The Four Phases of Your Menstrual Cycle

Ever heard of the four phases of your cycle? Many women are still unsure about how their cycle works, but don't worry—our goal is to change that. Why? Because we know that change starts with knowledge. Knowing the four phases of your menstrual cycle can empower you and help you take control of your body's health. It helps you take control of your body. It can also help you know when something's off.

In this post, we'll explain all about the different phases and what you can do to support your cycle. These are the four phases we'll discuss:

🌸 The follicular phase or spring

🌞 The ovulation phase or the summer

🍂 The luteal phase or the fall

❄️ The menstrual phase or winter

What is the menstrual cycle?

Let's start with the basics. What exactly is your menstrual cycle?

It's a recurring process in which your body prepares for pregnancy. When you're not pregnant, the hormones of your menstrual cycle signal your uterus to shed its built-up lining (your "nest"). This is what becomes your period. As soon as your period arrives, the cycle begins again.

Your menstrual cycle is measured from the first day of your period to the first day of your next period . Everyone's cycle is slightly different, but the average length is 28 to 29 days. Don't worry if yours is longer. Some people, especially women in their teens, have a 45-day cycle, while some women in their 20s or 30s have cycles that last 21 to 38 days. So, it can vary considerably.

Your first period is probably quite memorable. Most women remember where they were and how old they were, or how uncomfortable it might have been. Did you know there's a special name for it? The first period is called menarche. Most girls get their first period around 12 or 13. But it can start as early as 9 or 16. Again, it can vary greatly from woman to woman.

Your last menstrual period is called menopause. Most women reach menopause in their early 50s, but for some, it can happen as late as 60. There are also times when menopausal symptoms begin earlier. This period is called perimenopause. You can read more about it in our article on perimenopause: All About Perimenopause .

What are the different phases of the menstrual cycle?

As we mentioned earlier, there are four different phases. Below, we'll tell you more about what happens to your body during each phase.

Phase 1: The menstrual phase or winter

If there's a phase you know, it's this one. It's the beginning of your cycle and the period when you bleed. Your uterus sheds its lining, and blood flows out of your vagina. It's not just blood, by the way. It consists of blood, discharge, and the shed lining. A period lasts an average of three to seven days.

Women manage their periods with a variety of products. Pads and tampons are the most commonly used, but reusable underwear and menstrual cups are also popular and very much on the rise.

Pads and tampons should be changed every three to four hours. Menstrual cups last longer and need to be changed less often.

At Guud Woman, we refer to each of the menstrual phases as the four seasons. The menstrual phase is known as winter. To read more about the four seasons of your cycle and how to eat and exercise in alignment with your cycle, check out this blog post.

Phase 2: The follicular phase or spring

The follicular phase, also known as spring, begins after your period. It lasts 7-10 days and ends just before ovulation. When you're in this phase of your cycle, your pituitary gland (a gland in your brain that secretes hormones) signals you to release a hormone that stimulates the production of follicles in your ovaries.

Typically, only one follicle will develop into an egg. During this phase, the uterine lining thickens in preparation for pregnancy. This all happens without you noticing much! You might, however, feel more energetic and confident (thanks, hormones!).

Phase 3: The ovulation phase or summer

Ovulation is a crucial phase of your cycle if you're trying to conceive. During this phase, a mature egg is released from your ovary. It then travels through a fallopian tube to your uterus. This happens once a month, about two weeks before your next period. Ovulation is a short phase, lasting only 16 to 32 hours. So, if you're trying to conceive, it's important to know when it happens so you can maximize your chances of conception.

It's also possible to get pregnant in the five days before ovulation (sperm can survive in your uterus), but the chances are much higher in the three days before and after ovulation. Once an egg has descended, it can survive for up to 24 hours. So if sperm reaches the egg within that time, you can get pregnant!

This phase is known as summer and that's because you often feel at your best here – vibrant, full of life, confident and sexy!

Phase 4: The Luteal Phase or Fall

The luteal phase is known as fall, also known as PMS season. It's caused by changes in progesterone and estrogen levels and can trigger luteal phase symptoms. These include bloating, headaches, skin problems, and breast tenderness. Mood swings, low mood, and feelings of depression are also common.

But there's a reason for these hormonal fluctuations. They cause the uterine lining to thicken in preparation for pregnancy. When a fertilized egg implants in the uterine lining, your hormones ensure it stays thick, ensuring the egg stays put. If pregnancy doesn't occur, progesterone levels drop, and the uterine lining is shed. Your period then starts again.

What can disrupt a normal cycle?

What is a normal menstrual cycle? As we mentioned, the length varies greatly and can change every month. However, it's generally fairly consistent. If your cycle is very irregular, there might be a reason. We'll list the main reasons for an irregular cycle.

Stress

Stress releases the hormone cortisol. While it's not exactly known why this disrupts your cycle, it can cause hormonal changes that disrupt your period. Try to minimize your stress whenever possible. Say no more often, take breaks, exercise, and take care of your mental health.

