Meet Your Menstrual Cycle

By maintaining balanced blood sugar and managing stress through mindful practices, these hormones can be optimized, promoting healthier menstrual cycles.

The Four Phases of the Menstrual Cycle

Menstrual Phase (3-7 Days)

• The body sheds the uterine lining due to the absence of pregnancy
• Hormonal levels are low
• FSH levels start rising at the end of the phase, stopping the bleeding

Follicular Phase (7-10 Days)

• FSH stimulates follicle maturation in the ovaries
• One follicle releases oestrogen, promoting the growth of the uterine lining

Ovulation Phase (3-5 Days)

• Oestrogen reaches its peak, prompting a surge in LH
• LH triggers the release of an egg from the follicle
• Testosterone rises to facilitate ovulation
• This is the fertile window in the cycle

Luteal Phase (9-18 Days)

• The follicle transforms into the corpus luteum, producing progesterone
• The uterine lining thickens in preparation for potential pregnancy
• If fertilization occurs, the luteal phase continues; otherwise, progesterone declines, initiating the next menstrual cycle

The Ovarian and Endometrium Cycles

The menstrual cycle consists of two simultaneous processes:

Ovarian Cycle

Includes follicle development, ovulation, and corpus luteum formation.

Endometrial Cycle

Involves the growth and maintenance of the uterine lining.

Each individual’s cycle is unique. Tracking your cycle can provide insights into your personal rhythm and patterns.

Seasons and the Menstrual Cycle

The menstrual cycle can be likened to the four seasons, symbolizing the various energy shifts that occur:

Menstrual Phase → Winter

• Hormone levels are at their lowest
• A time to rest and regain energy
• Reflective and introspective mood

Follicular Phase → Spring

• Hormones begin to rise, boosting energy levels
• A more social and creative time
• A feeling of renewal and productivity

Ovulation Phase → Summer

• Hormones peak, bringing high energy
• Confidence, sensuality, and outgoingness dominate
• The most fertile and sociable part of the cycle

Luteal Phase → Autumn

• Hormones start to decline, preparing the body for rest
• Energy decreases, signaling a need for a slower pace
• Heightened emotional sensitivity and introspection
• Understanding this seasonal connection can help you align your lifestyle with your natural rhythm.

Acknowledgements:

Thanks to the following experts for contributing to this knowledge:

• Alisa Vitti, In the Flo
• Dr. Anthea Todd, Female Fundamentals
• Dr. Jorge E. Chavarro, Dr. Walter C. Willett, and Patrick Skerrett, The Fertility Diet
• Nadine Muller, Womb Power & Cycles (Bloom)

References

• Bull JR et al. Real-world menstrual cycle characteristics of more than 600,000 menstrual cycles. npj Digital Medicine, 2019. doi:10.1038/s41746-019-0152-7
• American Academy of Pediatrics, American College of Obstetricians and Gynecologists. Menstruation in Girls and Adolescents: Using the Menstrual Cycle as a Vital Sign. Pediatrics, 2016. doi:10.1542/peds.2015-4480
• Penzias A et al. Optimizing natural fertility: a committee opinion. Fertility and Sterility, 2022. doi:10.1016/j.fertnstert.2021.10.007