Stage 1: Menstrual
The menstrual cycle begins on the first day of your period, which typically lasts three to seven days for most menstruators. During this time, estrogen and progesterone levels are at their lowest. Interestingly, the drop in progesterone causes the uterine lining to shed and bleed. Common symptoms during menstruation include cramping, bloating, fatigue, and mood swings. To best support your body during your period, it’s essential to have the best period products on hand, such as pads, tampons, period underwear, and heating patches if you experience cramping. The hormonal changes will also leave you feeling drained, making this the perfect time to slow down, prioritize self-care, and get some rest. Engage in gentle, low-intensity movement like nature walks, yoga, or stretching to care for your body.
Stage 2: Preovulatory Follicle
Once your period ends, the follicular phase begins. Estrogen levels rise again, and the uterine lining regenerates as the ovaries prepare to release an egg during ovulation. This increase in estrogen brings a welcome energy boost. Take advantage of this energy surge by intensifying your workouts with higher-intensity exercises like cardio, walking, running, or dancing. This phase also brings increased confidence, making it an excellent time to be social, schedule appointments, and tackle tasks you’ve been putting off.
Stage 3: Ovulation
The ovulation phase starts around 14 days before the next menstrual period, although cycle length and timing may vary. The released egg is available for fertilization, making this the fertile phase. If you’re trying to conceive, this is the ideal time. If not, avoid sex or use protection. Take this opportunity to pamper your vulva with gentle washes and wipes. You’ll still be experiencing an energy boost from the follicular phase, thanks to increased testosterone. Focus on high-intensity workouts like strength training and muscle-building exercises.
Stage 4: Luteal
The final phase before your cycle restarts is the luteal phase. Your body prepares for the next period, and progesterone levels rise. Hormonal changes can lead to Premenstrual syndrome (PMS) symptoms like cravings, bloating, headaches, mood changes, and breast tenderness. Energy levels dip, and you may not feel as confident. Instead of pushing through, take time to rest and reflect. Return to gentle movements like yoga or walks to nourish your body during the luteal phase.