Learn more about how stress affects your cycle .

Contraception and medications

Some medications can disrupt your cycle, even if they're not related to reproduction. For example, some psychiatric medications, blood thinners, or steroids are known to disrupt your cycle. If you're taking any of these medications, it's important to talk to your doctor about the possible side effects.

Learn more about the side effects of contraception

Contraceptives such as copper IUDs can also cause your cycle to become irregular, especially when you first start using them.

It's also important to know that hormonal contraceptives like the pill, Nuaring, or the hormonal IUD suppress ovulation—that's how they work. So, if you use one of these forms of contraception, you won't experience the four phases of your cycle.

Want to learn more about how contraception works ? Read our blog.

You are not ovulating

Sometimes women don't ovulate regularly. This can cause irregular periods. Ovulation is an important part of the menstrual cycle, so if you don't ovulate, it affects your period.

Can you menstruate if you're not ovulating? Technically not, but you can still bleed. Here's how it works: menstruation occurs when an egg is released from your ovary that isn't fertilized. As a result, the uterus sheds its lining, causing you to bleed.

So, if no egg is released, you technically can't menstruate. But you can still get a period because the uterine lining, also known as the lining of the uterus, is building up and being shed, even if you don't ovulate. This isn't officially called menstruation, but withdrawal bleeding, abnormal uterine bleeding (AUB), or anovulatory bleeding.

Anovulation is the absence of ovulation (no egg is released). It's a common cause of fertility problems. It's caused by hormonal imbalance and can also be caused by PCOS.

Uterine polyps

Polyps may sound scary, but these small growths in your uterus are usually nothing to worry about. They can, however, cause prolonged periods or spotting between periods.

Fibroids in the uterus

Fibroids are another reason for irregular periods. This may sound scary, but most of these growths are benign, meaning they're usually nothing to worry about. However, they can cause heavy bleeding and make your periods last longer than a week.

If you think you have fibroids, have them checked by your doctor, especially if you're trying to conceive. Some studies have shown that pregnant women with fibroids have a significantly higher risk of preterm and premature labor than women without fibroids.

Supporting a healthy cycle

At Guud Woman, we believe that small changes can have a big and lasting impact on your overall health. Sometimes, small lifestyle changes are all it takes for a healthy menstrual cycle.

Your diet, exercise, sleep, and stress all play a role. It's also important to have the right vitamins and nutrients in your body. Most women, even those with a super healthy diet, struggle to get all the nutrients they need through food alone.

That's why we always recommend adding a supplement to your routine to support your menstrual health. A healthy lifestyle combined with the right supplements can be a game-changer for your cycle, and it will also make you feel great!

Here are some of the best ways to support a healthy menstrual cycle:

A healthy and varied

What exactly does a diet that supports your menstrual cycle look like? Variety is key! Choose fresh, whole foods whenever possible and try to eat meals that contain a source of protein, healthy fats, and carbohydrates (the three macronutrients). This helps ensure your macronutrient and micronutrient needs are met.

You don't have to be a nutritionist or a chef to eat healthily. First, read about how to eat according to your cycle . And if you need some inspiration in the kitchen, subscribe to our newsletter on our website and receive 12 recipes from Guud founder Morgane that are tailored to your cycle.

Get enough sleep

Sleep is truly important. Getting enough quality sleep every night is essential for your hormonal and menstrual health. However, your hormones can sometimes make it difficult to fall asleep or stay asleep during the month. We've written more about this here: Sleep and Your Cycle: How Are They Connected? 

If your sleep could be better, it's important to look at your "sleep hygiene." This is a very broad approach, but see what works for you. The most important things are:

• fixed times for sleeping
• little or no light
• no sound, a soothing sound or white noise
• rest before bed (no work or screens)

The bottom line is that you should do everything you can to improve the quality of your sleep. Most people need seven to nine hours of sleep every night.

Reduce stress

Ah yes... reducing stress. Easier said than done, right? But stress can disrupt your menstrual cycle, so it's important to keep your stress levels under control. You can do this by staying active, doing mindfulness activities like meditation and breathing exercises, or spending time outdoors. The healing power of nature is incredible!

If you want to learn more about how stress affects your cycle , read our blog about it.

Choose supplements

There are several important nutrients for a healthy menstrual cycle:

• Vitamin B6 : Vitamin B6 contributes to normal psychological function, which can be helpful for mood swings. But most importantly, this vitamin helps regulate hormonal activity.
• Magnesium : This mineral has many benefits, which is why we at Guud Woman believe it's essential. Magnesium contributes to a reduction in fatigue.
• Omega - 3 fatty acids : Some studies have shown that the DHA in omega-3s can reduce inflammation. This can be helpful if you experience increased inflammation in the days leading up to your period due to hormonal changes.

Have more questions about the phases of your cycle? Chat with us . We're here for you.