Mastering Your Menstrual Journey: A Comprehensive Guide to Understanding and Navigating Your Menstrual Cycle
I love my period.
I always get weird looks when I say that to people, but I went years without having it — and not because of health problems, but because I’d skip the sugar pills when I was on birth control because I hated my period so much.
I hated the hassle of bleeding every day for 5+ days. I hated the cramps, the cravings, the mood swings, the irregularity of it.
I hated the fact that at any given moment (unless I was tracking) I could start bleeding out of my vagina for the whole world to see. God forbid that someone knew that I, a woman, was on my period.
Over the last 1–2 years, my mindset regarding health and wellness has completely shifted, and my period is something I now look forward to.
I want you to understand that having a period is not something you should dread. By understanding your period, I hope you’ll feel empowered to embrace the flow of your reproductive health; however, truly understanding your menstrual cycle begins with learning the fundamental elements.
In this article, we’ll dive into each phase of your menstrual cycle, and we’ll go through the biological processes that occur within your body. And, by the end of it, hopefully, you’ll be better equipped to handle yourself with a little more care next month.
Menstruation (Days 1–5):
The best way to describe your menstruation is that it’s your body’s way of hitting the reset button.
Within your cycle, your body is getting itself ready for pregnancy.
When fertilization doesn’t occur, your uterus starts to shed its lining. This is typically the release of tissue, blood, and other substances.
The purpose of menstruation is to clear out the old to make way for new life essentially. And it ensures your reproductive system's health by eliminating unnecessary tissue.
A normal period lasts between 3–7 days, and your menstrual cycle will recur every 21 to 35 days.
However, remember that everyone is unique, and your cycle will be affected by various factors such as age, stress, and health.
Note: I like to think of my period as a report card, oftentimes, when I get horrible cramps, I look back at the last few weeks and ask myself the following questions:
How was my sleep?
Did I exercise?
Was my diet good?
How did I manage stress?
I’ve found that the more stressed I am, the more uncomfortable my flow will be, and I always try to alleviate menstrual cramps with natural remedies. I don’t remember the last time I took a single painkiller (more on this later).
Follicular Phase (Days 6–14):
The follicular phase, occurring roughly from days 6 to 14 after menstruation, is like the prep stage for a potential pregnancy.
Here’s what happens:
Follicle-Stimulating Hormone (FSH):
Your brain signals your ovaries to gear up for ovulation. FSH steps in, guiding the maturation of ovarian follicles — tiny sacs containing developing eggs.
Rise in Estrogen:
Maturing follicles release increasing amounts of estrogen, impacting your reproductive system and beyond.
Estrogen significantly impacts mood and energy levels — as its levels rise, you might experience an increase in energy and feel happier.
This is often called the “estrogen boost,” contributing to an overall sense of well-being.
Prepping the Endometrium:
Estrogen orchestrates changes in the endometrium, thickening it to create an optimal environment for a potential embryo. This meticulous prep ensures a welcoming home for new life.
Building Momentum for Ovulation:
Peaking estrogen levels trigger a luteinizing hormone (LH) surge, signaling that ovulation is near. This surge releases a mature egg, marking the grand finale of the follicular phase.
The follicular phase is a testament to the intricate beauty of your body’s natural fertility cycle — a phase where potential meets preparation, and the journey toward conception unfolds gracefully and precisely.
Ovulation (Around Day 14):
Think of your body as a canvas, with ovulation as the star of your menstrual show.
Around day 14 of a typical 28-day cycle, a mature egg emerges from its protective cocoon in the ovary — shaping the rhythm of your cycle.
Just before ovulation, luteinizing hormone (LH) steps into the spotlight, signaling the burst of the mature follicle and releasing the egg into the fallopian tube — a perfectly orchestrated hormonal ballet with LH as the star.
Ovulation isn’t just a fleeting moment; it’s a fertile window that extends a day or two around the egg’s release. This is the prime time for conception, as sperm can survive in the female reproductive tract for several days.
These days around ovulation mark the peak of fertility in your cycle. If you’re trying to conceive, timing intercourse during this fertile window increases the chances of sperm meeting the egg.
Note: While everyone is different and unique, due to the surge in estrogen during ovulation, you might experience a higher sex drive, a more radiant skin complexion, and even changes in your physical appearance.
From an evolutionary standpoint, feeling your best during ovulation is advantageous because it aligns with the body’s preparation for potential conception.
You also might experience mild cramping because releasing an egg from the ovary can cause irritation and slightly stretch the surface.
