Cycle Deep Dive: Understanding the Menstrual Phase
This is the first of a 3 part series breaking down the four phases of a woman’s cycle: the menstrual, follicular, ovulatory, and luteal phases. We’ll talk about what you may be experiencing in each phase, and how to best support your body to feel more refreshed and like your best self.
Overview of the Ovulation Cycle
Also known as the “menstrual” cycle, the goal of each cycle is for a woman to ovulate: our hormones and physiology work together to build up to this moment and prepare for a potential conception and pregnancy. If this does not occur, hormone levels drop, signaling to the body to start the cycle all over again.
Here are some things to know about the ovulation cycle:
The ovulation cycle starts on the first day of the period and ends the day before the next period begins.
A regular cycle length is 24-36 days long.
The uterus, cervix, and ovaries all experience physiological changes throughout the cycle.
Ovulation happens when an ovary releases an egg. This happens once each cycle.
Hormones send signals back and forth between the brain, the ovaries, and uterus to create a series of physiological events that determine each distinct phase of the cycle.
The Menstrual Phase
The menstrual phase (a.k.a. our period) isn’t just about shedding the uterine lining—it’s a vital reset for your body and a sign of overall health. A healthy period reflects balanced hormones, proper nutrient intake, and a well-functioning reproductive system. Instead of dreading this time of the month, we can embrace it as a signal that our bodies are working as they should. Think of it as a report card from the cycle before: how we feel and what we see informs us as to whether our body is healthy or not. By supporting ourselves with rest, nourishment, and care, we can begin to see our period as an empowering part of our natural rhythm rather than an inconvenience. This shift in perspective can transform how we approach our health and well-being.
Let’s dive into the menstrual phase, which marks the first phase of the cycle. Here’s what’s happening during this time and how you can best support your body:
What’s happening:
During this phase, the uterine lining that was built up by estrogen during the previous cycle sheds, causing vaginal bleeding.
The uterine lining, built up by estrogen during the previous cycle, is shed through the cervix and vagina, causing vaginal bleeding.
Levels of estrogen and progesterone are at their lowest.
The remaining uterine lining, or endometrium, is thinnest during this phase.
Follicle-Stimulating Hormone (FSH) is released, prompting several follicles in the ovaries to grow. One will become dominant, preparing for ovulation.
Cervix during the menstrual phase
Biomarkers:
Bleeding may be a combination of heavy, medium, and light days, and may include spotting before or after.
A healthy period typically lasts 3-7 days, with at least one heavy or medium flow day indicating adequate uterine lining buildup.
Menstrual phase of the cycle in the context of a FEMM chart.
Lifestyle Support
Because hormones are at their lowest state during this phase, a woman’s mental, physical, and emotional states are typically low as well. Mimicking the stillness and quiet of winter, this is a period of rest and renewal.
Psychological State
Your brain chemistry is primed for reflection and logical thinking, making this a good time for journaling, prayer, or discerning important decisions.
Be mindful of heightened sensitivity, which could manifest as moodiness or irritability. Communicate openly with loved ones to manage expectations and practice empathy.
Activities
Embrace quiet activities such as journaling, meditation, and self-care rituals.
Exercise
Lethargy is common in this phase. Prioritize gentle movement, like walking, stretching, or pilates. Avoid high-intensity workouts if they feel draining, as excessive exertion can spike cortisol levels and lead to negative effects such as muscle breakdown or increased fat storage.
Moderate exercise can help alleviate cramps and other period symptoms. Listen to your body and adjust accordingly.
Nutrition
Turning to comfort foods like pizza and sweets might sound great in the moment, but they can throw your hormones off balance and rob you of key nutrients, leading to spiked insulin levels and more discomfort. By focusing on getting the dense nutrients your body needs, you will start to see your cravings slip away while nourishing your body with what it needs most. Focus on including:
Iron-rich foods that help replace iron lost from bleeding. This includes lean red meat, leafy green vegetables, lentils, and beans.
Vitamin C aids with iron absorption. Opt for foods like citrus fruits, berries, broccoli and red peppers, to name a few.
Vitamin K can help reduce heavy bleeding. Leafy greens, eggs, cheese, and blueberries are a good source of this vitamin.
Omega-3 fatty acids can reduce inflammation and cramping. Include foods like salmon, flaxseed and walnuts.
Essential Oils
Essential oils promote feelings of calmness, which is particularly helpful for those who experience stress and anxiety related to hormonal fluctuations within the menstrual cycle. Diffuse oils like lavender, chamomile, or bergamot to feel relaxed and uplift your mood.
Clary sage is particularly helpful during this phase. It can help balance hormones and aid with menstrual cramps. Instead of grabbing for ibuprofen the next time you experience cramps, apply 4-5 drops of clary sage mixed with a carrier oil to your abdomen and gently massage in a circular motion. The pain relief is natural, and incredibly effective!
Conclusion
The menstrual phase is more than just “that time of the month”—it’s an opportunity to honor your body’s need for rest and renewal. By supporting your body with gentle exercise, nutrient-dense foods, and self-care, you can make this phase a time of rejuvenation and reflection. Stay tuned for the next part of this series, where we’ll explore the follicular phase and how it sets the stage for ovulation.
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