The menstrual cycle is more than just having a period-it’s a regular, natural process that prepares the body for a possible pregnancy each month. Many people don’t realize that there are ongoing hormone changes and different phases, each bringing different symptoms.
Knowing about these four phases can help you understand your body better, anticipate changes, and make choices that support your health. If you want to learn more deeply, menstrual cycle coach training is a great way to gain more skills.
Although people often say a menstrual cycle lasts 28 days, cycles can vary from 21 to 35 days and are often different for each person.
Age and other factors can change the length or regularity of your cycle. In this article, you’ll learn about the four phases of the menstrual cycle, the hormones involved, and the common symptoms in each.
What Is the Menstrual Cycle?
The menstrual cycle is a natural monthly process for people with ovaries, mainly to get the body ready for pregnancy. If pregnancy doesn’t happen, the lining of the uterus sheds out of the body as a period, and a new cycle begins.
The cycle is an important sign of reproductive health. Hormones, the uterus, and the ovaries all work together during this process. From the first period-which usually starts between ages 9 and 15-until menopause in the 40s or 50s, these changes repeat month after month, although the details can change as people get older.
How the Menstrual Cycle Works
You measure a cycle from the first day of one period to the day before the next starts. Every month, one egg matures in the ovaries and the lining of the uterus grows thick to get ready for a possible pregnancy. If there’s no fertilized egg, the lining breaks down and leaves the body as a period.
Many people think the “cycle” is just the period, but the bleeding is only one part of a bigger picture. The whole cycle has four main phases, each with its own job.</n
Hormones That Control the Cycle
The menstrual cycle depends on four main hormones: Follicle-Stimulating Hormone (FSH), Luteinizing Hormone (LH), estrogen, and progesterone. These chemicals are made in the brain (hypothalamus and pituitary gland) and the ovaries. The ups and downs of these hormones trigger changes throughout each phase of the cycle.
- FSH: helps eggs grow in the ovaries.
- Estrogen: thickens the uterine lining and rises before ovulation.
- LH: triggers ovulation (the release of an egg).
- Progesterone: builds up after ovulation to keep the lining thick.
Their different levels explain the physical and emotional changes you might feel throughout your cycle.
The Four Phases of the Menstrual Cycle
It helps to break the cycle into four phases, which usually follow this pattern (though timing can vary):
- Menstrual Phase: When you have your period and shed the uterine lining.
- Follicular Phase: When the body prepares an egg and thickens the uterine lining.
- Ovulation Phase: When the egg is released from the ovary.
- Luteal Phase: After the egg release, the body gets ready for a possible pregnancy.
Each phase has its own features and affects your body and mood in different ways.
Menstrual Phase (Days 1-5)
This is when your period starts-the first day of bleeding is Day 1 of your cycle. The menstrual phase lasts around 3 to 7 days, but the exact length varies. During this time, the unnecessary uterine lining leaves your body. This happens because estrogen and progesterone have fallen to low levels after the last cycle.
Follicular Phase (Days 1-14)
The follicular phase starts at the same time as your period but continues after the bleeding stops. This phase usually takes 10 to 14 days, but can be longer or shorter for some people. The pituitary gland sends out FSH, which tells the ovaries to grow several follicles. One main follicle matures and makes more estrogen, while the uterine lining thickens for a possible pregnancy.
Ovulation Phase (Around Day 14)
Ovulation is the shortest phase, usually only about 12 to 24 hours. This is when a mature egg pops out of the ovary due to a burst of LH. The egg travels down the fallopian tube and can meet sperm for fertilization. Pregnancy is most likely if you have unprotected sex during the five days before ovulation or on the actual day, since sperm can live up to five days inside the body.
Luteal Phase (Days 15-28)
After ovulation, the luteal phase begins and lasts until the next period. The place where the egg came out turns into the corpus luteum, which produces lots of progesterone and some estrogen. These hormones help keep the uterine lining ready for pregnancy. If there’s no pregnancy, hormone levels fall, the lining breaks down, and a new period starts the cycle again.