Luteal Phase (Days 15–28):
After ovulation, we enter the luteal phase (often referred to as premenstrual syndrome (PMS), running from day 15 to day 28 of the menstrual cycle. Here, the ruptured follicle transforms into the corpus luteum.
Corpus luteum: a temporary structure that forms in the ovary after the release of an egg during ovulation. The main function of the corpus luteum is to produce hormones, primarily progesterone.
Progesterone, released by the corpus luteum, takes the lead during this phase. Its main role is prepping the uterine lining for a potential embryo by maintaining a thickened endometrium, creating a welcoming space for implantation.
This preparation is like fluffing up a pillow before a guest arrives, ensuring a cozy environment if conception happens. During the luteal phase, common symptoms like breast tenderness and mood changes may arise due to the surge in progesterone.
You might also experience the following:
Hormonal Fluctuations: Estrogen and progesterone levels are on a rollercoaster during the luteal phase. As progesterone rises and then falls sharply if there’s no pregnancy, it can affect your mood, energy levels, and even appetite.
Fluid Retention: Hormonal shifts can lead to water retention, causing bloating and feeling swollen or puffy.
Serotonin Levels: Hormonal changes impact neurotransmitters like serotonin, which affects mood regulation. A drop in serotonin levels during the luteal phase can contribute to feelings of irritability and mood swings.
Physical Symptoms: Physical symptoms such as breast tenderness, headaches, and muscle aches are common during this phase, adding to the overall discomfort.
Stress: The hormonal changes can also make some individuals more susceptible to stress, and heightened stress levels can exacerbate PMS symptoms.
Understanding and recognizing the symptoms you might experience throughout this particular phase will be a huge advantage for you, and practicing self-care can make it a more seamless journey.
Hormonal Changes Throughout the Cycle:
So, let’s recap:
Follicular Phase (Estrogen’s Prelude): The cycle starts with estrogen taking charge, promoting the growth of ovarian follicles and thickening the uterine lining. This surge not only gears the body for potential pregnancy but also boosts energy, mood, and cognitive abilities. Think of this phase as your spring.
Ovulation (Estrogen Peaks, LH Surges): Ovulation, the pinnacle of estrogen’s influence, sees a peak as the egg is released. This primes the body for optimal conditions for conception, accompanied by a luteinizing hormone (LH) surge, indicating the imminent egg release. Think of this phase as your summer.
Luteal Phase (Progesterone’s Entrance): Progesterone takes the spotlight after ovulation, maintaining the uterine lining for potential embryo implantation. This phase supports fertility but may also introduce changes like breast tenderness and mood fluctuations. Think of this phase as your fall.
Menstruation (The Ebb and Flow): As the cycle wraps up, declining estrogen and progesterone levels trigger menstruation. Hormonal ebb can lead to various emotional experiences, from a sense of release to moments of introspection. Think of this phase as your winter.
I also wanted to briefly touch on cramps and why I personally don't take any painkillers, and what you can do if you experience them and also want to opt out of taking drugs that realistically will only harm you or make you even more inflamed.
Painkillers, especially nonsteroidal anti-inflammatory drugs (NSAIDs), can potentially contribute to gut irritation and affect the balance of gut microbiota.
Certain painkillers, particularly NSAIDs, work by reducing inflammation. Inflammation (especially during your period) is a natural response that the body needs for healing. Suppressing it with painkillers can interfere with the body’s natural healing processes.
Consider long-term painkiller use on your organ health, particularly the liver, and kidneys. If you’re popping painkillers every single month, that’s going to cause long-term damage.
My Holistic Cramp Remedies:
Omega-3 Fatty Acids: Include foods rich in omega-3 fatty acids, such as fatty fish into your diet.
Magnesium: Increase magnesium-rich foods into your diet as magnesium helps relax muscles. I also rub a magnesium cream all over my lower back and abdomen on day 1–3.
Herbal Teas: Chamomile Tea: Known for its calming properties, chamomile tea may help relax muscles and alleviate cramps and ginger tea has anti-inflammatory effects and may help reduce menstrual pain.
Heat Therapy: Applying heat to the abdominal area can help relax muscles and ease cramps. I always have a heating pad on my abdomen during day 1–3.
Exercise: Engaging in light physical activity, such as walking or gentle yoga, may help improve blood flow and reduce cramping. Everybody is different, but I can guarantee that if you’re not getting movement in, your cramps will only skyrocket.
In essence, your menstrual cycle is a nuanced journey guided by the rhythmic dance of hormones.
Embracing these fluctuations can allow you to truly create a deeper connection with your body, and make you feel the best you possibly can in your skin.
I hope this helps, and I hope you take better care of yourself next time flo comes into town.
