Women’s Cycle

Madeleine Hubka

28 Women’s Cycle

The four phases of a woman’s cycle include the follicular phase, ovulatory phase, luteal phase, and menstrual phase.

How long does an average cycle last?

24-38 days

Follicular Phase

This phase lasts 7 to 10 days, starting when the hypothalamus signals the pituitary gland to release follicle-stimulating hormone (FSH), prompting the ovaries to prepare for egg release. Multiple egg follicles swell, and elevated estrogen thickens the uterine lining.

Energy levels rise during this time, making it a great opportunity to increase exercise and take on more projects.

Ovulatory Phase

This phase lasts 3 to 4 days, marked by a rise in FSH and a surge in luteinizing hormone (LH) that triggers egg release into the fallopian tube. Estrogen levels increase, thickening the uterine lining, while testosterone decreases and vaginal discharge becomes stretchy and slippery, indicating peak fertility.

Energy levels are high, and mood remains stable, making it an ideal time for community activities, group workouts, and high-impact exercises.

Luteal Phase

Lasting 10 to 14 days, this phase begins with the formation of the corpus luteum after the egg is released. The corpus luteum produces progesterone, which maintains the uterine lining and signals the pituitary gland to stop releasing FSH and LH. As progesterone levels rise, estrogen levels also increase. If the egg isn’t fertilized, the corpus luteum is reabsorbed, causing a drop in progesterone and the onset of menstruation.

Testosterone levels rise during this phase, often leading to decreased physical energy and intensified pre-menstrual symptoms like bloating, mood swings, and cravings. It’s an ideal time for “nesting,” with a focus on home and reduced social interactions. Eating foods rich in vitamin B, calcium, magnesium, and fiber is beneficial, along with light exercises like walking or yoga.

Menstrual Phase

This final phase lasts 3 to 7 days as progesterone levels decline and menstruation begins with the shedding of the uterine lining. Estrogen levels fluctuate as the body prepares for the next ovulation cycle.

It’s a good time for journaling and self-reflection, along with consuming low glycemic index foods and water-rich fruits and vegetables. Prioritizing rest, stretching, and walking is beneficial.

Period management

Premenstrual symptoms:

Acne

Bloating

Cravings

Headaches

Mood swings

Management of symptoms:

Tracking your cycle
- App suggestions: Flo, Lively, Natural Cycles, and many more!
Heating pad
Light exercise
Increase hydration
Reduce salty food, caffeine, and alcohol

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References:

Cleveland Clinic. (2022, December 9). Menstrual cycle. https://my.clevelandclinic.org/health/articles/10132-menstrual-cycle

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