The Complete Guide To Your Menstrual Cycle

DISCLAIMER: This post is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding you or your baby’s health. Please read my Medical Disclaimer for more info

I almost can’t believe how many years it took of having my menstrual cycle to finally learn that it isn’t just the 3-8 days of your menstrual bleeding!

The menstrual cycle starts on the first day of your period and ends when the next period arrives. This can be anywhere from 21-35 days! We will be using the average 28-day cycle length when we talk about the menstrual cycle in this post.

The Phases of The Ovarian and Uterine Cycle

Menstruation

Menstruation (the period) is the normal shedding of the endometrium (the uterus lining) through the cervix and vagina. On average, menstruation lasts 4-6 days.

As shown in my graph above, the menstrual cycle takes place during the follicular phase.

During the menstrual phase, you may feel reflective, passive, and withdrawn. This is a time to:

• Rest
• Recollect your mind and body
• Creative reviewing
• Introspection
• Letting go
• New ideas
• Intuitive creativity

Ways to nurture yourself during the menstrual phase include:

• A spa day/night
• Gentle yoga
• Journaling

The Follicular Phase

The follicular phase is days 1-14 of your menstrual cycle. (Remember, this is based on the average 28 day cycle, so yours may vary from that time!)

During menstrual bleeding, the pituitary gland (located at the base of the brain) and the hypothalamus (located right above the pituitary gland) work together to release FSH follicle-stimulating hormone.

During this phase, estrogen increases, stimulating the growth and thickening of the endometrium.

FSH simultaneously stimulates the ovaries to ovulate again.

Many people report a positive mood during the follicular phase. Confidence even increases for some women during this phase too! If you notice these moods around days 6-14 during your cycle, it can be a great idea to schedule interviews, meetings, etc. during this time, if possible!

The follicular phase is a time to set intentions, plan, and learn something new!

This is the best time for:

• Creativity
• Learning
• Clarity
• Concentration
• Researching
• Thinking
• Independence
• Physical stamina

The Proliferate Phase

During menstrual bleeding, the uterine lining is at its thinnest. The proliferate phase is the time after the menstrual cycle until ovulation that the uterine lining builds back up again.

This phase is also a response to the increase in estrogen in the follicular phase.

The uterus does this to create a place where a fertilized egg can implant and thrive.

Ovulation

Rising estrogen during the follicular phase triggers the pituitary gland to release luteinizing hormone (LH), causing ovulation.

Ovulation is when your ovary releases a mature egg. The egg travels down the fallopian tube to be fertilized.

Estrogen has just peaked during the follicular phase and the proliferate phase. Now after the release of the egg from the ovary (mid-cycle), estrogen drops.

Ovulation usually occurs on day 14 of a 28 day cycle. So whenever the middle of your cycle is, that should be around when ovulation occurs.

For example, my cycle is usually 26 days long, so my ovulation day is likely to be day 13 of my menstrual cycle.

The ovulatory phase is a time to hang out with friends, attend events, and do high-intensity workouts. During this phase, you’ll likely have a high sex drive and be fertile. Check out How I Use Natural Family Planning As Birth Control!

During the ovulatory phase, you may feel expressive, outgoing, and creative! This is a fantastic time for:

• An interview
• Speaking at an event
• Communication
• Empathy
• Productivity
• Teamwork
• Emotional creavity
• Creating relationships

The Luteal Phase

The luteal phase is the second part of the menstrual cycle beginning the day after ovulation.

The luteinizing hormone (LH) is released from the pituitary gland, making the luteal phase days 15-28 of the menstrual cycle.

After the follicle releases the mature egg, the corpus luteum is formed at the follicle and released. The corpus luteum secretes mainly progesterone and some estrogen. The rise in progesterone and estrogen keeps the uterine lining thick and ready for a fertilized egg to implant.

The increased levels of progesterone may cause irritability, negative mood, or skin issues. Many people feel slightly off or unwell during the luteal phase.

If the egg is fertilized, the corpus luteum will stay. The corpus luteum is essential to have a sustainable pregnancy. A study using primates has shown that when the corpus luteum is removed after implantation, the primate will miscarry. (Link at the end of blog post for this study)

 If fertilization does not occur, then the corpus luteum shrinks away and is reabsorbed, leading to a decrease in estrogen and progesterone, which causes the beginning of your period. The day that your period begins is the first day of the follicular phase and represents the end of the luteal cycle.

The luteal phase is the time for:

• De-cluttering and organizing
• Creativity
• Physical activity
• Problem solving
• Assertiveness

The Secretory Phase

The secretory phase is from ovulation until the start of the next period.

During this phase, rising levels of progesterone cause the endometrium to stop thickening. The endometrium is preparing to either support a pregnancy or break down for menstruation.

The secretory phase gets its name because the endometrium is secreting many types of chemical messengers; the most outstanding are the prostaglandins, secreted by endometrial cells, and changes to other local cells.

Two important prostaglandins are “PGF2a” and “PGE2”, which cause the uterine muscle to contract (cramp).

The cramping caused by prostaglandins helps trigger menstrual bleeding.

If pregnancy occurs, prostaglandin production is inhibited (stops) so that the contractions won’t impact an early pregnancy. This is also when the corpus luteum stops producing progesterone and estrogen.

The drop in progesterone and estrogen and other effects of the prostaglandins cause blood vessels to constrict (tighten) and the endometrium tissue to break down for menstrual bleeding to occur.

This decrease in progesterone and estrogen in the secretory phase takes place at the end of the luteal phase. It can cause the onset of many PMS (premenstrual symptoms) such as:

• Cramping
• Breast tenderness
• Mood swings
• Tiredness
• Headaches
• Lower back pain
• Acne
• Increased appetite
• Oily hair and skin

Once menstruation begins, the whole cycle starts over again.

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Sources:

Endocrine and local control of the primate corpus luteum study

DISCLAIMER: This post is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding you or your baby’s health. Please read my Medical Disclaimer for more info