding the Phases of Your Menstrual Cycle
The menstrual cycle is a powerful rhythm that impacts far more than fertility—it’s a window into your overall health and well-being. Yet for many women, it often feels like a burden rather than a gift. What if understanding your cycle could help you embrace its phases instead of dreading them? The key lies in recognizing the hormonal shifts that define each phase and supporting your body with the right nutrition and activities to ease unwanted symptoms.
Four Phases of the Menstrual Cycle
The menstrual cycle is divided into four distinct phases: menses, follicular, ovulation, and luteal. Each phase brings unique hormonal changes that influence your energy, mood, and overall health. By understanding what’s happening in your body during each stage, you can align your lifestyle to feel your best, minimize symptoms, and even enhance productivity and well-being. Let’s explore what makes each phase unique and how to support your body through them.
The Menses Phase
Menses is the first phase of the menstrual cycle, lasting approximately 1-5 days. During this phase, you are shedding your uterine lining and, as a result, you may feel fatigue, mood swings, and overall low energy. Estrogen and progesterone are at the lowest level of the month, which can also cause cramping, bloating, “period poops”, and clotting. Be mindful of diarrhea and large sized clots at this time, as they may indicate a hormonal imbalance. To support your body at this stage, it’s important to focus on lighter activities such as yoga, daily steps, and rest while also getting sufficient hydration and nutrient rich foods.
The Follicular Phase
The second phase is the follicular phase (days 6-14). This phase is a common favorite because energy is improving and so is mood. Most women feel increased motivation, optimism, productivity, and feel their best during this time which is due to rising hormones. In the ovary itself, a follicle is being formed to prepare for ovulation. This is a great time to be productive and active in the gym, work, and all areas of life. HIIT classes, strength training, and Pilates are all good physical activity options. To help support these rising hormone levels, eat a diet rich in fiber and protein. Ideally you want to eat 1 gram of protein per pound of body weight. If this is challenging, aim for 100 grams to start.
The Ovulation Phase
Ovulation (days 14-18) is our mid cycle point where an egg is released from the ovary. Estrogen levels are peaking which can lead to increased sex drive, a confidence boost, a higher social battery, and improved mood. Our brain’s signal to our ovaries is made through a hormone called luteinizing hormone, which surges to stimulate the release of the egg. LH and an increase in body temperature are great things to track if trying to become pregnant. Diet and exercise should be similar to that of the follicular phase – focused on whole foods, protein, fiber, and hydration with higher intensity workouts.
The Luteal Phase
The last menstrual phase is the luteal phase (days 18-28). At this time progesterone rises but you’re also going to experience some PMS symptoms as estrogen starts to decline. Mood swings, irritability, fatigue, and cravings are typically felt during this phase. This is a great time to focus on self-care, caffeine reduction, and stress reduction techniques like journaling and meditation. Increasing magnesium rich foods such as spinach, avocados, and dark chocolate during the luteal and menstrual phases will also help to decrease cramping and anxiety.
Irregular Periods
Irregular or missed periods can be caused from a variety of reasons. If you are chronically stressed, this can elevate cortisol levels leading to an imbalance of hormones. Over exercising or nutrient deficiencies from a poor diet or caloric deficit can delay a cycle due to not getting adequate nutrients for hormone production. Irregularities can also be caused from birth control or underlying health conditions such as PCOS or thyroid disorders. Tracking your cycle in your calendar or with an app can help monitor irregularities and allow you to see which phase of your cycle you’re in.
Naturopathic Support for Your Menstrual Cycle
If your periods are heavy, painful, or irregular, consulting with a naturopathic doctor will help you get a clear understanding of your hormone health and provide the tools to help you feel your best. You will receive comprehensive lab work to get to the root cause of your symptoms and evaluate your health holistically. From there, your doctor may recommend a variety of techniques, including diet and lifestyle changes, supplements, botanicals, and bioidentical hormone replacement therapy.
Learn more about women’s hormone optimization here or complete our health questionnaire and a member of our team will contact you with the best next steps to support your wellness journey.
Author: Dr. Katie Williams, NMD
