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Written by Sarina Coventry
Sarina Coventry
Understanding the menstrual cycle of a woman, its physical, emotional impacts and symptoms:
Understanding your menstrual cycle and its impact on your emotional and physical health is one of the greatest gifts a woman can receive. The menstrual cycle is a key player in our reproductive system and thus, its main aim is for reproduction. However, the hormones involved in our menstrual cycle have a much greater impact on our health beyond reproduction, including our mood, motivation, energy, metabolism, stress response, microbiome and immune system.
Defining the menstrual cycle, typical length, variations and its purpose in a woman's reproductive system:
The average duration of a menstrual cycle is 28 days, however variations between 21-35 days are still considered normal. It’s important to note that what is ‘normal’ can vary amongst individuals so significant variations to YOUR normal may warrant further exploration. There are many factors that can contribute to variations in the cycle including stress, diet, exercise and overall health. For example, extreme states of acute or prolonged stress, Polycystic Ovarian Syndrome (PCOS) can impact ovulation and therefor cycle length.
A woman’s stage of life can also create variations in the duration and length of a menstrual cycle. For adolescents just starting their period, it may take a few years to see consistent cycle lengths as their reproductive system and hormonal pathways are still developing. On the other side of this, transitioning toward perimenopause and menopause can increase or decrease cycle length due to big hormonal shifts.
The four main phases (menstruation, follicular, ovulation, luteal) and their significance:
The menstrual cycle consists of 4 distinct phases- menstruation, follicular, ovulatory and luteal phase. Each phase is also governed by different sex hormones which will be outlined below.
Menstruation (part of Follicular Phase). Typically days 1-5 of cycle.
Menstruation begins day 1 of your bleed. If egg fertilization and implantation did not occur during this cycle, progesterone and estrogen will drop causing the uterine lining to shed and begin bleeding (your period) This menstrual blood consists of a combination of blood, mucus, and tissue from your uterus. The length of this bleed may vary across women, with an average of 3-5 days
Pre-ovulatory/Follicular (Follicular Phase). Typically days 1-13
The follicular phase begins at day 1 of your period up until ovulation. During the follicular phase, FSH will begin to rise, stimulating the development of follicles in the ovaries. The ovaries also produce estrogen, which stimulate the uterine lining to thicken and prepare for potential egg implantation.
Ovulation. Typically day 14 (24-48 hours)
During ovulation, a surge in LH causes the release of one, fully matured egg from a dominant follicle. Testosterone and estrogen will spike in an attempt to ramp up your sex drive and promote the desire for intimacy and baby making. Once an egg is released from the ovarian follicle, it will develop into a structure called the corpus luteum which then begins producing progesterone (required for the second half of your cycle) If the egg is fertilized, it will implant into the lining of the uterus. If not, it will disintegrate within 24-48 hours and be reabsorbed into the body or shed through cervical mucus.
Post-ovulatory/Luteal Phase. Typically days 15-28 The corpus luteum continues to produce progesterone and small amounts of estrogen which creates a thick, cushioned home for the egg to implant. If you do become pregnant, you will begin to produce human chorionic gonadotrophin (HCG) which is detectable on pregnancy tests. If pregnancy does not occur, the corpus luteum will die within 12-16 days leading to a drop in hormones and shedding of the uterine lining (your period). This cycle then repeats itself.
Menstruation (part of Follicular Phase). Typically days 1-5 of cycle.
Menstruation begins day 1 of your bleed. If egg fertilization and implantation did not occur during this cycle, progesterone and estrogen will drop causing the uterine lining to shed and begin bleeding (your period) This menstrual blood consists of a combination of blood, mucus, and tissue from your uterus. The length of this bleed may vary across women, with an average of 3-5 days
Pre-ovulatory/Follicular (Follicular Phase). Typically days 1-13
The follicular phase begins at day 1 of your period up until ovulation. During the follicular phase, FSH will begin to rise, stimulating the development of follicles in the ovaries. The ovaries also produce estrogen, which stimulate the uterine lining to thicken and prepare for potential egg implantation.
Ovulation. Typically day 14 (24-48 hours)
During ovulation, a surge in LH causes the release of one, fully matured egg from a dominant follicle. Testosterone and estrogen will spike in an attempt to ramp up your sex drive and promote the desire for intimacy and baby making. Once an egg is released from the ovarian follicle, it will develop into a structure called the corpus luteum which then begins producing progesterone (required for the second half of your cycle) If the egg is fertilized, it will implant into the lining of the uterus. If not, it will disintegrate within 24-48 hours and be reabsorbed into the body or shed through cervical mucus.
Post-ovulatory/Luteal Phase. Typically days 15-28 The corpus luteum continues to produce progesterone and small amounts of estrogen which creates a thick, cushioned home for the egg to implant. If you do become pregnant, you will begin to produce human chorionic gonadotrophin (HCG) which is detectable on pregnancy tests. If pregnancy does not occur, the corpus luteum will die within 12-16 days leading to a drop in hormones and shedding of the uterine lining (your period). This cycle then repeats itself.
The role of hormones (estrogen, progesterone, FSH, LH) in regulating the menstrual cycle.
The hormones estrogen, progesterone, FS, testosterone and LH all play a role in regulating the menstrual cycle. As discussed when looking at the phases of the cycle, each hormone is involved in a delicate ebb and flow both individually and in harmony to ensure cycle regularity each month. This is why ensuring they are adequately produced, detoxified and balanced is key for a regular cycle.
