Our moods, sociability, and energy levels vary at different points in our cycles. Sometimes we feel energized, strong, and extroverted, and other times we feel depleted, no matter how much we rest! But why exactly does this happen?
Think back to middle school health class…you might have foggy memories of a vague conversation that didn’t really answer all of your need-to-know questions.
So in this article, we’re unpacking what happens in your cycle. Read this for a quick refresher or share with your child who might be getting their period for the first time. We’ll break down what happens in each phase, what you can expect, and how to best support your body throughout.
Period
(3-7 days long)
This is the start of your menstrual cycle. If the egg has not been fertilized, estrogen and progesterone levels fall which triggers the release of the uterine lining (called the endometrium).
What can you expect?
On your period, you might feel some light cramping, tiredness, and overall fatigue. This is natural! Remember, your body is in its most depleted state during this time, so be sure to eat protein and iron-rich foods like spinach and red meat. Rest whenever you can and incorporate easy exercises, like stretching or walking, into your routine.
Did you know?
On average, people with periods will lose about twenty to thirty milliliters (or 2 to 3 tablespoons) of blood during their period. But doesn’t it feel like way more? This is because you’re not just losing blood — mucus and uterine tissue adds volume to your overall fluid loss. If you’re losing significantly more fluid or feeling very unwell while on your period, this is a good reason to check in with your trusted healthcare provider.
Follicular phase
(Around two weeks long)
Think about your cycle like a relay race. Each hormone plays its part, and then tags in its next team member. After menstruation, your pituitary gland releases a hormone called Follicle Stimulating Hormone (FSH). As its name suggests, this stimulates the growth of follicles within the ovaries – these are fluid filled sacs that house unfertilized eggs. The dominant follicle then releases more estrogen into the body. This thickens the uterine lining, creating a cushy surface for a fertilized egg to implant into. As estrogen levels rise, FSH decreases – it’s played its part and can sit on the sidelines until next month.
What can you expect?
Rising estrogen levels will leave you feeling energized, extroverted, and overall more resilient to stress. This is a great time to schedule meetings, presentations, dinners with friends or fun solo outings!
Did you know?
You’re born with about a million eggs! This reserve declines as we age. During the follicular phase, anywhere from 11 to 20 eggs begin developing, but only one matures completely.
Ovulatory phase
(Between 6-32 hours long)
Ovulation is your cycle’s main event! Towards the end of the follicular phase, high estrogen levels trigger your pituitary gland to release Luteinizing Hormone (LH) which causes the dominant follicle to rupture, releasing the mature egg. During ovulation, the egg takes about 12-24 hours to travel through the fallopian tubes while it waits to be fertilized.
What can you expect?
This is your cycle’s peak, so you’ll probably feel most energized while ovulating. You may also notice an increase in your sex drive, due to higher levels of testosterone at this stage.
Did you know?
Cervical fluid (CF) actually changes in this part of the cycle – taking note of these changes can help you determine when you’re ovulating. Outside of the fertile window, CF will be dry or scant, but while ovulating it will have a lotion-like texture (this is called non-peak cervical fluid) or an egg white consistency (this is called peak cervical fluid).
Luteal phase
(Roughly 12-14 days long)
This is the final phase of your menstrual cycle. After ovulation, the ruptured follicle transforms into the corpus luteum which secretes progesterone and prepares the uterine lining for implantation. If the egg is not fertilized, both estrogen and progesterone levels decrease, sometimes triggering PMS symptoms. The body no longer needs this thick lining, so it begins to shed, your period starts, and the whole cycle begins again.
What can you expect?
Progesterone is your feel-good hormone, so during this phase you should feel calm, relaxed and a bit introspective. Many people who menstruate will start to experience some mood swings or cramping right before their monthly bleed. But note: while slight discomfort is normal, feelings of anxiety or depression, painful back or abdominal cramps, vomiting, nausea, and headaches are a sign of hormonal imbalances. You do not have to accept pain as a normal consequence of having a period! If you’re experiencing PMS or PMDD symptoms, reach out to your trusted healthcare provider to discuss options.
Did you know?
Your resting metabolic rate increases during your luteal phase. This means your baseline temperature is higher, and you burn more calories at rest! So be sure to nourish your body and increase how much you eat in the weeks before you get your period.
There you have it! Sometimes, we just need a little refresher to remind us what’s going on with our bodies so we can support them best. Tracking your period can help you spot changes in your cycle; you may even enjoy learning more about cycle synching! And remember, you know your body better than anyone, so if something feels off, honour that and talk to your go-to healthcare practitioner.
About the Author:
Olivia Berkovits is a freelance copywriter specializing in period care, women's health, and wellness. Based in Toronto, Canada, she's also a PhD Candidate at the University of Toronto studying the legal and medical regulation of pregnancy and birth.