Let’s Talk About the Different Menstrual Phases

When I was growing up, periods carried a lot of silence and shame. People would hide pads or tampons on the way to the bathroom – and I never quite understood where this taboo came from, or why it was necessary. Surprisingly, this shame never caught onto me, and I am so grateful for that… I never cared to keep quiet about something that effects so many of us, and so I would resist actively hiding the fact I was on my period as a small act of defiance.

Simply, periods are not something to hide. They are a natural body rhythm which can help us understand so much about ourselves. So lets instead learn and connect with our cycles, rather then dismissing them.

The cycle is something almost magic… It follows its own monthly rhythm, much like the moon. It shifts through phases that each bring different needs and wisdom. Recognising this connection can help you see your cycle not as a burden, but as a part of your natural rhythm.

Each phase brings different hormone levels. This affects energy, mood, appetite, and what kinds of food or activities feel good. If you track your cycle for a while, you may start to see your own patterns.

What the Menstrual Cycle Is

A typical cycle lasts 21-35 days, though this varies from person to person. Day 1 is the first day of bleeding. If the egg released that cycle is not fertilised, the uterus lining sheds and becomes your period. There are four main phases, as detailed below.

Phase by Phase: What Happens and What Helps

1. Menstrual Phase

This is when your period happens. It often lasts 3-7 days.

What is happening: Estrogen and progesterone are at their lowest.

How you might feel: Tired, sore, and low in mood. Cramps, bloating, or breast tenderness can appear.

What helps:

Gentle movement like stretching, slow yoga, walks or rest
Iron-rich foods like leafy greens, beans, and warming soups
Comfort such as heat packs or soft clothes

2. Follicular Phase

This starts once bleeding ends and continues until ovulation. It is often the longest phase.

What is happening: Estrogen rises. Follicles in the ovaries mature and prepare an egg. The uterus lining begins to thicken again.

How you might feel: More energy, a brighter mood, and sharper focus.

What helps:

More active workouts such as strength training, running or dancing
Balanced meals with protein, colourful vegetables, and healthy fats
Creative projects, planning, or social time

3. Ovulation Phase

This usually happens around the middle of the cycle.

What is happening: A mature egg is released. Estrogen peaks right before this.

How you might feel: Confident, social, and more outward-facing. Some people feel more sexual or vibrant.

What helps:

High-energy activities like sports or dancing
Fibre-rich meals and plenty of water to support digestion
Tackling bigger tasks if you feel up to it

4. Luteal Phase

This phase comes after ovulation and lasts about 12-14 days.

What is happening: Progesterone rises. Estrogen drops. The body prepares for either pregnancy or the next period.

How you might feel: Mood changes, irritability, sadness, tiredness or bloating. PMS symptoms like breast tenderness, acne, or cravings are common.

What helps:

Gentle exercise such as yoga and walking
Foods that support steady blood sugar like whole grains, vegetables and slow-digesting carbs
More rest and emotional care

Why Tuning In Matters

Tracking your cycle and seeing how it lines up with the moon can help you understand your natural rhythm. You may discover that some weeks are great for starting projects or social plans, while others are better for rest and slower days.

This is not about strict rules. It is about listening to your body. Hormones affect mood, energy, creativity, and how social you feel. Anyone who has a period, including trans men and nonbinary people, deserves to feel included in this conversation.