Explore the physical symptoms women may experience during each phase:
Fluctuating hormone levels during each phase of the menstrual cycle can drive different physical symptoms, most commonly seen in the luteal phase or post ovulation. For some women, these hormonal shifts can impact the body’s water retention contributing to bloating or swelling, sensitive breast tissue, cramps and abdominal pain, hormonal acne, constipation and headaches. Whilst some of these symptoms may be normal parts of our hormonal transitions such as feeling a little more fatigued, many of them may signify a hormonal imbalance and require further exploration.
The emotional and psychological changes that may accompany the menstrual cycle:
Hormonal shifts can impact our brain chemistry and neurotransmitter production contributing to emotional and psychological changes in both the lead up to and during menstruation. Some women may experience mood swings, fatigue, food cravings and changes to libido with many women expressing higher levels of anxiety and irritability in the lead up to their period. Once again, it is normal to see some changes to our emotional state in the lead up to your period however severe changes may signify a hormone imbalance.
Conditions that affect our cycle:
Several menstrual disorders like dysmenorrhea (painful periods), menorrhagia (excessive bleeding), PCOS (Polycystic Ovary Syndrome), amenorrhea (missing periods) and endometriosis can significantly affect the menstrual cycle. These conditions bring intense pain, heavy bleeding, hormonal imbalances, and, in some cases, fertility challenges. However, utilizing nutritional practices, supplementation, lifestyle changes and exploring the root cause, can significantly improve these conditions.
The importance of tracking and monitoring the menstrual cycle:
Tracking your menstrual cycle using an app or calendar is one of the best things you can do in order to understand your individual patterns, monthly signs and symptoms. Consistent tracking allows you to identify or detect irregularities, aids in achieving or avoiding conception, provides you with the capacity to communicate effectively with practitioners when seeking advice and gain a deeper awareness of your body and its rhythms. My only caveat is that most tracking apps will predict when you are ovulating which is not always true. I recommend learning how to identify when you are ovulating through a qualified practitioner or other resources. My favourite apps are Flo and Kindara (if utilizing a FABM method).
Offer tips and strategies for managing physical and emotional symptoms:
It is hard to pinpoint any single tip or strategy for managing physical and emotional symptoms as each individual is different. I highly recommend learning about the concept of Cycle Syncing you can see more details here, which involves shifting your nutrition, movement and lifestyle in accordance with the different phases of your menstrual cycle to support hormone balance. This is something I teach here at Bodhi Holistic Hub and can say it has been life changing for both myself and clients.
As a whole, physical and emotional symptoms often arise due to a hormone imbalance. Choosing a diet that incorporates wholefoods in their most natural form, reducing the amount of processed or packaged foods, alcohol and sugar will benefit you greatly. Adopting a lifestyle that incorporates movement that feels good for you, finding a balance between work, play, socializing and downtime (it’s hard...I know!) and ensuring you get adequate sleep (7-8 hours a night) will alleviate many symptoms too. Stress and stress management is also a huge factor whereby incorporating techniques such as yoga, meditation, EFT tapping and letting go of the need to be ‘busy’ will support your hormones too.
Why understanding the menstrual cycle is essential for family planning and contraception:
Understanding where you are in your menstrual cycle is essential for family planning and contraception. This allows you to pinpoint your fertile window in the lead up to ovulation and increase the likelihood of conception or utilize protection e.g. condoms to prevent pregnancy. I also teach this in my fertility awareness and natural contraception offering.
Common misconceptions and myths surrounding menstruation:
1. You can get pregnant any day of the month- there is only a specific fertile window of approximately 6 days
2. The pill regulates your menstrual cycle- the pill shuts down your reproductive system so your ‘period’ is only a withdrawal bleed.
3. PMS is normal- it is common, but it is not normal.
4. You can’t get pregnant during your menstrual cycle
When women should consult a healthcare professional for menstrual cycle-related concerns:
Women should consult a healthcare professional for menstrual cycle-related concerns if they experience dramatic changes from one cycle to the next e.g. heavy bleeding, severe mood changes, a missing period or intense pain. If your symptoms impact your capacity to work, maintain relationships and manage your daily life, you should seek the support of a practitioner to manage symptoms and get to the root of what is happening. Many symptoms associated with the menstrual cycle are considered ‘common’ but they are not normal.
Cultural attitudes, taboos, and societal impacts related to menstruation:
I could write an entire book on this subject- but I will be short! There are many negative cultural attitudes and taboos when it comes to the menstrual cycle. We are conditioned to feel shame, have been told that our symptoms are ‘normal’ or ‘in our head’ and this just isn’t good enough. The social impacts this has on women is disempowering and leaves us feeling hopeless. Your menstrual cycle is magic, it is to be honoured, acknowledged and supported. It is not your fault you may want to reject your cycle or don’t understand it. Most of us were never taught. Developing an in-depth understanding of your body, your menstrual cycle and understanding your fertility, you can empower yourself emotionally, physically and psychologically. My mission when teaching women about their menstrual cycle is that they can learn to work WITH their body, rather than AGAINST.
About the Author
Sarina Coventry
Sarina is a Clinical Women's Health Nutritionist (BHSc) and Clinical EFT Tapping Practitioner. She has a huge passion for helping women to deeply understand themselves and how they can work WITH their body, rather than against it. Sarina takes a holistic approach that supports her clients to process trauma, achieve nervous system regulation and have a healthy menstrual cycle so that they can thrive.
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