What Are The Four Menstrual Cycle Phases

For many women, tracking the four menstrual cycle phases is vital to caring for their reproductive health. Tracking it is crucial to both preventing pregnancy and getting pregnant, uncovering the early signs of conditions like polycystic ovarian syndrome, and more.

Truly, recognizing and understanding these changes unlocks nuanced insights and new ways to better care for your body. However, not many women know exactly what happens during each phase and what to expect, much less respond accordingly.

If you’re among these women, our OB-GYN specialists help walk you through these phases in this article.

Understanding the Menstrual Cycle

The menstrual cycle is a uniquely beautiful experience all women share in their reproductive years. It typically lasts about 28 days and involves four phases, each with different bodily processes occurring to prepare the uterus for possible pregnancy.

These four phases are menstrual, follicular, ovulation, and luteal. In each phase, your hormones fluctuate and trigger changes in your body to prepare your womb for a possible pregnancy. Every phase will also have accompanying symptoms you may notice when you go through it.

Phase 1: Menstrual Phase

The menstrual phase marks the beginning of the cycle, during which the uterine lining sheds, resulting in menstruation. This process, commonly called a period, typically lasts three to seven days, though individual experiences vary.

Apart from your period bleed, you may also experience the following symptoms during menstruation:

Cramps. Also known as dysmenorrhea, cramps are caused by contractions in the uterus as it sheds its lining. These contractions are triggered by hormone-like chemicals called prostaglandins, which help the uterus expel its lining. Higher levels of prostaglandins can lead to more intense cramps, resulting in a throbbing or aching pain in the lower abdomen that can sometimes radiate to the lower back and thighs.
Bloating. This symptom occurs due to hormonal changes that cause the body to retain more water and salt during menstruation. This retention can lead to feelings of fullness and swelling in the abdomen. The body’s fluctuating hormone levels, particularly estrogen and progesterone, contribute to this water retention, which may lead to discomfort and increased abdominal girth.
Fatigue. Fatigue during the menstrual phase is common due to blood loss and a decrease in iron levels, which can lead to lower energy. Additionally, the body’s natural increase in prostaglandins and other inflammatory chemicals can contribute to feelings of tiredness. Cramps and poor sleep, which are often experienced during menstruation, may also intensify fatigue.
Mood changes. Mood swings, irritability, and feelings of sadness can be attributed to the drop in hormones, particularly estrogen and serotonin, at the start of the menstrual phase. Estrogen impacts serotonin, a neurotransmitter that helps regulate mood and promotes feelings of well-being. As estrogen levels dip, it can trigger mood changes, leading to fluctuations in emotional well-being.

Care Tips During the Menstrual Phase

Use a heating pad on your lower abdomen to help relieve cramps and ease muscle tension.
Drink plenty of water to reduce bloating and support your body’s natural detoxification.
Try gentle stretching or yoga to alleviate discomfort and promote relaxation.
Opt for nutrient-rich foods like leafy greens, nuts, and whole grains to replenish energy and boost mood.
Practice deep breathing or meditation to reduce stress and improve mental clarity.
Prioritize rest and aim for quality sleep to combat fatigue and enhance overall well-being.
Consider herbal teas like chamomile or ginger to soothe cramps and digestive discomfort.

Phase 2: Follicular Phase

The follicular phase begins on the first day of menstruation and continues until ovulation. In this phase, the pituitary gland releases follicle-stimulating hormone (FSH), signaling the ovaries to produce follicles.

Each of these follicles will contain an egg. However, only one of these follicles will produce a dominant egg to be released for potential fertilization. Simultaneously, estrogen levels rise during the follicular phase to trigger the thickening of the uterine lining, also in preparation for potential egg fertilization. You might also experience the following symptoms:

Increased energy. Rising estrogen levels often bring renewed vitality, making you more active and focused.
Improved mood and mental clarity. Higher estrogen can enhance dopamine production, improving mood and mental sharpness.
Clearer skin. Some women notice that their skin looks brighter and clearer during the follicular phase, as estrogen balances out skin oils and reduces inflammation.
Increased libido. For some, the body’s preparation for ovulation can lead to a subtle increase in libido, as hormonal changes naturally support fertility.
Reduced cramping and discomfort. Unlike the menstrual phase, the follicular phase often brings relief from cramps as the uterus prepares for ovulation.
Breast tenderness and swelling. As estrogen levels rise, some may experience mild breast tenderness or slight swelling. This is due to increased blood flow and hormonal changes preparing the body for pregnancy.

