Beyond Periods: Understanding Your Cycle

Periods can be many things: frustrating, inconvenient, empowering, or sometimes all of the above. An important thing to note is that your period is only one part of a bigger rhythm. The menstrual cycle is a continuous, month-long process with four phases, each with its own shifts in hormones, energy, and mood. Think of it like the seasons of the month, continuous change bringing about new symptoms with each phase. 

It’s important to consider how each phase of the menstrual cycle affects our body. The cycle lasts about 28 - 30 days and begins with the menstrual phase. 

Phase 1: Menstrual Phase — “Winter” (Approx. Days 1–5)

The cycle begins on the first day of your period. Biologically, your body is shedding the uterine lining, and hormone levels (estrogen and progesterone) are at their lowest. Just like winter, this phase can feel slower and quieter. Many people experience cramps, fatigue, or a dip in energy.

Tips for this phase:

• Rest when you can.

• Warm foods like soups, teas, or iron-rich meals can help replenish energy.

• Gentle movement, such as stretching, yoga, or walking, may ease cramps.

• Heat packs or baths can soothe discomfort.

Phase 2: Follicular Phase — “Spring” (Approx. Days 1–13)

This phase starts with your period but continues after bleeding stops. Estrogen levels rise, helping rebuild the uterine lining, while follicle-stimulating hormone (FSH) encourages egg development. As hormones increase, so does your energy, similar to the world waking up in spring.

Tips for this phase:

• This is a great time for brainstorming or new projects.

• Try energizing workouts like cardio, running, or strength training.

• Eat nutrient-dense foods: leafy greens, protein-rich meals, and colorful veggies.

• Socialize and plan.

Phase 3: Ovulation — “Summer” (Around Day 14 in a 28-day cycle)

Ovulation is the midpoint of the cycle, marked by a surge in luteinizing hormone (LH) that releases a mature egg. Hormones are at their peak, and you may feel outgoing, confident, and energized, kind of like summer sunshine. Physical signs include a slight rise in body temperature and clear, stretchy cervical mucus.

Tips for this phase:

• Try out that high-intensity workouts you’ve always wanted to do.

• Stay hydrated and include foods rich in antioxidants (berries, nuts, seeds).

• Notice how your energy peaks, and use that knowledge to fuel your day. 

Phase 4: Luteal Phase — “Autumn” (Approx. Days 15–28)

After ovulation, the body produces more progesterone to prepare the uterus in case of pregnancy. If the egg isn’t fertilized, both estrogen and progesterone levels drop, leading to menstruation. Just like autumn, this phase can feel like a winding down. People might notice PMS symptoms such as bloating, mood swings, or cravings as hormone levels continue to fall.

Tips for this phase:

• Prioritize sleep and stress management.

• Choose calming movements like yoga, Pilates, or nature walks.

• Support your body with magnesium-rich foods (pumpkin seeds, dark chocolate, spinach).

• Allow yourself time to slow down.

The menstrual cycle is more than just “that time of the month.” It’s a rhythm of seasons your body moves through. By tuning into these phases, you can better understand your patterns, support your body, and work with your cycle instead of against it.