Do you track your menstrual cycle? Better yet, do you understand it? What if we told you that your monthly cycle has four unique phases, each bringing about different physical and emotional strengths in you? You'd probably want to learn how to work with your cycle instead of against it, right?
Our resident naturopath Ema Taylor weighs in...
The endocrine system consists of glands that produce and secrete hormones. Hormones function as our body’s chemical messengers, relaying vital information to our cells and tissues so they can go about doing their job effectively. The menstrual cycle may seem complex, however, when broken down into four distinct phases it is easier to wrap your head around. The four phases include
Menstruation, Follicular phase, Ovulation and the Luteal phase.
Every cycle is different, and we do not have to have a ‘text-book’ 28-day cycle to be healthy. What we aim for is a regular monthly period that comes every 21-35 days. However, for simplicity's sake, we will discuss these four phases on a 28-day cycle.
1. Menstruation phase
— Approximately day 27 to day 5 of the cycle
Day one of your period marks the first day of your menstrual cycle. A drop in the hormones oestrogen and progesterone causes the lining of the uterus (known as the endometrium) to shed and pass through the vagina resulting in a period.
What’s happening to my body: Day one of your period marks the first day of your menstrual cycle. A drop in the hormones oestrogen and progesterone causes the lining of the uterus (known as the endometrium) to shed and pass through the vagina resulting in a period.
How can I expect to feel: During the menstruation phase you can expect your energy levels to be at the lowest throughout your entire cycle. You may feel more introverted with heightened emotions and intuition.
2. Follicular phase
— Approximately day 1-12 of cycle
The follicular phase is the first half of the cycle from day 1, bleeding until ovulation. In this phase, as the name suggests, follicles in the ovaries (each containing an immature egg) begin to ripen and grow, thanks to the release of follicle-stimulating hormone from the brain. Toward the end of this phase, levels of follicle-stimulating hormone begin to decrease, and only one dominant follicle continues to develop. The dominant follicle produces oestrogen.
What’s happening to my body: The follicular phase is the first half of the cycle from day 1, bleeding until ovulation. In this phase, as the name suggests, follicles in the ovaries (each containing an immature egg) begin to ripen and grow, thanks to the release of follicle-stimulating hormone from the brain. Toward the end of this phase, levels of follicle-stimulating hormone begin to decrease, and only one dominant follicle continues to develop. The dominant follicle produces oestrogen.
How can I expect to feel? Your energy will begin increasing, and you may feel more social, motivated, and focused as your oestrogen rises. If you have taken it slowly during the menstrual phase, you will feel refreshed and ready to face the world again.
3. Ovulation phase
— Approximately days 13-19 of cycle
Rising oestrogen levels signal the brain to release a luteinising hormone surge, which triggers the dominant follicle to release the mature egg from the ovary, resulting in ovulation. Ovulation is the main event of the menstrual cycle.
What’s happening to my body: Rising levels of oestrogen signal the brain to release a surge of luteinising hormone, which triggers the dominant follicle to release the mature egg from the ovary, resulting in ovulation. Ovulation is the main event of the menstrual cycle.
How can I expect to feel? This is your time to shine! Energy, motivation, clarity and zest for life are at an all-time high. This is often when you might feel your most confident, strongest, social and sexual around ovulation.
4. Luteal phase
— Approximately days 15-26 of cycle
What’s happening to my body: The luteal phase occurs in the second half of the cycle after ovulation and before menstruation. In this phase, the body prepares for either pregnancy or the shedding of the endometrium.
The empty follicle that releases an egg closes and becomes a fully functioning gland known as a corpus luteum. The corpus luteum produces progesterone and small amounts of oestrogen, promoting a thick and blood-rich endometrium to nourish a potential fertilised egg. If pregnancy does not occur, the corpus luteum disintegrates, causing a decline in progesterone and oestrogen and resulting in endometrium shedding and menstruation. This marks the beginning of a new cycle.
How can I expect to feel? You will notice your energy is starting to taper off, and you may feel yourself becoming less social and craving more alone time. Motivation may be decreasing and you won’t feel as strong. You may feel Premenstrual (PMS) symptoms begin to present, such as bloating, tender breasts, moodiness, breakouts and sleep disturbances. While PMS symptoms are very common, they are certainly not normal. When we experience PMS symptoms it’s our body's way of indicating something is not quite in balance.
Every menstrual cycle is different. What’s normal for you might not be normal for someone else. It’s important to get familiar with your cycle, including when you get your periods and how long they last.
If you are experiencing concerns with your cycle, I encourage you to seek support from your health practitioner, as there are many natural ways to help balance hormones so you can welcome your period rather than dread it.
Ema Taylor is a Qualified Naturopath, Nutritionist and Certified Fertility Awareness Educator. Her mission is to help people understand their miraculous body, find harmony with their hormones and optimise their fertility so they can live a more empowered life.
You can follow Ema at @emataylornaturopathy and browse her website to find out first about courses and special events.