Menstrual Phase: Hormone Levels, Symptoms, and What to Expect
During your period, hormone levels (estrogen and progesterone) are at their lowest. This triggers the shedding of the uterine lining. While this is happening, the body is also starting to prepare for the next cycle by beginning to raise FSH levels for new follicles to grow.
Physical symptoms of this phase can include cramps, back pain, bloating, tender breasts, fatigue, and headaches. Emotionally, you may feel tired or want some alone time. Some people might notice mood swings or food cravings at this stage. Taking it easy, getting enough iron, and light movement (like walking or gentle yoga) can help.
Follicular Phase: Hormones and Effects
As the period ends, estrogen starts to rise. FSH tells the ovaries to get follicles ready, and one main follicle makes even more estrogen. This extra estrogen rebuilds the uterine lining for a possible pregnancy and supports your overall energy and mood.
Common symptoms during this phase include feeling more energetic, focused, and in a better mood. You may notice more cervical mucus, and your skin and hair can look brighter. Many people find this is the best time for harder exercise and planning demanding tasks.
Ovulation Phase: Fertility, Hormones, and Body Clues
When estrogen peaks, it causes the body to release a rush of LH, which makes the ovary let go of an egg. The egg is able to meet sperm and be fertilized for 12-24 hours. With sperm living up to five days, your most fertile days are a few days before and during ovulation.
Signs of ovulation are a change in cervical mucus (clear, stretchy, like egg whites), a small increase in body temperature (if you track it each morning), and sometimes mild pain or cramping on one side. Some people also feel more sociable or notice an increase in sex drive.
Luteal Phase: Progesterone, PMS, and What You Might Feel
In the luteal phase, the corpus luteum makes lots of progesterone to keep the uterine lining thick. If there’s no fertilized egg, both progesterone and estrogen drop. This fall in hormones can cause symptoms often called premenstrual syndrome (PMS).
Common PMS symptoms include mood changes, tiredness, bloating, breast soreness, headaches, food cravings, and changes in sleep or sexual desire. Cervical mucus usually dries up. Managing PMS can involve eating well, getting regular but gentle exercise, and reducing stress. If PMS symptoms make daily life very hard, it’s a good idea to see a doctor.
Why Track Your Menstrual Cycle?
Tracking your cycle means recording when your period starts, how long it lasts, and any changes or symptoms you notice. This can help you understand your body better and see patterns, making it easier to know when to expect symptoms or periods. Tracking also helps people trying to conceive or avoid pregnancy, and you can notice changes that might need medical attention.
| Cycle Tracking Benefits | Examples |
| Predict next period | Plan trips, work, or special events |
| Spot patterns | Link mood or energy shifts to cycle phases |
| Track fertility | Find fertile days for pregnancy planning |
| Notice health changes | Quickly see heavier periods or missed cycles |
When to Talk to a Doctor
If your period becomes much heavier, lasts more than 7-8 days, comes too often (less than 21 days apart), or not often enough (more than 35 days between), it’s time to check with a health professional.
Bleeding between periods, severe pain, or missing periods (without pregnancy or menopause) should also be looked at by a doctor. These could be signs of health issues that need attention, like fibroids, endometriosis, or thyroid problems.
Common Menstrual Cycle Problems
Many people have issues with their cycles. Irregular periods are common and can be caused by things like hormone imbalance (for example, PCOS), fibroids, stress, big weight changes, eating disorders, some medications, or the approach of menopause.
- Irregular cycles: Periods arrive at different times each month, or skip months.
- Heavy/long bleeding: Needing to change a pad/tampon every couple of hours, or bleeding more than 7 days.
- Painful periods: Pain that stops you from daily activities is not normal-see a doctor.
Spotting changes early makes it easier to get help or adjust your routine.
Key Points on Menstrual Cycle Phases, Hormones, and Symptoms
Understanding your menstrual cycle and its phases allows you to take better care of yourself. It helps you adjust your activities and self-care around your changing energy, mood, and physical state each month. Being aware of what’s normal for you and watching for changes helps you recognize and manage any issues and make healthy decisions throughout your life.
