Ever felt like your mood and energy have a mind of their own? You’re not alone. We’ve cracked the code on your menstrual cycle, serving up the deets behind those shifts and swings.
Understanding these four phases—menstrual, follicular, ovulation and luteal—will help you sync up with your body’s natural rhythm and flourish all month long.
What exactly is a Menstrual Cycle?
Newsflash: Your period isn’t just something that happens once a month. It’s all a cycle that starts on the first day of your period and usually lasts about 28 days (though the exact number varies from person to person).
The cycle has four key phases: the menstrual phase (when your period happens), the follicular phase (when your body gets ready for ovulation), the ovulation phase (when an egg is released from your ovary) and the luteal phase (when your body prepares for pregnancy or resets if the egg isn’t fertilized).
Because your body goes through various changes through the cycle, everything from your energy levels to your appetite can shift depending on where you are. Read on to find out more about what’s going on with your bod depending on which phase you’re in—and what you can do about it.
The Menstrual Phase (Around Days 1-5)
What’s Happening: Your body is busy shedding the uterine lining (what comes out as your period blood).
How You May Feel: Low on energy and a little moody—hello, cramps and fatigue.
What To Do: Because your energy game may be totally off, be gentle with yourself. If you’re feeling down bad, cozy up with a heating pad, take a pain reliever (with your parents OK, ofc), and try to rest. Up for exercise? Go for gentle yoga, pilates, or a chill walk can help ease those pesky cramps and boost your mood without stressing your body.
What To Eat: Shira Barlow, a registered dietitian and nutrition expert, suggests to load up on iron-rich goodies like spinach, lentils and red meat to replenish what you lose during your period. Also, foods rich in magnesium, like dark chocolate (yay!) and bananas, can help with cramps. Psst… don’t forget drinking water is key to feeling good during this time.
The Follicular Phase (Around Days 6-14)
What’s Happening: Overlapping with the menstrual phase, this when when your body is growing follicles in your ovaries (each with an egg inside). As the follicles grow, your body starts producing more estrogen, which helps thicken the lining of your uterus.
How You May Feel: More energetic, upbeat, creative and ready to tackle new activities.
What To Do: Take advantage of being more motivated and focused by tackling that big school project or finally reorganizing your room. Same goes for working out: with your energy levels climbing, you’ll be primed for cardio activity, like running or cycling.
What To Eat: Stephanie Baker, a registered nutritionist, suggests fueling up with energy-boosting foods like fresh veggies, lean proteins (hello, chicken and fish!) and whole grains. Toss in antioxidant-rich berries for an extra boost as you prep for the next phase.
The Ovulation Phase (Around Days 14-17)
What’s Happening: Your body releases an egg, and your hormones are at their peak.
How You May Feel: You may be buzzing with energy and you might even notice an extra boost in confidence.
What To Do: It’s the perfect time to step out, socialize and take on new challenges—whether that’s catching up with friends or trying a new activity. And with all that energy, it’s the *perfect* time to amp up your workouts. Try high-energy activities like dance classes, running, or group sports to get your heart pumping and feel totally unstoppable.
What To Eat: Barlow suggests keeping your energy soaring with fruits and veggies, along with healthy fats like avocados and nuts. They’ll keep you feeling amazing and support your hormones.
The Luteal Phase (Around Days 15-28)
What’s Happening: Your body produces more progesterone, causing your hormone levels to drop.
How You May Feel: Because of the hormonal fluctuations, you might feel tired, have mood swings or you may notice you’re super sensitive—which is all totally normal.
What To Do: It’s the perfect time for some self-care, so embrace those cozy vibes and show yourself some love. Prioritize and nurture your body with gentle workouts that feel good. Yoga, pilates, or light cardio are amazing for easing tension and keeping your vibe balanced.
What To Eat: It’s time to cozy up with some feel-good comfort foods. Stephanie Baker recommends hearty dishes packed with complex carbs like sweet potatoes and whole grains to keep your mood up. Load up on magnesium-rich nuts and dark leafy greens. And don’t skip your sweet fix—you deserve it.
Looking for more insights on your menstrual cycle? Check out these articles:
🩷 How to show yourself some love on your period
🩷 The perfect workout for every phase of your menstrual cycle
🩷 How to survive the toughest day of your period
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