Care Tips During the Follicular Phase

Stay active to boost energy. Light to moderate exercises, like walking or yoga, can enhance energy levels and uplift your mood.
Eat balanced meals rich in protein, fiber, and healthy fats to keep your energy steady throughout the day.
Stay hydrated to reduce bloating and support overall blood circulation.
Wear a supportive and comfortable bra to ease breast tenderness and relieve and minimize discomfort.
Get between seven to eight hours of quality sleep to recharge and balance your body’s natural rhythms.

Phase 3: Ovulation Phase

The ovulation phase occurs around the midpoint of the cycle, typically between days 12 to 16. During this phase, a surge in luteinizing hormone (LH) prompts the release of a mature egg from the ovary. The egg then travels down the fallopian tube, where it may be fertilized if sperm are present. Estrogen levels are high, supporting the egg’s release and the uterine lining’s buildup, making it receptive to a fertilized egg.

You might also experience the following symptoms:

Changes in cervical mucus. Cervical mucus often becomes clear, stretchy, and slippery, resembling egg whites, which can help sperm reach the egg more easily.
Slight increase in basal body temperature. Some women notice a small rise in basal body temperature after ovulation due to hormonal shifts, signaling that ovulation has occurred.
Mild pelvic discomfort, known as mittelschmerz. Some women feel a slight twinge or ache on one side of the lower abdomen, which can indicate the release of an egg.

These physical signs can help women identify their most fertile days, making ovulation tracking beneficial for those trying to conceive or avoid pregnancy. Using cycle tracking apps or methods like basal body temperature monitoring offers valuable insights into fertility windows and overall cycle health.

Care Tips During the Ovulation Phase

Stay hydrated to support overall circulation and maintain energy levels during this phase.
Eat nutrient-dense foods rich in antioxidants to support reproductive health and egg quality.
Engage in moderate exercise, such as walking or stretching, to help reduce any mild discomfort and support circulation.
Wear comfortable clothing to reduce any potential discomfort from bloating or mild pelvic aches.
Monitor sleep quality, aiming for seven to eight hours to support your body’s hormonal balance and energy needs.

Phase 4: Luteal Phase

The luteal phase begins after ovulation and lasts until the start of the next menstrual phase. During this time, the corpus luteum—a temporary structure formed from the released follicle—produces progesterone to support the uterine lining and prepare it for a potential pregnancy. If fertilization does not occur, progesterone levels eventually drop, leading to the shedding of the uterine lining.

You might also experience the following symptoms:

Mood swings. Hormonal shifts can lead to emotional changes, such as irritability or moodiness, often associated with premenstrual syndrome (PMS).
Bloating. As progesterone levels rise, some women may retain water, causing bloating and feeling heaviness.
Breast tenderness. Increased progesterone and estrogen can cause mild to moderate tenderness in the breasts as the body prepares for a possible pregnancy.
Fatigue. As hormone levels fluctuate, the body may feel more tired, leading to a decrease in energy and a desire for more rest.

These symptoms are common as the body transitions from ovulation to either pregnancy or menstruation and understanding them can help in managing premenstrual discomfort.

Self-Care Tips for the Luteal Phase

Stay hydrated to help reduce bloating and support energy levels.
Eat balanced, nutrient-rich meals to help stabilize mood and energy.
Incorporate light physical activity, such as stretching or gentle yoga, to relieve tension and improve mood.
Prioritize sleep by aiming for seven to eight hours each night to support overall well-being and energy.
Practice relaxation techniques, such as deep breathing or meditation, to manage stress and emotional changes.

Final Thoughts on the Menstrual Cycle

The menstrual cycle consists of four phases, each playing a crucial role in reproductive health: the menstrual phase, follicular phase, ovulation, and luteal phase. Each phase brings unique hormonal and physical changes, which can influence mood, energy, and overall wellness.

Understanding one’s menstrual cycle can provide important health insights, and tracking individual patterns is encouraged. For any concerns or specific symptoms, women can consult the Northside/Northpoint OB-GYN team to support their menstrual health and address questions about cycle management.