How can you recognize the different phases of your menstrual cycle?

The menstrual cycle is much more than just a succession of periods each month. Understanding the different phases of the cycle enables women to anticipate the hormonal, physical and emotional changes that occur throughout the month. It can also help them better manage their pain, energy, mood and fertility.

In this article, we'll explain the 4 main phases of the menstrual cycle and the signs that help you recognize them.

The 4 phases of the menstrual cycle

The average menstrual cycle lasts 28 days, but can vary from 21 to 35 days depending on the woman. It is divided into 4 distinct phases:

1. The menstrual phase
2. The follicular phase
3. Ovulation
4. The luteal phase

Each phase is characterized by hormonal variations that influence body and mind. Here's how to recognize each one.

1. Menstrual phase (Days 1 to 5)

The menstrual phase begins on the first day of menstruation and lasts between 3 and 7 days. During this phase, the uterine lining (endometrium) is shed and evacuated in the form of bleeding.

Physical and emotional symptoms

• Menstrual bleeding
• Abdominal cramps
• Fatigue
• Emotional sensitivity
• Back or headaches

Why these symptoms?

Estrogen and progesterone levels are at their lowest, causing degradation of the uterine lining. This hormonal drop can also influence mood and energy levels.

2. The follicular phase (Days 1 to 13)

The follicular phase begins on the first day of menstruation and ends just before ovulation. During this phase, the body produces more estrogen, stimulating the growth of follicles in the ovaries. One of these follicles will become a mature egg.

Physical and emotional symptoms

• Increasing energy level
• Positive mood and increased motivation
• More radiant skin
• Reduced menstrual pain
• Clear, fluid vaginal discharge at the end of the phase

Why these symptoms?

The increase in estrogen promotes regeneration of the uterine lining and boosts energy production. This is often a time when women feel more dynamic and optimistic.

3. Ovulation (Day 14)

Ovulation is when the mature egg is released from the ovary. It generally occurs in the middle of the cycle. This is the phase when a woman is most fertile.

Physical and emotional symptoms

• Increase in basal body temperature
• More abundant, transparent, slippery vaginal discharge (like egg white)
• Breast sensitivity
• Increased libido
• Slight discomfort or pain in the lower abdomen (ovulation pain)

Why these symptoms?

Increased luteinizing hormone (LH ) triggers ovulation. This phase is also marked by an increase in testosterone, which may explain the rise in libido.

4. Luteal phase (Days 15 to 28)

The luteal phase begins after ovulation and lasts until the eve of menstruation. During this period, the body produces more progesterone, preparing the uterus for a possible pregnancy.

Physical and emotional symptoms

• Fatigue
• Bloating
• Water retention
• Breast sensitivity
• Mood swings
• Food cravings (sugar or fat cravings)
• Thicker vaginal discharge

Why these symptoms?

Progesterone is the dominant hormone during this phase. It has a relaxing effect on the body, but its imbalance can cause premenstrual syndrome (PMS) symptoms, such as mood swings, irritability or feeling down.

Hormonal fluctuations throughout the cycle

Why is it important to recognize the phases of your cycle?

Understanding the phases of its cycle allows you to :

• Anticipating physical and emotional symptoms
• Optimize your lifestyle (diet, exercise, work)
• Improve menstrual pain management
• Understanding your fertility

Some women adapt their routines according to the phases of their cycle. For example, they plan more intense physical exercise during the follicular phase, and prefer gentler activities during the luteal phase.

Practical tips for each phase

• Menstrual phase: Take care of yourself, rest and listen to your body.
• Follicular phase: Take advantage of the growing energy to launch new projects.
• Ovulation: This is the ideal time for social activities and important decisions.
• Luteal phase: Favour calm and soothing activities, and be indulgent with yourself.

Summary

Recognizing the different phases of the menstrual cycle enables women to listen to their bodies and anticipate hormonal variations. This knowledge helps them to better manage pain, fatigue and mood, while improving overall well-being. Adopting a routine adapted to each phase also helps women to experience their cycle more serenely.

References

1. Moreno, J. E., et al. (2020). Hormonal fluctuations and the menstrual cycle: A guide to understanding phases and their effects. Journal of Reproductive Health. Available here
2. Bull, J. R., et al. (2019). Real-world menstrual cycle characteristics of more than 600,000 menstrual cycles. Scientific Reports. Available here
3. Treloar, A. E., et al. (2021). Normal variations of the menstrual cycle. Obstetrics & Gynecology Clinics of North America. Available here
4. Harlow, S. D., et al. (2014). Understanding menstrual cycle variability: Lessons from daily data. Epidemiologic Reviews. Available here