Menstrual Cycle: Phases, Hormones, and What to Expect

What Happens During the Menstrual Cycle?

The average length of a woman's menstrual cycle is 28 days. It is measured from the first day of one period to the first day of the next. However, cycles can vary for 21-35 days and still be considered normal. Some cycles can last 45 days in the early years when the menstruation process begins.

The menstrual cycle prepares the body for potential pregnancy each month. If pregnancy doesn't occur, the uterine lining, which has thickened in preparation for a fertilised egg, sheds. It results in a period. Menstrual health is crucial for a female’s overall well-being.

Phases of the Menstrual Cycle

The menstrual cycle of any woman is divided into 4 main phases: Menstruation, the Follicular phase, Ovulation, and the Luteal phase. Hormones influence these phases and prepare the body for potential pregnancy. Let’s understand the phases of the menstrual cycle in detail:

Phase One: Menstrual Phase (Days 1-5)

The menstrual phase lasts approximately 1-5 days of the menstrual cycle. This is a period where the uterus lining, or the endometrium, is shed if fertilisation has not occurred. This phase results in menstrual bleeding, which is a combination of blood and mucus. During this time, the oestrogen and progesterone levels are at their lowest. It often results in cramps, fatigue, and mood changes.

Phase 2: Follicular Phase (Days 1-13)

The follicular phase occurs between days 1 and 13 of the menstrual cycle. It is the initial stage of the ovarian cycle where the follicles develop in the ovaries. The pituitary gland secretes follicle-stimulating hormones, or FSH, that stimulate the growth of multiple follicles present in the ovaries. This period has an increasing level of estrogen that prepares the uterus for implantation. Estrogen also stimulates the uterine lining to thicken, so that it becomes a suitable environment for the egg.

Phase 3: Ovulation (Day 14)

In a typical 28-day menstrual cycle, ovulation generally happens on day 14. It is around two weeks before the start of the next period. However, ovulation time depends on individual cycle length and other factors. The ovary releases an egg during this period due to a surge in luteinising hormone and estrogen.

Phase 4: Luteal Phase (Days 15-28)

The luteal phase happens during days 15 to 28 of the typical 28-day menstrual cycle. This phase begins after the ovulation period. If the egg is fertilised, it implants into the uterine lining, which can lead to pregnancy. If the pregnancy does not happen, then the uterine lining sheds, and fertilisation begins again. The luteal phase prepares the uterus for potential pregnancy with the help of progesterone. One can experience premenstrual syndrome (PMS), such as mood swings, bloating, or headaches.

Common Symptoms During the Menstrual Cycle

• Premenstrual Syndrome (PMS) : During premenstrual syndrome, women can experience fatigue, bloating, irritability, mood swings, anxiety, and many other symptoms. It typically occurs 1-2 weeks before menstruation.
• Menstrual Cramps : Painful sensations in the lower abdomen or lower back can happen during menstruation due to uterine contractions.
• Ovulation Pain (Mittelschmerz) : A mid-cycle pain can occur when the ovary releases an egg. It is often felt on one side of the abdomen. Seek medical advice when experiencing severe symptoms.

How to Track Your Menstrual Cycle for Better Health

Tracking your menstrual cycle can help you understand your body better. It helps identify patterns in your health that can help you make informed decisions about your reproductive health. You can track your cycle using online apps, a calendar, or a notebook. Here's a more detailed look at how to track your cycle:

• Choose your tracking method : You can use apps, calendars, or the rhythm method to track your cycle. The rhythm method records the length of your menstrual cycle for 6-12 months to predict a fertile window.
• Log the following information (ideally every month) : Log in information like start date and end date, cycle length, period length, flow, and other information.
• Analyse your data : Identify recurring patterns in your cycle by analysing the data. Using this data, you can predict your next period or fertile windows.

Menstrual Cycle and Fertility

The menstrual cycle and fertility are closely linked. A woman’s fertile window is determined by her menstrual cycle. To maximise the chances of conception, one should have sex during this fertile window.

It is the 5-6 days leading up to and including the day of ovulation. Ovulation happens around day 14 of a typical 28-day menstrual cycle, but it varies from one person to another. If you are under 35 and you have not conceived after a year of trying, it is recommended to seek the advice of a healthcare provider.

Disorders and Irregularities in the Menstrual Cycle

Menstrual cycle disorders refer to the variations in the menstrual cycle.

• Amenorrhea : This refers to the absence of menstruation.
• Dysmenorrhea : It is a condition where women experience severe pain during menstruation. It is often characterised by cramping in the lower abdomen.
• Menorrhagia : This condition is characterised by prolonged or heavy menstrual bleeding.
• Polymenorrhea : It refers to frequent menstrual cycles. These cycles take place less than 21 days apart.
• Oligomenorrhea : A condition where the gap between two consecutive periods is more than 35 days.
• Metrorrhagia : This involves irregular bleeding between periods.
• Polycystic Ovary Syndrome (PCOS) : This is a case where the periods don’t happen at regular intervals due to disrupted ovulation and irregular hormonal balance.
• Endometriosis : A condition that makes periods irregular, painful and difficult due to excessive bleeding.
• Premenstrual Syndrome (PMS) and Premenstrual Dysphoric Disorder (PMDD) : These involve a series of emotional and physical symptoms that occur during menstruation. PMDD is a more severe form of PMS.

Tips for Managing Menstrual Cycle Symptoms

There are several things you can do to help compensate for changing hormone levels during the menstrual cycle:

• Balanced Diet : Maintain a balanced diet of fruits, vegetables, whole grains, lean proteins, and dairy for PMS symptoms. Stay hydrated.
• Regular Exercise : Regular exercise for 30 minutes and moderate activities can reduce symptoms like bloating and mood swings.
• Limit Certain Foods : Limit intake of salty, fatty, and sugary foods, and reduce caffeine consumption to manage PMS.
• Menstrual Hygiene : Have good menstrual hygiene by wearing breathable clothing, such as cotton underwear, to prevent moisture buildup.
• Over-the-counter Medications : You can use OTC medicines to help with pain and cramping.
• Natural Remedies : Consider herbal teas, heat pads, and acupuncture to help with symptoms.

Conclusion

Menstrual cycles are one of the most important aspects of a woman’s reproductive journey. It is important to be aware of the various phases of the cycle, symptoms, and common disorders to make better health choices. You should always seek help if you are facing any cycle-related issues that are affecting you physically or mentally for long-term wellness.