As Women, we share the universal experience of periods. Most of us have become accustomed to our own personal symptoms and mood depending where we fall in our cycles, but what if we can provide ourselves with even more clarity on our own cycles to better regulate our moods, aches, and pains? What lots of women don’t realize is that our cycle is not just the 3-7 days we menstruate, it's actually the course of a full month and during this time, different hormones designed to complete this process fluctuate and produce symptoms like fatigue, mood swings, bloating, high energy, depression, and breast tenderness. Learning about the four phases of your cycle can better help you pinpoint the cause of certain symptoms and use exercise, self-care, and food to regulate your cycle and feel more in control of your body. 

Before delving into this educational journey and incorporating new practices into our daily and monthly routines, let's take a moment to review the vocabulary mentioned below. This will enhance our clarity and understanding of the upcoming discussion. If you're already well-versed in this topic, feel free to proceed to the next section.

Pregnancy: Sperm fertilizes egg in the ovulation period and the fertilized egg has implanted in the uterine wall 

Period: menses phase in which your uterine lining sheds as a result of no fertilization by sperm in the ovulation phase 

Estrogen:  Hormone that is responsible for female sexual organ function specifically in the follicular and ovulation phases when levels are at their highest. This hormone is linked to the fatigue, anxiety, breast tenderness, and weight gain we experience before our period

Uterus: female reproductive organ where menstrual phases occur and where a fetus would grow in the event of a pregnancy.

Follicle: small fluid-filled sacs outside a woman’s ovaries that have the potential to release an egg for fertilization

Ovary:  oval shaped structures on both sides of the uterus that store unfertilized eggs 

Ovum: unfertilized egg 

LH (Luteinizing Hormone): hormone that surges during ovulation to stimulate the release of an egg to be fertilized

Progesterone: hormone that helps prepare the uterus for implantation of a fertilized egg to the uterine wall. Increase levels can result in low sex drive, fatigue, anxiety, and hot flashes 

Implantation: attachment of fertilized egg to the uterine wall to begin pregnancy 

FSH (Follicle stimulating hormone)- hormone released during the follicular phase to initiate preparation of eggs in the ovaries for release during the ovulation phase.

4 Phases of  a Woman's Cycle:

What hormones are prevalent during this phase? What symptoms are associated with this phase? What practices can be done to regulate your body and emotions? 

Menses Phase: The menses phase commonly known as a period, marks the first day of your 28 day cycle. It usually lasts between 3-7 days in which the uterine lining sheds and passes from the uterus and out of the vagina. During this stage, the major for active hormones: estrogen, progesterone, Follicle stimulating hormone,and luteinizing hormones are at their lowest rates as the body has recognized that an egg has not been fertilized for pregnancy that month. This decrease in hormones leads to abdominal cramps, bloating/ fluid retention, joint pain, headaches, acne, and constipation. 

Follicular Phase: last for about 14 days from the start of your period up until ovulation. During this time, your body is preparing several follicles for maturation by releasing the FSH hormone to signal to the ovaries to prepare 1 egg and follicle that will be released during ovulation. Towards the end of this phase, there will be an increase in estrogen and the LH that will thicken the uterine lining.  Most women experience higher energy levels and sex drive and glowy skin. 

Ovulation: last about 2 days on average. the release of an egg from a mature follicle. The unfertilized egg (ovum) travels through the fallopian tube ready to be fertilized by sperm. These processes are carried out by the FSH and LH hormones that reach high levels during this phase. Progesterone begins to surge as well to prepare the body for potential pregnancy. High LH and FSH levels result in breast tenderness, backaches, rise in basal temperature, and a change in perception of our own facial features. We feel most attractive around this week. 

Luteal Phase:  last about 14 days. Overlaps with ovulation phase. Ends on the first day of the menses phase. 

This phase is to prepare the other reproductive hormones in your body for potential pregnancy. The most prevalent hormones are estrogen and progesterone which thicken the lining of your uterus so that the mature (and fertilized) egg can safely implant to your uterine wall. If the egg passes through without fertilization, it will end in the uterus where the lining and any other structures created to house a fetus that month, will break down and be released during the menses phase. Because we experience high levels of progesterone and estrogen during this phase, we may feel mood swings, changes in appetite, and acne breakouts. 

All in all, women only have a limited amount of time to naturally feel energetic with no discomforts or symptoms. That is why understanding where you are in your cycle and assigning the monthly symptoms you feel to the different phases can help us take a little more control in our minds and bodies. Studies and experience has shown that a variety of different exercises and foods can improve our physical and mental health as our body naturally performs the miracle that is preparing to house a human in our bodies. Below is an aesthetically pleasing diagram and list of physical activity that can be done at different times throughout the month to hopefully soothe symptoms resulting from our fluctuating hormones: 

In addition to incorporating physical activity and practicing self-care, it's beneficial to include foods rich in vitamins, minerals, and other nutrients. These can help support our bodies throughout various weeks, minimizing drastic mood changes caused by the natural hormonal fluctuations in our cycles.